“Delicious and healthy, but a bit sweet for me … so, I skipped the turbinado and added some Greek yogurt and it was creamy and perfect!”
🙂 Kate B.
Pineapple Surf, a copycat Smoothie King recipe, is a wave of tropical flavors that brings together the tangy taste of kiwis, the sweet juiciness of pineapples, and the summery essence of strawberries, all blended with crisp apple juice. A sprinkle of turbinado sugar adds a hint of molasses-like sweetness, and a scoop of whey protein powder transforms it from a simple fruit drink into a nourishing, protein-rich smoothie. It’s like a sunny day at the beach in a glass, offering a refreshing escape with every sip.
Sipping on this Pineapple Surf smoothie offers numerous health benefits. The kiwis and strawberries are bursting with vitamin C, essential for immune support and skin health. Pineapples are not only tasty but also contain bromelain, an enzyme that aids digestion. The natural sugars in the fruit and added turbinado provide quick energy, while the whey protein supports muscle repair and growth. Together, these ingredients create a smoothie that’s as beneficial for your body as it is delightful to your taste buds.
Everything You Need
Key Ingredients
The Smoothie King Pineapple Surf ingredients are:
- kiwi
- pineapple
- strawberries
- apple juice
- turbinado raw sugar
- whey protein powder
- Collagen Boost, optional
Health Benefits
Kiwis – Kiwis, originally known as Chinese gooseberries, are a small delicious fruit native to the hillsides of southern China that offer an impressive list of health benefits. They are absolutely packed with vitamin C and vitamin K and contain anti-inflammatory plant compounds known as carotenoids. Kiwis are known to reduce heart disease risk factors, including high blood pressure, and aid digestive health by preventing constipation.
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Pineapples – Pineapples are popular tangy tropical fruit that, surprising to most, originated in South America, not Hawaii. They are absolutely loaded with antioxidants and nutrients, including a ridiculously high amount of vitamin C (1 serving = 131% of the recommended daily intake), manganese, vitamin B6, and thiamin. Pineapples also contain a significant amount of the digestive enzymes bromelain that can help fight pancreatic cancer.
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Strawberries – Strawberries are a flavorful staple of many healthy smoothies and shakes. They are an excellent source of several important antioxidants and beneficial plant compounds including pelargonidin, ellagic acid, ellagitannins, and procyanidins. Strawberries are widely known to decrease the risk of heart disease, help regulate blood sugar, and reduce the risk of certain cancers.
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Apple Juice – Apples are the most widely consumed fruit globally and boast more than 7,000 different varieties. They provide significant amounts vitamin C, vitamin K, copper, and potassium, and are loaded with power antioxidants, especially polyphenols. Apples can help lower cholesterol levels, reduce the risk of type 2 diabetes, and promote gut health as a prebiotic.
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Turbinado – Turbinado is organically grown, partially refined “raw” sugar. It is similar to refined white sugar in calories and carbohydrates and, although marketed as such, is not a sugar substitute. Turbinado provides little, if any, additional health benefit.
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Whey Protein Powder – Whey protein powder is the most highly studied nutritional supplement readily available, providing great nutritional value and numerous health benefits. In addition to high quality protein, it also contains bioactive peptides called lactokinins. Whey protein powder promotes muscle growth and maintenance, helps lower blood pressure, can lessen the effects of Type 2 diabetes, and reduces inflammation.
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Equipment Needed
A standard blender is all that is required to make these delicious smoothies. If you are making it for just one person, we recommend using the truly amazing personal NutriBullet Ultra as it is super-quick to set up and very easy to clean.
If you are making them for more than one person, we recommend a higher-end Vitamix blender that can process larger loads more efficiently.
For overnight storage, we recommend using a glass or BPA-free airtight container with a resealable lid.
How To Make The Smoothie King Pineapple Surf
The Smoothie King Pineapple Surf is very easy to make:
- Step 1: Place kiwis, pineapples, strawberries, apple juice, turbinado, and whey protein powder into a blender and secure the lid.
- Step 2: Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Step 3: Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Step 4: Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Recipe Tips And Substitutions
If you don’t have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
Almond milk or coconut water can be substituted for apple juice if you prefer a less sweet smoothie or want to add different health benefits.
To make this smoothie vegan-friendly, swap out the whey protein powder for a plant-based alternative.
If you’re feeling adventurous, toss in a handful of spinach or kale for an extra nutrient kick without compromising the tropical taste.
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Smoothie King Pineapple Surf Recipe
Smoothie King Pineapple Surf is bursting with natural fruit-based vitamin C, essential for a strong immune system and vibrant skin. Learn how to make at home!
Ingredients
- 1 cup kiwis
- 1 cup pineapples, frozen, chunks
- 1 cup strawberries, frozen
- 1 cup apple juice
- 1 tbsp turbinado raw sugar
- 1 scoop whey protein powder, vanilla
- 1 scoop Collagen Boost, optional
Instructions
- Place kiwis, pineapples, strawberries, apple juice, turbinado, and whey protein powder into a blender and secure the lid.
- Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Notes
- For ease of use, we recommend peeling and slicing a number of bananas, putting them in a freezer bag, and storing them in your freezer for quick access.
- If you don't have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
- Almond milk or coconut water can be substituted for apple juice if you prefer a less sweet smoothie or want to add different health benefits.
- To make this smoothie vegan-friendly, swap out the whey protein powder for a plant-based alternative.
- If you're feeling adventurous, toss in a handful of spinach or kale for an extra nutrient kick without compromising the tropical taste.
Recommended Products
Nutrition Information:
Yield:
1Serving Size:
1Amount Per Serving: Calories: 340Total Fat: 13gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 15mgSodium: 232mgCarbohydrates: 43gFiber: 4gSugar: 20gProtein: 38g
Smoothie Frequently Asked Questions
To thicken your Pineapple Surf smoothie, you have a few healthy options. You can add a small amount of chia seeds, which absorb liquid and create a gel-like consistency. Avocado is another great choice, offering creaminess plus beneficial fats without altering the tropical flavor. For a fiber boost, rolled oats or a spoonful of coconut meat can also give your smoothie a thicker texture. Just remember to add these ingredients gradually to reach your desired thickness.
If you’re looking to reduce sugar, you can omit the turbinado altogether—the natural sweetness of the fruits may be enough. Alternatively, you could add a natural sweetener like stevia or monk fruit extract, which provides sweetness without the extra sugar and calories.
More Smoothie King Recipes
→ If you liked this delicious Pineapple Surf smoothie, try more of our copycat favorites on our Smoothie King Recipes page.
Sources
Smoothie King: Website
