Pineapple Weight Loss Smoothie

Try this simple and easy pineapple weight loss smoothie. It’s not all about calories when trying to lose weight.  It’s important to make sure you are eating enough protein and fiber too!

This cucumber and pineapple smoothie for weight loss does just that, without the addition of grainy protein powder. It’s natural sweetness and nutrient-dense foods like veggies, fruit, and seeds are a great way to meet your nutrient consumption for the day, while staying within your calorie goals.

Two yellow pineapple smoothies for weight loss on a cutting board surrounded by cucumber, banana and chia seeds

Why Make A Pineapple Smoothie To Lose Weight

This pineapple and banana smoothie for weight loss not only delivers a wealth of nutrients but it is also:

  • quick to make
  • no skills necessary
  • is portable (a fantastic way to ensure you eat breakfast)
  • free of added sugar (sweetened naturally with fruit)
  • is high in protein without protein powders
  • tastes like a dessert

Will This Pineapple Smoothie Help Me Lose Weight?

Choosing the lowest calorie options isn’t a recipe for success. Try these three key tricks to weight loss instead:

  1. choosing real foods that replace unhealthy processed snacks
  2. ensuring you start your day with a balanced breakfast 
  3. eating enough protein and fiber

This cucumber and pineapple smoothie for weight loss makes these tricks easy to accomplish with its naturally sweet taste and its protein and fiber content to keep those hunger pains at bay.

This recipe offers:

  • 11 grams of plant protein
  • 12 grams of fiber

Protein

Protein helps with weight loss because it reduces your hunger hormone and increases satiety hormones. This leads to a major reduction in hunger which helps you eat fewer calories automatically. 

Aiming for around 20 grams of protein per meal or 10 grams of protein per snack is a great target. This is why this pineapple and banana smoothie for weight loss is perfect to achieve your goal of a healthier body weight.

Fiber

The other macronutrient that helps with weight loss is fiber. Like protein, fiber helps with weight loss because it keeps you full longer.  It slows down digestion, which stimulates fullness hormones, and keeps those cravings at bay in between meals.

It is suggested to consume 25 grams of fiber a day for women, and 38 grams of fiber a day for men (1). This weight loss smoothie with pineapple offers 12 grams of fiber which makes a significant dent in that daily target. It meets 48% of your intake goal for women and 32% for men. 

When you are restricting calories to achieve weight loss, most of the foods you eat need to be nutrient-dense to meet your daily requirements. This cucumber and pineapple smoothie for weight loss is a great way to meet those targets by boost your intake of macro and micronutrients to keep you healthy and happy without feeling hungry and deprived!

Ingredients In The Pineapple Smoothie For Weight Loss

Ingredients in a pineapple smoothie for weight loss on cutting board, chia seeds and turmeric, banana in the peel, diced pineapple in measuring cup, milk in measuring cup, sliced cucumber in measuring cup

For this pineapple smoothie, you will be using a variety of foods that unclog your arteries and lower your blood pressure.  These foods are both nutritious and delicious. There are only 6 main ingredients needed for this recipe:

  • banana
  • pineapple 
  • cucumber 
  • chia seed
  • turmeric
  • soy milk

Tips When Purchasing Heart Healthy Ingredients

I’d suggest waiting a few days after you purchase your pineapple and banana to make this drink. This will ensure the fruit are well ripe.  This ripeness allows you to achieve a sweet final product without added sweeteners like honey or maple syrup, which are “empty calories.” Empty calories are full of energy but have no nutrients to keep you full and nourished.

Or, instead of fresh pineapple and banana, you can include frozen produce or ice cubes to give the final product the cool, icy consistency of a milkshake. 

I would avoid buying canned pineapple as they are typically soaked in juice or syrups and we want to skip these added sugars if possible.

This cucumber and pineapple smoothie for weight loss has no added sugar. Non-dairy milk like soy milk is a potential source of added sugar.  Be sure to read the label to ensure there are no added sugars on the ingredient lists of these products.

My favorite part about this pineapple and banana smoothie for weight loss is it is a great source of protein without protein powder! The protein in this shake is found in the soy milk and chia seeds. Learn more about the benefits of chia seeds here.

Lastly, I’ve added turmeric as it is a great anti-inflammatory spice that is one of the top 39 foods that unclog arteries.

How To Make A Weight Loss Pineapple Smoothie

Large yellow pineapple weight loss smoothie in clear glass with cucumber on rim and smaller smoothie in background surounded by cucumber, banana and chia seeds on a white and grey cutting board

Smoothies are great for busy individuals. You add the ingredients to the blender, top with a liquid, and blend until smooth. Pour it into a cup and be on your way.

You can add other veggies or superfoods to make it even healthier. A handful of spinach or a tablespoon of flaxseeds are perfect nutrient dense additions.

And no, you don’t need a fancy blender to make this recipe. A nutribullet or second-hand blender will do just fine. 

A Pineapple Weight Loss Smoothie Recipe Video

Check out how easy it is to whip up this weight loss smoothie with pineapple.

When Should I Eat A Cucumber and Pineapple Smoothie For Weight Loss

Eating high fiber, protein rich snacks like this shake is important to ensure you are eating enough nutrients to support your heart health.

This weight loss smoothie with pineapple is a much better option than skipping a meal or grabbing take-out.  It is nutrient-dense, and will keep you full between meals, to reduce the likelihood you will overeat at your next meal.  

Batch Cook To Save Time

Make-Ahead: Freezer Method

If you love this weight loss pineapple smoothie, I would suggest making freezer smoothie packs.  All you need to do is fill a Ziploc bag with the shake ingredients (minus the milk). Then freeze the bags for around 6 months.

When you desire a pineapple smoothie for weight loss, remove a package from the freezer, place 1 cup of soy milk in the blender, blend, and enjoy!

Make-Ahead: Pre-Blended

Another make-ahead option is to make the cucumber and pineapple weight loss smoothie. Blend it in the blender, then pour the shake into freezer-safe containers, and freeze.

You can defrost the healthy pineapple smoothie for weight loss overnight in the fridge, or leave it on the counter for a few hours for a quick defrost. You can even pack it in your lunchbox and use it as an ice pack!

How To Store Leftover Smoothie

If you only need one serving of the healthy pineapple smoothie for weight loss simply make the shake, pour it into a container with a lid, and refrigerate. This pineapple and banana smoothie for weight loss will keep in the fridge for 1-2 days.

If separation occurs, which is likely after 12 hours, just stir the healthy pineapple smoothie for weight loss and enjoy!  Additionally, you can also add ice and re-blend the shake if desired.

Variations Of Pineapple Smoothie To Lose Weight

Vegan

This recipe is vegan as is!

Gluten-Free

This recipe is gluten-free as is!

Other Smoothie Recipes  

The Pineapple Weight Loss Smoothie Recipe

This pineapple smoothie to lose weight can help you pack lots of beneficial ingredients in a tasty and practical format to stick with your weight loss goals without feeling deprived.  

And if you LOVE this satisfying weight loss smoothie and are interested in other healthy recipes full of fiber and protein to keep you on track, subscribe to my YouTube channel. I’d love to have you follow along  @theheartdietitian

Two yellow pineapple smoothies for weight loss on a cutting board surrounded by cucumber, banana and chia seeds

Pineapple Weight Loss Smoothie

Veronica Rouse, MAN, RD, CDE
This pineapple weight loss smoothie is full of fiber and protein to help stick to your weight loss goals without feeling hungry and deprived!
No ratings yet
Prep Time 5 mins
Total Time 5 mins
Course Drinks
Cuisine American
Servings 1
Calories 281 kcal

Equipment

  • 1 Blender

Ingredients
  

  • ½ banana
  • 1 cup pineapple diced
  • ½ cup cucumber sliced
  • 1 tbsp chia seed
  • ½ tbsp tumeric
  • 1 cup soy milk

Instructions
 

  • Add all ingredients to a blender; I suggest adding the ingredients in the order mentioned above
  • Blend until all ingredients are well-mixed and you achieve a uniform product
  • Pour smoothie into a glass and enjoy!

Video

Notes

* I highly recommend waiting a few days if your pineapple and banana are not well-ripened; using well-ripened fruits allows you to achieve a sweet final product without added sweeteners (like honey or maple syrup)
**Add slightly more milk or water if you prefer a thinner consistency

Nutrition

Calories: 281kcalCarbohydrates: 48gProtein: 11gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 1mgSodium: 76mgPotassium: 848mgFiber: 12gSugar: 26gVitamin A: 200IUVitamin C: 86mgCalcium: 450mgIron: 2mg
Keyword Dairy Free, Easy, Gluten Free, heart healthy
Tried this recipe?Let us know how it was!

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