2 WAY-Tropical Spirulina Smoothie bowl (Low calorie VS high energy)

How to make a spirulina smoothie bowl

3 Ingredient Recipe

Do you want 2 brilliant ways of making superfood, healthy spirulina smoothie bowl recipes?

Vibrant, healthy, nutrition-dense and filling! 

HIP HAP HEALTHY’S -Tropical Spirulina Smoothie bowls

These homemade spirulina bowls, are the ideal smoothie for you! The weight loss smoothie bowl, is the lighter version, to reduce your calorie intake (279 Kcal).

While this low-calorie smoothie still filling, it’s made with unsweetened soy milk (or any other unsweetened plant-based milk).

And then we have the high energy, super thick smoothie bowl, that tastes extremely tropical. In this smoothie, we added frozen canned coconut milk, for increased energy and calorie intake. With whooping 402 Kcal per smoothie.

Which one is your favourite?

How to prepare both blue spirulina smoothie bowls?

  • Firstly, add the soft ingredient: Add a splash of your favourite milk to the blender (unsweetened soy, or almond milk for the low-calorie version). Coconut milk for the high energy smoothie.
  • Then, add spirulina powder, and frozen bananas to the blender and blend on a low setting.
  • Finally, add the frozen milk ice cubes to the blender and blend until smooth.

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Why you’ll love this Blue Smoothie 


4 Reasons why:

  1. The recipe is super simple (3 ingredients).
  2. It’s a great base to create a vibrant and eye-catching THICK, smoothie bowl.
  3. One version of this spirulina recipe is a nutrition-dense filling meal replacement, while the other is a healthy low-calorie option. (Both high protein and fibre)
  4. This recipe comes with lots of benefits (anti-inflammatory, antioxidants, anti-cancer, reduces blood pressure, improves muscle strength, air blood sugar control, and more.)

Did you know? 

Spirulina is a superfood with incredible powers and nutritional benefits! 


Tropical Blue Spirulina Smoothie recipe video. 

How much time do you need to make this Blue Banana-Spirulina Smoothie? 

Total Time: 3min

You don’t need any more than about 3-4 minutes max if you are used to making smoothies.

But even if this is the first time making a smoothie, it whipped u in no time: 

TIP:  

Just don’t forget to prepare your frozen bananas, and frozen milk cubes overnight. 

Is this smoothie a breakfast evening or lunch recipe? 

Are you a fan of a good, breakfast smoothie? 

Tropical-High-Energie Smoothie Bowl: 

Good news: The High-Energy Tropical Blue Spirulina bowl is the ideal breakfast, lunch or pre-workout smoothie. Because it is high in calories, protein, fibre and fat, it gives you a healthy energy boost for your workout or a start to the day. 

A great meal-replacement smoothie.  

Tropical-Low-Calorie Smoothie Bowl: 

Meal replacement: 

The Low-Calorie Smoothie Bowl can be enjoyed either the same way, as the high-energy smoothie. But you would need to add more toppings, and little adjustments, to make it more filling. 

Just jump to the section, about meal-replacement smoothies, below. 

Dessert or Summer recipe: 

Otherwise, because it’s naturally, a super light smoothie, (when you skip the coconut shreds, the calorie count goes down to 229Kcal), you can eat it anytime during the day. You could even have it in the evening, as a snack or dessert smoothie, or it also makes a healthy fruit smoothie recipe. 

What does this Tropical Blue Spirulina Smoothie Bowl taste like? 

 

While both smoothie bowls taste like a deliciously fresh, light banana smoothie, with a coconutty taste. 

Simply because the main ingredients are frozen bananas, and frozen milk cubes. 

The canned coconut spirulina smoothie has an even stronger tropical coconut flavour.  

Tip:  

You can add another twist to smoothies by adding your toppings. That’s what’s so great about smoothies.

Depending on the type of toppings, you can change to taste of the smoothie completely (think chocolate drops or cacao nibs, granola, or peanut butter for toppings) 


11 Health benefits of spirulina 


Spirulina is known as blue-green algae, but is a type of cyanobacteria. It can give you immense health benefits, and therefore a superfood.

  1. Highly Nutrition-dense!
  2. Blood sugar control (Possibly)
  3. May reduce blood pressure
  4. A healthy heart (lowers (triglyceride levels) protects and lowers ”bad” LDL cholesterol from oxidation and lowers bad LDL
  5. Detoxifier (including heavy metal, natural water filter from mercury, lead and harmful toxins)
  6. Boost immune system (anti-inflammatory, high in oxidants)
  7. Fights possibly cancer
  8. It May help with weight-loss
  9. Prevents yeast infections
  10. Boost endurance and increase muscle strength
  11. Might fight allergies (Pollen, animal hair, grass, etc: 2 grams a day)
spirulina and pineapples in a blender

Miracle smoothie bowl: Blue Spirulina recipe


Recipe


Weight loss VS High Energy Spirulina Smoothie Bowl 


A front view of a vitamix blender with overlay text and lines to the ingredients, that seen before blended. Milk, ice cubed milk and banana. And on the kitchen counter you can see a spoon with blue spirulina

What’s the difference between the two-smoothie bowls? 

I have created 2 versions of this recipe, for one obvious reason:  

Not everyone will love the idea to have a high-calorie, high-fat smoothie bowl for a meal. 

That’s the version I made first, and it’s super tasty. It’s a typical tropical summer smoothie, very refreshing. 

The main difference between the bowl is the milk: 

The high energy smoothie is made with canned coconut milk. 

And the weight-loss version is made with

unsweetened soy milk (but can be made with any other unsweetened plan-based or even dairy milk).  

Why use coconut milk? 

Using canned coconut milk (in general) or in a smoothie, is becoming more popular, but is also highly controversial.  

Because it comes with benefits, but also party risk, depending on how often you are consuming it.  

I love coconut milk, because it tastes super delicious, and is great for a tropical smoothie! Like a breakfast or meal replacement smoothie. 

Plus, it makes the smoothies creamy and thick.

But again…more research is needed on this topic, on how much the saturated fat can affect the heart for example. 

What are the Benefits and Risks of Coconut milk 

CONS: 
  • WEIGHT-GAIN: If consumed in higher amounts, due to high calorie and high saturated-fat content. 
  • Digestive issues: Coconut oil could cause issues with your digestion because it contains fermentable carbohydrates. 
PROS: 
  • WEIGHT LOSS: It might help with weight loss because coconut milk contains MCTs. But only if consumed in moderation.  
  • CHOLESTEROL: Studies show, that cholesterol improves with the consumption of coconut products. 
PROS & CONS:

While “bad” LDL cholesterol increases, “good” HDL usually increases as well.  


Bottom line:

As you can see, coconut (milk) has plenty of benefits, but also risk at the same time. It’s just good to know, that you consume it in moderate amounts, then you are doing everything right 🙂 

13 SECRETS – How to make a smoothie thicker 

A thick smoothie in a coconut bowl with blackberries, grapes on a pink background and hands reaching out to it

13 SECRETS – How to make a smoothie thicker 


Recipe

How do you make this blue tropical spirulina smoothie bowl so thick

The coconut milk is making the smoothie very thick because it’s in itself very creamy and heavy milk. And when you freeze milk into ice cubes it creates an even more thick smoothie bowl. 

Can I use almond milk or any other milk, to create a thick smoothie bowl? 

Yes, even if you freeze almond milk or soy milk you can create thick smoothie bowls. 

Although the thicker and creamier the milk itself is, the easier it is, to create a thick smoothie bowl. 

Have a look at my guide, on how to create thick smoothie bowls for more tips and tricks. 

13 SECRETS – How to make a smoothie thicker 

How many calories are in this smoothie? 

Weight loss Tropical Spirulina Smoothie Bowl 

Calories of this Weight Loss Smoothie Bowl without coconut shreds: 229 Kcal 

Calories of this Weight Loss with coconut shreds: 279 Kcal 

Vitamix blender before and after adding dragon fruit powder into the strawberry and pineapple mix

Dragon POWER Breakfast Smoothie: strawberry + pineapple


Recipe

High energy Tropical Spirulina Smoothie Bowl 

The calories of this High Energy Spirulina Smoothie Bowl (With Coconut milk) are 402 Kcal.  

Is this a keto or low carb smoothie? 

No, this smoothie does contain carbs, although spirulina itself is low-carb. 

How much protein is in this smoothie recipe? 

Weight loss Tropical Spirulina Smoothie Bowl  

This Tropical Spirulina Smoothie bowl contains 18% of protein (9g) including the coconut shreds for one person. 

Even if you skip the optional coconut shreds, you’d still consume 8.4 grams of protein. 

High energy Tropical Spirulina Smoothie Bowl

If you are interested in the Smoothie bowl with coconut milk, then this contains 14% of protein (7g) per smoothie. 

A vitamix blender from the top, with coconut in the background
A shot of someone in a white rope holding a vitamix chocolate blender. You can see a white background with 2 glasses filled with water. At the bottom corner is a button with full recipe

RICH + HEALTHY: Chocolate Almond Smoothie Bowl (HIGH PROTEIN)


Recipe


Nutritional breakdown of the Spirulina Smoothie Recipe


NUTRITION:

HIGH ENERGY- SPIRULINA BOWL 

  • Calories: 279 Kcal (with coconut shreds) 
  • Calories: 229Kcal (without coconut shreds) 
  • Fat: 12% – 8g 
  • Carbs: 19% – 49g 
  • Fibre: 24% – 98g 
  • Protein: 18% – 9g 
  • Calcium: 25% 
  • Magnesium: 22% 
  • Potassium: 26% 
  • Iron: 19% 
  • Vitamin A: 17% 
  • Vitamin C: 21 
  • Riboflavin B2: 42% 
  • Vitamin B6: 50% 
  • Folic Acid B9: 20% 
  • Vitamin B12: 75% 
  • Vitamin D: 37% 

This Percent Daily Value is based on a 2,000-calorie diet and contains the ingredients with unsweetened soy milk and the optional ingredient of coconut shreds. 

NUTRITION:

HIGH ENERGY- SPIRULINA BOWL 

  • Calories: 402 Kcal
  • Fat: 35% – 24g
  • Carbs : 18% – 48g
  • Fibre: 18% – 5g
  • Protein: 14% 7g

  • Calcium: 9% 
  • Magnesium: 30% 
  • Potassium: 28% 
  • Iron: 37% 
  • Vitamin A: 8% 
  • Vitamin C: 22% 
  • Riboflavin B2: 24% 
  • Vitamin B6: 52% 
  • Folic Acid B9: 28% 
  • Vitamin B12: 15% 
  • Vitamin D: 7% 

This Percent Daily Value is based on a 2,000-calorie diet and contains the ingredients of the canned coconut smoothie of whisk.com. 


Did you know? 

Spirulina was one of the most nutrition-dense foods that exist. It’s been around for 2.5 billion years and was used as plant-based protein as food by the Aztecs. 

No surprise, that it’s still a superfood. It’s not just mesmerising to look at. 


Recipe Ingredients 


All smoothie ingredients on the table on plates or golden measurement cups, with little overlay text of what they are: Blue spirulina, bananas and milk in liquid form and ice cubes

Must Ingredients 

Low-Calorie Spirulina Smoothie Bowl: 

  • 2 ½ cups of frozen bananas 
  • 1 cup unsweetened milk (splash and ice cubes of soy milk or any milk) 
  • 1 Tbsp blue spirulina 

High energy Spirulina Smoothie Bowl 

  • 2 ½ cups of frozen bananas 
  • 1 cup canned coconut milk (splash and frozen in ice cubes) 
  • 1 Tbsp blue spirulina 

Optional Ingredients 

Low-Calorie Spirulina Smoothie Bowl: 

  • 2 tbsp coconut shreds (to taste and detoxification )
  • 1 tsp honey (to taste)
  • 1 handful of spinach (will change to colour though)
  • 0.5 cups of frozen cucumber (for benefits and thickness)

You can add the coconut shreds, to increase make the smoothie more filling for example.  

Plus, it increases the total fat, calories and fibre content.  

In addition, fat also helps to detox and cleanse the body (so do spirulina and fruit smoothies).  

SWAP INGREDIENTS: 

Can I replace unsweetened soy milk? 

Yes, it’s totally fine for the Low-Calorie Spirulina Smoothie Bowl to use any preferred milk of your choice. I always recommend choosing unsweetened plant-based milk or lower-fat dairy milk (recommended by the NHS for adults) to reduce calories amount, and out of health reasons. 

Can I replace blue spirulina with green spirulina? 

Of course. Blue and green spirulina have both superfoods, and it’s always good to not stick to just one superfood. The bigger variety of foods and also superfoods your diet plant, the more benefits you’ll get out of it. 

Can I replace bananas?

If you hate bananas, you can use other frozen fruits, such as mangos, pineapples, peaches, and even vegetables to make the smoothie healthy and thick, such as frozen cauliflowers.

You could even add greek yoghurt to the fruits, to add some protein and to give it a nice creamy base.


DID YOU KNOW? 

Blue spirulina has less to nearly no heavy metals compared to green spirulina. It depends on the quality of the powder. 


DIETARY ADJUSTMENTS 

Is this smoothie vegan? 

Yes, both versions of the Tropical blue spirulina Smoothie bowl are vegan

Just ensure to use vegan-friendly plant-based milk. 

Is this smoothie gluten-free? 

Theoretically, the 2 ways of preparing the smoothie bowls are also gluten-free. 

Like spirulina powder is gluten-free. 

So are the plant-based milk products and the bananas are also gluten-free. 

 BUT the shredded cocoanuts, which just could be cross-contaminated with gluten! 

That’s why you should either find a package, that says that they are 100% gluten-free, or skip them. 

P.S.

Unfortunately, I started to develop over the last weeks a gluten sensitivity, and can’t eat regular dairy Greek yoghurt (cry my eyes out!), but I am fine with coconut shreds etc). 

Is this smoothie a dairy-free smoothie? 

Coconut milk, bananas and also almond or soy milk are dairy-free. 

Is this smoothie a meal-replacement smoothie?  

The Tropical High-Energy Spirulina Smoothie Bowl, which contains canned coconut milk (402Kcal) can be definitely a meal replacement smoothie. 

Why? 

Because it contains a good number of calories, meaning it provides, energy. 

It also is high in fats, fibre and protein. Ideal conditions to be a filling also a nutrition-dense meal. It’s filled with plenty of vitamins, minerals and nutrients. 

How to make the Low-calorie Smoothie (with almond or Soy milk) a meal replacement smoothie? 

Well, if you rather prefer the low-calorie version, and don’t like canned coconut milk, then you can still adjust this version to be a filling meal replacement smoothie. 

A before and after picture, which is vertical split into 2: On the left you can see the banana-spirulina smoothie in the blender but only the ingredients milk as ice cubes and frozen banana pieces. On the right you can see the blended spirulina smoothie in bright blue and thick
PROTEIN, FATS, FIBRE 

I would suggest you could increase even further the amounts of protein, fats or fibre.  

  • Protein powder  
Toppings or blended into the smoothie 
  • Peanut butter, almond butter, cashew butter 
  • Roasted nuts 
  • Roasted seeds 
  • Hemp hearts 
  • Oats/ Granola 

Because they make any meal more filling, which avoids you to crash later during the day and keeps you from making snacks. 

PROPORTION SIZE 

Or you just simply eat a bigger portion.  

Keep in mind, that you haven’t added any toppings yet. Once you add some toppings, like some of the suggested ones above, then this increases already the calories, and fibre and will be properly already enough to keep you full. 

TIP: 

Check out my guide, on how to add proteins, which gives you lots of ways how to add proteins, and also gives your ideas for some toppings.  

63 INSANE Ways – HOW TO add PROTEIN (to your Smoothie) 

63 ways how to add protein- all ingredients listed

63 INSANE Ways – HOW TO add PROTEIN (to your Smoothie) 


Recipe


Thick Blue Spirulina blend, inside a vitamix blender: the view is from the top. Next to the blender is a measurement spoon with royal blue spirulina powder

Recipes for the thick -Tropical Spirulina Smoothie Bowl – (Low Calorie + High Energy)

The WEIGHT LOSS SMOOTHIE BOWL (279 Kcal with coconut shreds/ 229 Kcal without coconut shreds) has
3 main ingredients, plus 1 optional one:
1. Unsweetened plant-based milk (like soy, or almond),
2. Frozen bananas3. Blue Spirulina and
(optional) coconut shreds.
And the HIGH ENERGY SMOOTHIE BOWL, contains canned coconut milk, and no coconut shreds (402Kcal).
Total Time 3 mins
Course Breakfast, lunch, Main Course, meal replacement, smoothie, work-out smoothie
Cuisine American
Servings 2 people
Calories 279 kcal

Equipment

  • 1 Blender 1 Blender (ideally high-speed: or use more liquid, chop the fruits/veggies very small, and avoid ice cubes)

Ingredients
  

  • 1 cup unsweetened milk (splash and for the WEIGHT LOSS BOWL: ice cubes of soy milk or any milk or HIGH ENERGY BOWL: canned coconut )
  • cups frozen bananas 
  • 1 Tbsp blue spirulina
  • 2 Tbsp coconut shreds (optional)  (optional for WEIGHT LOSS BOWL only)

Instructions
 

  • Add a splash of milk to the blender (you can add always more later on).
  • To ensure the spirulina is fully blended, you should add it now. (However, only for the visual "show" effect, I added the spirulina in the end, as the last step, as you can see in the video).
  • Then, drop the frozen bananas into the blender.
  • For the WEIGHT LOSS smoothie bowl: It's time to drop in now the coconut shreds if you like the tropical vibe, and additional fibre, and fats (fats help to a detox).
  • If you have added the spirulina at step 2, you could blend now in between, to make sure all ingredients are fully blended, before adding the milk ice cubes.
  • Finally, toss the frozen iced milk cubes into the blender.
  • Blend the mixture on a slow setting, and work your way up to a medium setting. Use your tamper (or spatula or wooden spoon)to scrape down bits from the sides. Enjoy immediately ????

Making the perfect smoothie- checklist 


Step by step overview of blender images from how the spirulina is being added to the blender, and how its being mixed.
 you can see the blended spirulina smoothie in bright blue and thick, with an arrow pointing to the smoothie

Comments & Feedback


I hope that you enjoyed this Spirulina Recipe?
Let me know what you think and which version you preferred 🙂

Please don’t forget to rate this recipe that would be important to get some feedback, please 🙂

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