Piña Colada Smoothie with Kale & Rosewater

Written by Dietitian & Mom: Elis Halenko

A refreshing tropical smoothie with a nourishing twist

This smoothie is giving tropical vacation—but with real ingredients that make you feel good from the inside out. If you love the vibe of a piña colada but want something you can blend up on a Tuesday morning (or after a sweaty stroller walk), this pineapple-kale smoothie with coconut water and a kiss of rosewater is for you.

It’s hydrating, naturally sweet, and gently floral. Plus, it’s packed with vitamin C, potassium, and fiber—everything your body wants during hot summer months.

Why You’ll Love This Smoothie

Naturally sweet from frozen pineapple
Hydrating with electrolyte-rich coconut water
Includes kale for a hidden boost of greens
Rosewater adds a subtle floral note

Dairy-free, no added sugar, toddler and adult approved

Ingredients (Serves 2)

1 1/2 cups frozen pineapple chunks
1 cup coconut water
1 cup fresh kale, stems removed
1/2 frozen banana (optional, for creaminess)
1 tsp rosewater (start with less and add to taste)
3–4 ice cubes (if not using frozen fruit)

Instructions:

Blend: Add all ingredients to a high-speed blender and blend until completely smooth.
Taste: Adjust sweetness or texture by adding more pineapple, coconut water, or rosewater.
Serve cold: Pour into glasses, top with shredded coconut or a pineapple wedge if desired. Sip and feel instantly refreshed.

Dietitian Notes

🥬 Kale is a nutrient-dense leafy green that’s high in fiber, vitamin K, and antioxidants. Blending it into smoothies is an easy way to boost your veggie intake—especially if greens are a tough sell for your toddler or partner.

🥥 Coconut water is naturally rich in potassium and electrolytes, making this smoothie a great post-workout or hot weather refresher. No added sugar, no fuss.

👶 Make it kid-friendly: Leave out the rosewater and serve as a smoothie bowl with sliced banana or coconut flakes on top.

Make It a Meal

Add a scoop of protein powder, chia seeds, or Greek yogurt to turn this smoothie into a nourishing breakfast or post-nap pick-me-up. It’s also great poured into popsicle molds for a hydrating frozen snack.