Tropical Triple Berry Smoothie

This heart-healthy triple berry oat tropical smoothie is ready in less than 5 minutes and is packed full of tasty, nutritious goodness!

Two triple berry oat tropical smoothie in clear glasses surrounded by strawberries and blueberries on a white countertop.

Guess what?!

I’ve finally created the most delicious, and nutritious, oatmeal smoothie recipe! I absolutely LOVE oatmeal, but some of my clients do not. I hear you and I made this just for you because I want everyone to reap the power of oats. 

Why Make A Triple Berry Oat Tropical Smoothie

This triple berry oat tropical smoothie will win over all of you oat haters.  This recipe is both tasty and healthy! Its flavor combination is the perfect way to incorporate soluble fiber for those who can’t stomach a warm bowl of oats.

Other Reasons To Try This Oat Smoothie?

  • the oats make the smoothie super creamy
  • they will fill you up!
  • oats help lower your cholesterol
  • and improve digestion (hello fiber!)
  • they balance your blood sugar
  • and are rich in heart-healthy nutrients like soluble fiber, plant protein, and magnesium

Is This Smoothie Heart Healthy?

The main ingredient in the recipe is – you guessed it – oats.  If you loathe oatmeal I do recommend trying to consume oats in other ways like overnight oat bran, oat water, pancakes, or smoothies.

Oats are one of the most heart-healthy foods. I love that oats are a good source of soluble fiber, contain beta-glucans, and are a good source of magnesium.

Oats are a food that can unclog arteries and contain two types of dietary fiber, soluble and insoluble. Soluble fiber is essential to maintain healthy arteries because they slow digestion in our guts. This causes us to feel full longer and also allows us to manage our blood sugar and cholesterol levels (1).

They are rich in a type of fiber called beta-glucan. Beta-glucans are soluble fibers, which means that once they reach your gut, they absorb water and help form a gel. This process is super satiating and keeps you full by suppressing your appetite.  

Finally, oats are a good source of magnesium, a heart-healthy nutrient that is recommended in the DASH diet to relax blood vessels and lower blood pressure.

No need to cook oats in this recipe to get their benefits, which comes in handy when there’s not a lot of time in the morning!  

Ingredients

Want to whip up this tropical triple berry oat smoothie in your own kitchen? Here are the ingredients I used to make the easy recipe.

Ingredients for triple berry oat tropical smoothie presented in white bowls include strawberries, blackberries, blueberries, oats, orange juice. Coconut water in bottle presented on white counter top.

Berries

Berries are full of naturally occurring sugar that sweetens the smoothie and reminds us of the flavors of the tropics. I included blackberries, blueberries, and strawberries here. Any berries would work – experiment with whatever you have in your fridge or freezer.

I use frozen berries because they are prewashed, never go bad (and therefore reduce food waste!), and are always available in my freezer. They are just as nutritious as fresh and definitely taste better than fresh if they are not purchased in season.

An additional bonus of frozen berries is it removes the need to add ice but still provide the chilly, frothy texture a good smoothie requires.

Berries are full of nutrients like fiber, potassium, vitamin C, and compounds called polyphenols and flavonoids, which have antioxidant properties.

Some studies have shown that strawberries can help fight off free radicals in LDL oxidation and lower inflammation in our bodies (1). Another study revealed that strawberries may have the potential to lower blood pressure, however, further research is needed (2). And finally, blueberries also have the potential to lower blood pressure, lower LDL cholesterol levels, and inflammation (3).

Oats

The star of the show.  Oats contain two types of dietary fiber, soluble and insoluble. Soluble fiber is essential to maintain healthy arteries because they slow digestion in our guts. This causes us to feel full longer and also allows us to manage better our blood sugar and cholesterol levels (4).

Coconut Water

If you looked up other tropical smoothie recipes, coconut milk is often used. However, coconut milk is high in saturated fat, and we know consuming too much-saturated fat can increase cholesterol levels.

That’s why this tropical smoothie uses coconut water instead. Coconut water has no additional saturated fat, and it is full of essential heart-healthy micronutrients like potassium. Potassium has been shown to lower blood pressure in people with high or normal blood pressure (5).

This helps to preserve the tropical vibe, without the added calories and saturated fat of coconut milk.

Orange Juice

I chose to freshly squeeze out the juice of the orange because I wanted to add sweetness, and freshly squeezed is so much more satisfying than processed orange juice. Feel free to add the whole orange to the smoothie.  I haven’t tried it, but it shouldn’t alter the taste, just the texture.

If you just want to juice the orange (like me!) I recommend saving the orange membranes to add to my hot cereal for extra fiber, nutrients, and flavor.  

How To Make The Triple Berry Oat Tropical Smoothie

Two triple berry oat tropical smoothie in clear glasses surrounded by strawberries and blueberries on a white countertop.

This nutrient-packed smoothie is super easy to make! Start by placing all of your ingredients in the blender and blend until smooth.

Add if you’re wanting an extra thick and creamy smoothie, try adding a few more tablespoons of oats until you reach your desired thickness.

This triple berry oat tropical smoothie quickly becomes one of my (and my client’s!) favorite smoothie recipes because it’s refreshing, sweet, and tropical!

The addition of berries and orange juice help to add a great amount of taste, fiber, and nutrients.  And the coconut water adds natural rehydrating electrolytes like potassium that can further lower blood pressure!

Watch How It’s Done Here

Triple Berry Oat Smoothie Nutrition

This smoothie is a refreshing addition to your breakfast, as it contains protein and is an excellent source of fiber. Both of these nutrients help to keep you fuller for longer. It’s also a good source of the heart-healthy minerals potassium, and it’s low in sodium and cholesterol.

Variations Of Smoothie

Vegan

This smoothie is vegan as is!

Other Add-Ins

  • Hemp seeds or Greek yogurt could be added for extra protein
  • Try oat milk instead of coconut water
  • Add an orange (+1/2 cup of additional liquid) instead of orange juice

The Triple Berry Oat Tropical Smoothie Recipe

Two triple berry oat tropical smoothie in clear glasses surrounded by strawberries and blueberries on a white countertop.

If you prepare this smoothie, let me know if you like it! This delicious smoothie can help you pack lots of beneficial ingredients in a tasty and practical format to improve your heart health!

Looking for other heart-healthy meals? Subscribe to my newsletter for a FREE 7-day heart-healthy meal plan to get you started on lowering your blood pressure or cholesterol today!

Two triple berry oat tropical smoothie in clear glasses surrounded by strawberries and blueberries on a white countertop.

Triple Berry Oat Tropical Smoothie

This heart healthy triple berry oat tropical smoothie is ready in less than 5 minutes and can help you pack lots of beneficial ingredients in a tasty and practical format to improve your heart health!
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Prep Time 5 mins
Total Time 5 mins
Course Drinks
Cuisine American
Servings 2
Calories 164 kcal

Equipment

  • 1 Blender

Ingredients
  

  • ½ cup blackberries
  • ½ cup blueberries
  • ½ cup strawberries
  • ½ cup coconut water
  • ½ cup rolled oats
  • ½ cup orange juice freshly squeezed

Topping

  • ½ tsp coconut shavings

Instructions
 

  • Add all ingredients into a blender and pulse until completely smooth.
  • Serve while cold, and enjoy!

Video

Nutrition

Calories: 164kcalCarbohydrates: 34gProtein: 5gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gSodium: 66mgPotassium: 489mgFiber: 6gSugar: 14gVitamin A: 225IUVitamin C: 65mgCalcium: 50mgIron: 2mg
Keyword Berry, Coconut, heart healthy, shake, Smoothie
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