dragon fruit smoothie bowl

Piña Colada Dragon Fruit Smoothie Bowl

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

Have you ever had fresh dragon fruit? I’ve never bought dragon fruit before so I decided to try it out. I was a little bummed to learn that they don’t all have pink flesh. Keep in mind there are different varieties if you ever want to check it out. Regardless of color, they made pretty cool balls in this smoothie bowl!

This bowl is great for general health, but especially for endurance athletes needing extra carbs to fuel their training. The protein added is useful to balance the sugar spike for those sensitive to the carbs in fruit. The protein will also help you build and retain muscle mass, and feel more satiated for longer.

A tip for the smoothie bowl novice: use the least amount of milk and other liquids possible so the smoothie is thick enough for the garnishes to sit on the top. You might even want to put it in the freezer for a bit before topping it!

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Ingredient Selection Tips

Dragon Fruit

Dragon fruit is also known as pitaya. 

When buying one, look for fruit with bright, evenly colored skin. If it has too many brown blotches, or if it has a dry, wrinkled stem, it could be overripe. 

Press your finger into the skin of the dragon fruit. Ripe fruit will give slightly to the pressure, much like a ripe avocado or mango. If your finger presses into the fruit too easily or the fruit is too hard, choose another one.

Also, smell the dragon fruit, looking for a light and tropical aroma. This is a sign that the flesh inside will be sweet.


A ripe pineapple should be green and yellowish in color – firm but still slightly soft to the touch. It should also have a sweet and strong scent, especially at the base of the pineapple. Avoid pineapples that smell of mold and are mostly brown in color. The fronds should not fall apart when you just touch them, because that is a sign that it is overripe. But on the other hand, it should be easy to pull them out.

Almond Milk

Always try to find unsweetened almond milk, as there is no need for the unnecessary sugar.

Noteworthy Health Benefits

Dragon Fruit

Dragon fruit is very high in nutrients and low in calories. It is also filled with dietary fiber, and rich in beneficial plant compounds such as polyphenols, carotenoids, and betacyanins.

Dragon fruit is full of antioxidants (vitamin C, beta-carotene, lycopene, and betalain) which means that it can help with fighting some chronic diseases such as cancer, heart disease, arthritis, and diabetes.

Eating this interesting fruit may strengthen your immune system and boost low iron levels. It is a good source of magnesium and it promotes a healthy gut.


Pineapple is a great source of vitamin C, B vitamins, fiber, and minerals like manganese. Here are some health benefits of eating this juicy, delicious fruit:

  • The Manganese in Pineapple Promotes Healthy Bones
  • Eating Pineapple May Aid Your Digestion
  • Eating Pineapple May Enhance Your Weight Loss
  • Pineapple Has Cancer-Fighting Properties
  • It Can Help Boost Immunity

Pumpkin Seeds

These little ones are full of healthy fats, magnesium, iron, and zinc, but also calories( 1 oz=150cal), so consume thoughtfully if you are watching weight.

They also contain a lot of antioxidants, potassium, folate, and vitamin B2.

Some of the health benefits of consuming pumpkin seeds are:

  • they reduces ricks of certain cancers
  • improves prostate health
  • reduces heart disease risk
  • maintains healthy bones
  • regulates blood sugar levels
  • controls blood pressure
  • may improve sperm quality
  • may help improve sleep

Balanced Plate for Performance Goals

While any food can fit into your menu for performance goals, some recipes can contribute to a better strategized menu than others. Below you can see how this recipe can fit into your goal. If this recipe has unique benefits, it is best cut out for the goal(s) with a star next to it.

The chart below changes dynamically based off the goal you have selected.


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More Info

However, everyone is different! Use the Precision nutrition calculator I use with my clients to calculate suggested macros custom for you. For more information on using this hand estimation system, click here.

For more info on types of foods for proteins, fats, carbs, and veggies, read my article Formula for the Perfect Healthy Meal. This article will also help you figure out what foods to eat more and less of.

Protein: Protein Powder

The protein powder in this bowl should be sufficient for a meal for most people, but feel free to add more if your protein needs are higher.

Fat: Coconut Flakes & Pumpkin Seeds

You may taper up or down the amount of these two ingredients to meet your fat needs. Both are healthy fat sources, however, dense in calories if you are concerned with weight loss.

Carbs: All The Fruit

This recipe has a ton of fruit, making the recipe very carbohydrate heavy. They are all amazing sources of carbohydrates though. Fruit is more filling when consumed whole, making the fruit garnish more beneficial for weight loss. For endurance goals though, blending fruit is excellent for digesting its nutrients for energy more quickly. Blended fruit also allows endurance athletes to get more carbs and energy without feeling too full.

Veggies: Needs to Supplement

This recipe does not contain any vegetables. For this reason, you should plan to get plenty at other meals that day! If you want to incorporate veggies into this meal, however, and don’t mind a little green in your smoothie, you could add spinach to the blended fruit!

Additional Meal Tips for Weight Loss

Go light on the coconut flakes and pumpkin seeds in this recipe, as they are a dense source of energy (calories). You will also want to limit the fruit you garnish the bowl with. Banana is the most dense source of calories from fruit in this recipe.

Additional Meal Tips for Endurance

This recipe is excellent for endurance! As not all of the fruit is blended, you may want to allow up to two hours for your body to digest this smoothie bowl before doing your training. If you don’t have that much time to digest your food, blending all of the ingredients (into a basic smoothie) may be a smarter route. Also be aware of how your body responds to consuming high amounts of fiber before a workout. Some people will have digestive distress, while others won’t.

Additional Meal Tips for Building Muscle

You will likely want to add more protein powder to this recipe. If in a cutting phase, you may also want to cut back on the fruit.

Additional Meal Tips for Improving Health

This recipe is excellent for your health, as it contains many fruits of different colors. Varying your colors of fruits and veggies helps you get a vast profile of phytonutrients that help your body perform at its best and ward off cancers and diseases. If you don’t mind a little green in your smoothie, you could add spinach to the blended fruit!

Diet Preference Tweaks

Low Sugar

Reduce fruit and consider adding more protein powder to help balance your sugars during digestion. Those who are really sensitive to sugars in their diet (from even fruit sources) should be cautious or even avoid making this recipe.

tropical dragon fruit smoothie bowl

Pina Colada Dragon Fruit Smoothie Bowl

This bowl is great for general health, but especially for endurance athletes needing extra carbs to fuel their training.
No ratings yet
Prep Time 10 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1
Calories 451 kcal




  • Blend together frozen pineapples, vanilla protein powder, and almond milk until becomes creamy.
  • Put it in the bowl, and top it with fruits, coconut flakes, and pumpkin seeds.



Calories: 451kcalCarbohydrates: 68gProtein: 15gFat: 15gSaturated Fat: 5gCholesterol: 10mgSodium: 182mgPotassium: 678mgFiber: 13gSugar: 53g
Tried this recipe?Let us know how it was!

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