This thick & creamy healthy smoothie recipe is bursting with tropical flavors thanks to papaya, pineapple, banana, and fresh ginger. Pineapple and papaya smoothie features healthy ingredients like chia seeds, flax, and frozen zucchini to add nutrition benefits (dietary fiber, healthy fats, plant-based protein, and more)! Just put all your ingredients into a blender, blend, and pour!

Pineapple papaya smoothie on a wooden and marble coaster with ingredients surrounding the cup

Smoothies are such a refreshing breakfast or snack, especially when the temperature starts to warm up! As a Registered Dietitian, I love blending up healthy smoothie recipes when the craving hits, like my pineapple matcha smoothie, pear banana smoothie, acai smoothie, or strawberry banana kiwi smoothie.

This papaya smoothie with pineapple was inspired by my recent trip to Thailand. We ate fresh, delicious papaya every day at breakfast, and it reminded me how much I love the fruit!

To make this smoothie, you’ll blend together frozen papaya, frozen pineapple, and frozen banana, in addition to fresh ginger, chia seeds, flax seeds, and soy milk. This recipe also includes frozen zucchini, because making smoothies with vegetables increases their nutrition profile significantly. I promise, you can’t taste the zucchini!

Step-by-step video

Ingredients in pineapple papaya smoothie

Here is everything you need to make this smoothie:

  • Frozen pineapple chunks
  • Frozen papaya
  • Frozen banana
  • Frozen zucchini
  • Chia seeds
  • Flax meal or flax seeds
  • Unsweetened soy milk (or milk of choice)
  • Fresh ginger

This recipe is plant-based, vegan, gluten free, dairy free, and nut free. It makes 2 snack size smoothies or 1 meal size smoothie.

Kitchen tools needed

To make this smoothie recipe, you will need a blender. Measuring cups and spoons are also helpful for this recipe.

pineapple papaya smoothie ingredients measured out in small bowls on a light grey backdrop

Step-by-step instructions

  1. Add ingredients to your blender.
  2. Blend on high for 1-2 minutes until smooth, creamy, and no lumps remain.
  3. Start with 1 cup of liquid, then add a little bit more at a time if needed to help the smoothie blend.

Smoothie tips: how to make a smoothie thicker

  • Add liquid ingredients to the blender first, followed by soft ingredients and finally hard frozen ingredients. This helps the smoothie blend efficiently.
  • Use as little liquid as possible. Start with about 1 cup (or less), and add more only as needed.
  • Use only frozen fruit and vegetables if you want to make a thick and creamy smoothie. This also eliminates the need for ice, which can water down the flavors in your smoothie.
  • Add thickening ingredients, such as nut butter, chia seeds, flax meal, Greek yogurt, or avocado.
papaya pineapple smoothie ingredients in a blender before being blended
Add smoothie ingredients to your blender
Blended smoothie in a blender pitcher
Blend the smoothie until smooth and creamy

How to tell when papaya is ripe

Papaya is ripe when the skin has changed from darker green to lighter yellow with some green. You will be able to easily press your thumb into the flesh of a ripe papaya, whereas unripe papayas are still firm.

How to cut papaya

  • When papaya is ripe to cut, start by slicing it in half the long way.
  • Use a spoon to scoop out the seeds. Discard the seeds or save them to eat (they are safe to eat in small amounts).
  • Flip the papaya cut side down onto your cutting board and use a small knife to peel off the skin. You can also use a vegetable peeler to peel off the skin!
  • Cut the peeled papaya into slices or chunks.

Can you make smoothies ahead of time?

I don’t recommend preparing smoothies ahead of time and would drink this smoothie right after you prepare it. The taste and texture can change if you let a smoothie sit for too long after it has been prepared.

Pineapple papaya smoothie on a wooden and marble coaster with ingredients surrounding the cup

Papaya nutrition & health benefits

Papaya is a very nutritious fruit to include in your diet. One cup of papaya provides:

  • 2.8 grams of dietary fiber (10% of your daily needs)
  • 61.05 mcg folate (15% of your daily needs)
  • 100.5 mg Vitamin C (112% of your daily needs)
  • 3016.2 mcg lycopene – nearly as much as in a serving of tomatoes!

Lycopene is a potent antioxidant which helps fight free radical damage to the cells and combats inflammation.

Can you eat papaya seeds?

Yes, you can eat papaya seeds. In fact, they are highly nutritious. Papaya seeds are rich in heart-healthy monounsaturated fatty acids. These fats help protect against heart disease.

Papaya seeds are also rich in antioxidants, just like papaya fruit.

Unlike the fruit, papaya seeds are not sweet. They have a bitter, peppery flavor.

Chia seeds nutrition and health benefits

Chia seeds are a nutrition powerhouse. Just two tablespoons of chia seeds provides:

  • 5.5 grams of dietary fiber, primarily from soluble fiber (20% of your daily needs)
  • 3.7 grams of plant-based protein
  • 0.330 mg thiamin (28% of your daily needs)
  • 78.79 mg magnesium (20% of your daily needs)
  • 0.25 mg copper (28% of your daily needs)
  • 129.04 mg phosphorus (18% of your daily needs)
  • Small amounts of several other minerals, including calcium, zinc, selenium, potassium, and iron

A majority of the fat in chia seeds comes from omega-3 fatty acids. This type of fat is essential in our diet because our bodies cannot produce it. Omega-3 fatty acids have heart health benefits, as they can decrease inflammation and help lower cholesterol levels.

Flaxseed nutrition & health benefits

Flax seeds are incredibly nutrient-dense, filled with plant-based protein, fiber, and healthy fats. One tablespoon of ground flax seeds provides:

  • 2.6 grams of dietary fiber (9% of your daily needs)
  • 1.7 grams of protein
  • 0.155 mg thiamin (13% of your daily needs)
  • 0.12 mg copper (13% of your daily needs)

Flax seeds contain alpha-linolenic acid (ALA). ALA is a type of omega-3 fatty acid.

Additionally, flaxseeds are rich in plant compounds called lignans, which have antioxidant effects and can help fight certain types of cancer.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Pineapple papaya smoothie on a wooden and marble coaster with ingredients surrounding the cup

Creamy 2-Minute Pineapple Papaya Smoothie

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  • Author: Alex Aldeborgh
  • Prep Time: 2 minutes
  • Total Time: 2 minutes
  • Yield: 1 smoothie 1x
  • Category: smoothies
  • Method: blender
  • Cuisine: American
  • Diet: Vegan
Save Recipe

Description

This thick & creamy healthy smoothie recipe is bursting with tropical flavors thanks to papaya, pineapple, banana, and fresh ginger. Pineapple and papaya smoothie features healthy ingredients like chia seeds, flax, and frozen zucchini to add nutrition benefits (dietary fiber, healthy fats, plant-based protein, and more)! Just put all your ingredients into a blender, blend, and pour!


Ingredients

Scale
  • 12 cups unsweetened soy milk, or milk of choice
  • 2 tsp chia seeds
  • 2 tsp flax seeds or ground flax
  • 1/2 inch knob of fresh ginger root
  • 1 cup frozen pineapple
  • 1 cup frozen papaya
  • 1/2 of a frozen banana
  • 2/3 cup frozen zucchini


Instructions

  1. Add ingredients to a blender in the order listed, starting with soy milk and ending with the frozen items.
    papaya pineapple smoothie ingredients in a blender before being blended
  2. Blend on high for 1-2 minutes until smooth and creamy.
    Blended smoothie in a blender pitcher
  3. Add more milk a little bit at a time as needed if the smoothie is too thick and you have trouble blending.

Notes

How to cut papaya

  • When papaya is ripe to cut, start by slicing it in half the long way.

  • Use a spoon to scoop out the seeds. Discard the seeds or save them to eat (they are safe to eat in small amounts).

  • Flip the papaya cut side down onto your cutting board and use a small knife to peel off the skin. You can also use a vegetable peeler to peel off the skin!
  • Cut the peeled papaya into slices or chunks.

Can you make smoothies ahead of time?

I don’t recommend preparing smoothies ahead of time and would drink this smoothie right after you prepare it. The taste and texture can change if you let a smoothie sit for too long after it has been prepared.