Sunrise Sunset Smoothie recipe

Alright, let’s talk about mornings. Or… not mornings. Honestly, I don’t care when you drink this. 7 a.m.? Sure. 3 p.m. when you’re crashing hard after lunch? Even better. Midnight snack regret turned smoothie joy? Been there.

This Sunrise Sunset Smoothie ? It’s not just a drink. It’s a vibe . Like, you take one sip and suddenly you’re on a beach. Or at least pretending you are while standing in your kitchen in pajama pants with bedhead and zero motivation.

It’s sweet. It’s tropical. It’s basically a vacation in a glass — no passport, no airport security, no crying baby on the plane. Just fruit, juice, and that little mmm sound you make when you taste something good.

And guess what? This is a copycat of the Tropical Smoothie Cafe version — but cheaper, faster, and you don’t have to drive through the rain to get it. I’m Kelsey, by the way. Hi. I test recipes so you don’t have to suffer bad smoothies. You’re welcome.

Why Is This Smoothie Called “Sunrise Sunset”?

Okay, real talk — I thought it was just a fancy name they slapped on to sound cool. But then I made it. And poured it into a glass. And was like… ohhhhh .

It’s because of the layers. Kinda. When you blend it just right — or even if you don’t — the colors swirl like a sunset over the ocean. Orange, pink, yellow. It’s not actually layered like a rainbow smoothie, but it feels like it should be.

It’s bright. It’s bold. It starts fresh like a sunrise, ends sweet like a lazy sunset. Cheesy? Maybe. But also… kind of true?

And honestly, who doesn’t want to start their day (or save their afternoon) with something that looks and tastes like a tropical dream?

Strawberry Pineapple Mango Smoothie Ingredients

Here’s what you need — and why each one matters:

• ½ pound frozen mango (about 1 ½ cups):
  This is the base. Sweet, creamy, and gives the smoothie that rich, thick texture. Mango = smoothie gold. No fresh mango? No problem. Frozen works better anyway — keeps it cold without watering it down.
• ½ pound frozen pineapple (about 1 ½ cups):
  Adds that tangy-sweet tropical punch. Pineapple wakes things up. It’s like the “hey, pay attention” of fruits. Also, it blends down smooth, no weird chunks.
• ½ pound frozen strawberries (about 1 ½ cups):
  Gives color, a little tartness, and that classic berry flavor. They balance the mango and pineapple so it’s not too sweet. Plus, strawberries = instant “this feels healthy” energy.
• 1 ¼ cups orange juice (I use 100% pure, no pulp):
  Liquid magic. It pulls everything together. OJ adds natural sweetness and a citrus kick that makes the other fruits pop. Use fresh-squeezed if you’re fancy, but store-bought works just fine.

That’s it. Four ingredients. No protein powder, no chia seeds, no weird “superfood” dust unless you want to add it (we’ll get to that).

How to Make a Tropical Smoothie Cafe Sunrise Sunset Smoothie at Home

Let’s do this. Five minutes. One blender. Zero stress.

Step 1: Add the Fruit

Dump all the frozen fruit into your blender — mango, pineapple, strawberries. All of it. Don’t be shy. This is not the time to measure with your eyes. Use the whole half-pound of each. You’ll thank me.

Step 2: Pour in the Orange Juice

Add 1 ¼ cups of orange juice over the top. The liquid should sit just above the fruit. If your blender’s acting stubborn, start with a little less — you can always add more.

Step 3: Blend It Up

Put the lid on tight — trust me , you don’t want a smoothie explosion on your ceiling — and blend on high for about 1 minute. Maybe a little more if your blender’s lazy. You’re looking for thick, smooth, creamy — no chunks, no ice shards.

If it’s too thick to pour? Add another ¼ cup of orange juice. Blend again for 10 seconds.

If it’s too thin? Add a few more frozen mango chunks. But honestly, it should be just right.

Step 4: Serve It Like You Care

Pour it into a tall glass. Add a fun straw. Toss in a few extra frozen berries or pineapple chunks on top — makes it look chef’s kiss . Take a pic if you want. I won’t judge.

Now drink it. Fast. Before it melts. Or slowly. Savor it. Your rules.

Smoothie Variations from Tropical Smoothie Cafe

So this is the copycat version of the Sunrise Sunset — but what if you want to mix it up?

Here’s what I’ve tried (and loved):

• Add protein: Toss in a scoop of vanilla or unflavored protein powder. Makes it more filling — great for breakfast.
• Make it creamy: Swap half the OJ for Greek yogurt or coconut milk. Creamier texture, richer taste.
• Go green: Add a handful of spinach. I know, I know — but it doesn’t change the flavor, I promise. Just gives you a little veggie win.
• Boost the fiber: Chia seeds or flaxseed (1 tbsp) add texture and keep you full longer.
• Make it icy: Add ¼ cup of ice if you’re using fresh fruit instead of frozen.
• Lighten it up: Use a light orange juice blend or even coconut water instead of OJ. Less sugar, still tasty.

And if you’re feeling wild?
Drizzle a little grenadine in the glass before pouring — makes it look like an actual sunrise. Extra points for vibes.

Can You Make This Smoothie Ahead of Time?

Short answer: not really — but kind of.

Blended smoothies don’t keep well. They separate. They get watery. They lose that fresh, vibrant texture. So best served right away.

BUT — you can prep the ingredients ahead.

Like, measure out the frozen fruit, put it in a big ziplock bag, label it “Sunrise Sunset (aka happiness)” and freeze it. Next morning? Just dump, pour, blend, go.

I do this all the time. Especially on mornings when I’m running late, half-awake, and still in yesterday’s clothes.

Also works for meal prep. Make 3–4 bags. Boom. Smoothie week solved.

Final Words

This Sunrise Sunset Smoothie ? It’s not just a drink. It’s a mood booster. A “I don’t wanna adult today” fix. A “yes, I do know how to take care of myself” win.

And the best part? It costs way less than the cafe version. Like, $2 vs. $8. Hello, savings.

So go make one. Right now. Or later. Or tomorrow. Just make it. And when you do, pretend you’re somewhere warm. With no emails. No laundry. Just sun, sand, and a really good smoothie.

You deserve it.