11 Healthiest Meals You Can Order At Tropical Smoothie

Healthiest Meal

Tropical Smoothie Cafe has been around for more than 20 years serving salads, smoothies, and other healthy meals.

Since people are becoming more conscious of what they eat, many would like to know the healthiest meal they can have at Tropical Smoothie. That being the case, I have created a list below that includes some menu items from the cafe having the most nutritional value.

What is the healthiest meal at Tropical Smoothie? Detox Island Green Smoothie is probably the healthiest on Tropical Smoothie Cafe’s menu, with only 180 calories per serving. Chicken Pesto Flatbread is another option, along with Thai Chicken Wrap, Hummus Veggie Wrap, and many more.

Check out the list of Tropical Smoothie Cafe’s healthiest meals. Learn their nutritional values to plan your next healthy meal.

Healthiest Meals You Can Order At Tropical Smoothie

Chicken Pesto Flatbread

Flatbreads are said to be a healthier option than a pizza. On the other hand, they look more similar to toasted sandwiches, and their ingredients are almost the same.

The Chicken Pesto Flatbread features bread as its main ingredient, containing high calories and carbohydrates.

But compared to the rest of the flatbread options at Tropical Smoothie, the Chicken Pesto Flatbread is the healthiest.

This meal has the lowest cholesterol, fat, and sodium among other flatbreads on the menu. Each serving contains 430 calories, 5 grams of saturated fat, 16 grams of fat, 28 grams of protein, and 43 grams of carbohydrates.

To reduce sodium, saturated fat, and cholesterol intake, switch chicken to a plant-based alternative, Beyond Meat chicken-free strips.

Thai Chicken Wrap

Wraps are an excellent way to get more vegetables into your diet while enjoying the convenience of an on-the-go meal.

Various wraps are selected from Tropical Smoothie Cafe, ranging in calories from 500 to 740. Thai Chicken Wrap is the healthiest wrap you can order as it has the lowest calorie count, followed by the Buffalo Chicken Wrap.

It has the lowest sodium and fat content compared to other Tropical Smoothie menus.

One order of Thai Chicken Wrap contains 500 calories, 3 grams of saturated fat, 15 grams of fat, 30 grams of protein, and 62 grams of carbohydrates. To increase the nutritional benefit of this wrap, ask for extra vegetables.

Hummus Veggie Wrap

Another wrap that you can eat without guilt at Tropical Smoothie is the Hummus Veggie Wrap.

This mouth-watering food comprises pepper jack, hummus, black beans, Southwestern rice with corn, romaine and salsa, asparagus, and onions wrapped in a toasted garlic herb tortilla. To make it healthier, have it with light sauce, no cheese, and no chips.


There are only a few quesadillas on the menu at Tropical Smoothie. So, this is a short area with limited options.

Today, Tropical Smoothie has five quesadillas: Jerk Chicken Quesadilla, BLT Quesadilla, BBQ Shrimp Quesadilla, Santa Fe Chicken Quesadilla, Three Cheese Chicken Quesadilla, and the Three Cheese Quesadilla.

The most nutritious option you can get is the Three Cheese Chicken Quesadilla, as it has the least calorie and sodium content.

While this quesadilla variant has the same calorie content as the Three Cheese Quesadilla, it offers more protein. One serving of Three Cheese Chicken Quesadilla contains 550 calories, 14 grams of saturated fat, 27 grams of fat, 33 grams of protein, and 41 grams of carbohydrates.

Half Turkey Apple Dijon Sandwich

Tropical Smoothie Cafe has seven distinct sandwiches on its menu. Four sandwiches can be cut in half to cut back on calories, fat, and carbohydrates.

The healthiest sandwich you can order is the Half Turkey Apple Dijon Sandwich with bacon, turkey, apple slaw, and kale on 9-grain bread. This food item contains 16 grams of fat, 320 calories, 5 grams of saturated fat, 22 grams of protein, and 26 grams of carbohydrates.

Thai Chicken Bowl

Adding fiber and other nutrients to your diet is now more accessible by ordering from this section of Tropical Smoothie Cafe’s menu. Choose a bowl served on top of lettuce to maximize volume and satisfy fiber while reducing carbs.

The Thai Chicken Bowl is the healthiest among other menu options under this category because it is almost similar to a salad. It comprises vegetables, chicken, seeds, herbs, sauce, and lettuce.

One order of this healthy meal contains 26 grams of protein, 380 calories, 1.5 grams of saturated fat, 13 grams of fat, and 40 grams of carbohydrates.

All-American Breakfast Wrap

If you want a healthy meal from Tropical Smoothie Cafe, you can eat on the go; smoothies are not the only thing you can get.

Try the All American Breakfast Wrap that contains ham, eggs, bacon, mozzarella, and cheddar cheese wrapped in a tortilla. Since it has several animal products, this wrap includes high cholesterol levels. So, it is not a good idea to eat it every breakfast.

A serving of Tropical Smoothie Cafe’s All American Breakfast Wrap contains 20 grams of fat, 430 calories, 9 grams of saturated fat, 22 grams of protein, and 37 grams of carbohydrates.

Fresh Fruit

Tropical Smoothie Cafe offers a modest selection of sides to complement your main course. Kale and apple slaw and chips are the most common, but the healthiest is obvious – fresh fruit.

The options you can have include oranges, apples, and bananas. An orange has the fewest calories, sugar, and carbohydrates, and one orange only yields 15 grams of carbs, 60 calories, and 1 gram of protein.

Fish Tacos

Tropical Smoothie Cafe also has a limited-time offer item on their menu – the Fish Tacos. It contains tender, flaky tilapia topped with crisp romaine, cilantro-lime spread, and Caribbean salsa wrapped in a toasted 6-inch flour tortilla.

To get the healthiest version of this meal, ask for grilled fish instead of fried, and you can also order it without chips.

Unsweetened Iced Tea

Like other quick-service eateries, Tropical Smoothie Cafe offers a range of fountain and bottled drinks. Their Unsweetened Iced Tea is calorie-free, low in carbohydrates, sugar-free, and fat-free. If water isn’t appealing, go for one of the unsweetened iced teas instead of carbonated cola.

Detox Island Green Smoothie

The variety of Tropical Smoothie Cafe’s smoothies has gone far from their days on Florida beaches. There are now over two dozen superfoods and classic smoothies to choose from.

The ingredients of smoothies vary, but many include vegetables, fruits, nuts, nut butter, seeds, non-fat yogurts, fruit juices, and vitamins.

The Detox Island Green smoothie of Tropical Smoothie Cafe has the lowest calorie content and is a fan favorite.

It comes with kale, spinach, mango, banana, pineapple, and ginger, and each serving of this healthy drink contains 180 calories, 43 carbs, 35 milligrams of sodium, and 4 grams of protein is fat-free.

Aside from that, it is packed with fiber and contains lower amounts of sugar than the rest of the Tropical Smoothie Cafe smoothie menu.

Diet-Specific Options You Can Have At Tropical Smoothie Cafe

Vegetarian And Vegan

Since its partnership with Beyond Meat, Tropical Smoothie Cafe has been recognized for its vegan and vegetarian-friendly cuisine selections.

Substitute Beyond Meat for chicken in any dish that calls for it. Also, most of their smoothies can be transformed into vegan by eliminating whey protein and yogurt.

The following are some examples of Tropical Smoothie Cafe’s plant-based menu items:

  • Smoothies
  • Fresh fruit
  • All chicken menu made with Beyond Meat chicken-free strips
  • Kale & Apple Slaw


Several menu items are labeled gluten-free without any changes necessary. These are some of them:

  • Many smoothies
  • Hummus Veggie Bowl
  • Kale & Apple Slaw
  • Fresh fruit
  • Brewed tea


Fruit consumption is discouraged on the low-FODMAP diet. The only FODMAP-friendly items you can choose from at Tropical Smoothie Cafe are fruit-based foods like smoothies.

  • Orange
  • Blueberry Bliss Smoothie
  • Banana
  • Paradise Point Smoothie
  • Jetty Punch Smoothie

You can also meet a low-FODMAP diet when you ask for a bowl without avocado and pickled onions, such as the Baja Chicken Bowl.


If you have diabetes, cutting back on sugar, carbs, and sodium is essential. Among the food items, you can order with some modifications are the following:

  • Avocolada Smoothie
  • Thai Chicken Bowl
  • Chia Banana Boost Smoothie
  • Hummus Veggie Bowl
  • Hummus Veggie Wrap


You can choose from the following low-carb menu of Tropical Smoothie Cafe, depending on your preference:

  • Kale & Apple Slaw
  • Buffalo Chicken Bowl
  • Supergreen Caesar Chicken Bowl
  • Brewed unsweetened tea


Low-sodium alternatives might be hard to come by at Tropical Smoothie Cafe, a quick-service restaurant with many processed food.

Even the healthiest alternatives have a lot of salt in them. So, if you’re concerned about salt, check out the following sides and smoothies:

  • Fresh fruit
  • Strawberry Limeade Smoothie
  • Kale & Apple Slaw
  • Paradise Point Smoothie
  • Pomegranate Plunge Smoothie


A smoothie is a healthy, low-fat alternative. Since many menu items include animal products, they are inherently rich in total and saturated fat.

To lessen the fat content of your favorite meal, substitute Beyond Meat wherever possible. The following are a few low-fat alternatives:

  • Sunshine Smoothie
  • Caribbean Jerk Chicken Bowl
  • Island Green Smoothie
  • Half Turkey Bacon Ranch Sandwich
  • Kiwi Quencher Smoothie


To conclude, Tropical Smoothie Cafe is a fast-food restaurant that many people love to go to. They offer a wide section of vegetable and fruit smoothies that can be added with optional supplements ideal for boosting their health.

Their menu is customizable, and most items fit people with special diets, dietary restrictions, and food allergies. Their healthiest meals are delicious and could work into many different lifestyles.

While Tropical Smoothie Cafe is a good place for health-conscious customers, many seemingly healthy menu items contain high amounts of calories, cholesterol, saturated fat, and sodium.

Knowing this, it is still important to watch how much food and frequently you order from this cafe.

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