This smoothie recipe is inspired by my favorite treat at Disney World—the Dole Whip. Along with being a much healthier treat, it also works as a great weight-gain smoothie for those needing to increase their calories.
If you need to gain weight or increase your calorie intake, there are a few easy swaps you can make in smoothie recipes to do this. I’m sharing what those are and how to use them to help you consume healthy smoothies that can help you gain weight in a healthy way.
Table of Contents
High Calorie Ingredients
Traditional Dole Whip screams pineapple and coconut, but if you read the ingredient label you’ll find a lot more. For example, dextrose, maltodextrin, citric acid, artificial color, natural and artificial flavors and cellulose gums.
The recipe we’re making today is just four ingredients, and they are all plant-based whole foods. In other words, our version of the classic dole whip recipe will do your body some serious good! It includes:
- Full-fat coconut milk: Full-fat coconut milk is a great way to add more calories and healthy fat to smoothies and more. My go-to brand is Thai Kitchen Organic Unsweetened Coconut Milk and it has 14g of fat and 140 calories per serving.
- Pineapple juice: Look for pineapple juice that is 100% juice (no weird additives) to add sweetness and flavor to this fun creation.
- Frozen pineapple: Pineapple is higher on the glycemic index and is loaded with vitamin C and manganese.
- Banana: Also higher on the glycemic index, banana contains vitamin B6, potassium, fiber and vitamin C.
I also recommend adding in a plant-based protein powder like my protein powder recipe to turn this smoothie into a meal. You can also add up to one cup of leafy greens for even more benefits.
Healthy Fat Boosts
If you are looking to add more healthy fat to smoothies, you can also include the following:
- Hemp hearts
- Chia seeds
- Nut butter
- Coconut flakes
- Avocado
It’s not hard to boost smoothies with the nutrients you need to help your body thrive, and these are all great options that either add no flavor or add a light, nutty taste to your favorite smoothie recipes.
How to Make a Weight Gain Smoothie
When you need to gain weight, it can be difficult to get additional calories from regular meals. Adding a high-calorie smoothie to your diet is a great option to maximize calorie intake. Here’s how I’m blending mine:
- Shake the can of coconut milk vigorously to combine the fat and the milk before opening and pouring it into a measuring cup. If the contents are still a little separated when you open the can, whisk until the cream is well incorporated into the liquid.
- Add all of the ingredients to the blender and blend until smooth and creamy. To thin the consistency, add a little more pineapple juice or filtered water.
- Serve in a glass with a straw or spoon, depending on how thick you made it.
Turn this into a fun dessert by adding coconut whipped cream to the finished product, or sprinkle some chia seeds on top.
Weight Gain SMoothie FAQs
I have a smoothie that tastes like Disney’s Dole Whip but is made with 100% real, nutrient-dense ingredients. My recipe uses full-fat coconut milk, pineapple chunks, pineapple juice and banana. It tastes incredible while also giving you the calories you need.
Yes! Your body will use those whole food plant-based ingredients the way it needs to. If you need to gain weight, then using high healthy fat, high calorie foods can definitely help. My smoothie recipe uses full-fat coconut milk, pineapple juice, pineapple chunks and bananas to give you great nutrients while also giving you needed calories.
Focus on choosing high calorie, nutrient-dense foods like avocado, full-fat coconut milk, fruits that are higher on the glycemic index and more. Add healthy fat like chia seeds and hemp hearts to a variety of recipes, and use full-fat options instead of reduced or fat-free. If you need to gain weight, you can do it by eating whole food.
More Healthy Smoothie Recipes
Here are more recipes we have that are higher in calories, yet packed with nutrients to make sure you gain weight in a healthy way.
- Vanilla Protein Shake: Perfect to refuel your body after a workout.
- Chocolate Protein Shake: Oozing with peanut butter goodness and oh-so-filling.
- Almond Butter Smoothie: Swap almond milk with full-fat coconut milk and enjoy this creamy smoothie that tastes like an almond butter and jelly sandwich.
- PCOS Smoothie: A creamy pumpkin smoothie that will fill you up and fuel your day.
Would you please rate + review this smoothie once you’ve tried it? I’d love to hear how yours turns out!
Weight Gain Smoothie
Equipment
Ingredients
- 1 cup pineapple frozen
- 1 banana frozen
- 1 cup coconut milk full-fat, chilled
- ÂĽ cup pineapple juice chilled
- 1 serving homemade protein powder optional
- tbsp coconut flakes optional
Instructions
- Combine all ingredients into blender.
- Blend on high until smooth.
- Pour into a glass and enjoy.
Notes
- To add more calories, use canned full-fat coconut milk instead of light coconut milk.
- Turn this recipe into a meal replacement shake by adding in 1 serving of my homemade protein powder.
- Use at least 1 frozen ingredient for a refreshingly cool smoothie.
- Feel free to add up to 1 cup of leafy greens per serving.
Geez…there is so much sugar and “saturated fat,” I don’t see how these could rate as being healthy?
Hi Carol! Luckily most of the sugar in this one is natural sugar from the fruits. Most of the saturated fat is coming from the full-fat coconut milk, due to this being a weight-gain smoothie!
I’m a amputated of above the knee which I lost 31 pounds from 110 lbs which left me weighing 79 lbs which I need to put some of this weight back on please help me
Hi BJ! To add more calories, use canned full fat coconut milk vs light coconut milk. Hope this helps
Hello I’m excited to try this! I just wanted to know much (regular) calories it is, not k calories? I tried to figure it out, but I keep getting this number 664000. Please help !
Hi there, 664 calories is the total with a 2 tbsp servings of our Protein Powder. If you’re interested in increasing the calories, using full-fat canned coconut milk is a great option. The kcal is the technical term for what most people just call calories.
This is beyond delicious
This very good smoothie was a winner for my family as well as me thank you.
So glad the whole fam loved it, Christopher!
I am on medication for my multiple myeloma I have bad appetite but I need to gain weight and I thought no the smoothies that help with weight gain iswhat I need
It’s so hard to find recipes that are helpful to those of us trying to maintain or gain weight, thank you for this!
Can I use whole milk instead of coconut milk? I’m not a fan of anything coconut…
Thanks!
Hi Sissy! Great question. You can totally use any milk you prefer for your Dole Whip Weight Gain Smoothie. We recommend plant-based milk like almond or oat milk, yet if whole cow’s milk is your fav, then go for it!
Great I like the recipe
I would like recipes to gain weight .
Thank You! Thank You! Thank You!!
I need to gain weight and was so excited to see this recipe as well as links to other weight gain smoothies!
Loving this – Did I say THANK YOU?!!
You’re very welcome, Sue! 🙂
This is a lot of sugar, so I swapped the banana for frozen cauliflower,and did water instead of the pineapple juice. Still so good! Very tropical
Those sounds like great swaps and I bet it was still very delish!
I had everything to make this and went for it. Since I’m not looking to gain weight, I left out the extras and did your recommendation with light coconut milk. It was delicious!!!
So glad you loved it, Susan!