Tropical Smoothie Sunrise Sunset Recipe

Today I am sharing my copycat tropical smoothie sunrise sunset recipe with y’all, and it’s done in under 4 minutes!

As a bonus, this copycat Tropical Smoothie Cafe recipe also only needs 4 simple ingredients.

Tropical Smoothie Sunrise Sunset Recipe

Benefits Of Homemade Tropical Smoothie Sunrise Sunset

Is the sunrise sunset smoothie healthy? If you are buying the original – not so much. Homemade? Yes. 

The original smoothie from Tropical Smoothie Cafe contains too much sugar per serving.

Even though this smoothie is copycat recipe of the famous Sunrise Sunset smoothie, that doesn’t mean it’s not good for you!

I used REAL fruit in my copycat smoothie. The only ingredient that isn’t as healthy is the orange juice.

But, after all, I still want this smoothie to taste as close to the original recipe as possible!

Tropical Smoothie Sunrise Sunset Recipe

Here are the benefits you can expect from drinking this copycat Tropical Smoothie Cafe smoothie:

  • Rich in Vitamin C: Helps boost the immune system, promotes healthy skin, and assists in wound healing.
  • High in Antioxidants: Fruits like strawberries and mango are rich in antioxidants, which help combat oxidative stress.
  • Good Source of Fiber: The smoothie contributes to digestive health and may help in maintaining stable blood sugar levels.
  • Iron Content: Although not high, it does contain some iron which is essential for red blood cell function.
  • Energy-Booster: The presence of fruits and mostly natural sugars, will help boost your energy, without the sudden crashes. 
  • Convenience: This smoothie is quick and easy to make, ideal for a busy lifestyle.
  • Saves You Money: The original Sunrise Sunset smoothie costs approximately $6.69, the homemade version costs less than a dollar!

Homemade Sunrise Sunset Smoothie Ingredients

smoothie ingredients

I kept most of the ingredients used in the original recipe the same. The only difference is, I only used 1 type of fruit juice, and that is the orange juice.

Other than that, I used 3 types of fruit, 2 of which the original recipe has; pineapple & strawberries. The third fruit I used was mango.

The original recipe contains mango in the form of fruit juice, I used real mango fruit, which is healthier.

Sunrise Sunset Tropical Smoothie Calories: Original vs Homemade

I would like to compare the nutritional values of the original recipe and the homemade recipe.

When you see what a crazy difference it is, in terms of carbs and sugar, you will start making your own going forward!

Calories In The Original Sunrise Sunset Tropical Smoothie

Here’s the breakdown per serving (24 fl. oz):

  • Calories: 360
  • Carbohydrates: 89g
  • Of Which Sugars: 82g
  • Fiber: 2g
  • Protein: 2g
  • Fat: 0g

Homemade Sunrise Sunset Smoothie Calories

Here’s the breakdown per serving:

  • Calories: 228
  • Carbohydrates: 55g
  • Of Which Sugars: 43g
  • Fiber: 5.5g
  • Protein: 2.6g
  • Fat: 0.3g

As you can see, the homemade version contains less carbs and sugar by nearly half, compared to the original recipe.

Furthermore, the calories are much fewer by over 100! Also, the fiber content and protein is higher compared to the original recipe.

Now, which one would you like to try?

How To Make Copycat Tropical Smoothie Cafe Sunrise Sunset Recipe

Sunrise Sunset Recipe

Since you will only need 4 ingredients and a blender, the method is super simple:

  • Measure and assemble your ingredients.
  • Add them all to a blender, starting with the frozen fruit.
  • Blend until smooth. For about 3-5 minutes, depending on how powerful your blender is.
  • Enjoy!

Recipe Options & Variations

I will leave some options to choose from, if you want to achieve a slightly different tasting smoothie:

  • For an ultra thick smoothie, use all frozen fruit. I only used frozen strawberries and pineapple. But, you can also use frozen mango too instead of fresh.
  • Instead of mango or pineapple you can use bananas if that’s what you like or have at home.
  • For a protein boost, add a scoop of vanilla protein powder if you like.
  • You can also add a tablespoon or two of nut butter, such as almond butter for a more nutrient and filling smoothie.
  • Add supplements that Tropical Smoothie Cafe uses. For this particular recipe the Energizer is perfect!
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Sunrise Sunset Recipe

Tropical Smoothie Sunrise Sunset Recipe

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Enjoy a burst of tropical flavors with this Sunrise Sunset Smoothie. Packed with strawberries, pineapple, mango, and Vitamin C, it’s a refreshing health boost.

  • Total Time: 5 minutes
  • Yield: 1 1x


Units Scale
  • 1 cup frozen strawberries
  • 1/2 cup frozen pineapple chunks
  • 1/2 cup fresh mango slices
  • 1 cup freshly squeezed orange juice


  1. Measure the ingredients carefully.
  2. Add all the ingredients to a high-speed blender starting with the frozen fruit. Blend until smooth. For about 4-5 minutes.
  3. Serve and enjoy!


Best consumed straight away.

  • Author: Ella Waterworth
  • Prep Time: 2 minutes
  • Cook Time: 3 minutes
  • Category: Smoothie
  • Cuisine: American


  • Calories: 228
  • Sugar: 43
  • Fat: 0.3
  • Carbohydrates: 5
  • Fiber: 5.5
  • Protein: 2.6
Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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