Pineapple Recovery Smoothie



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This pineapple recovery smoothie is the perfect post-workout drink because it’s packed with nutrients known to help decrease inflammation and speed up muscle recovery.

I love green smoothies! They’re such a great way to provide your body with a large dose of leafy greens. Plus, blending helps to break down the nutrients included so all those vitamins, minerals and enzymes are easily digested and absorbed by your body.

And I actually prefer green smoothies to green juice just because with smoothies you’re still getting all the fiber, which is pretty much nonexistent with juice.

A drinking glass filled with recovery smoothie, topped with lemon and apple wedges. A metal straw sticks out of the top.

Why You’ll Love This Smoothie

  • It’s made with just six ingredients!
  • It’a awesome for refueling after a workout, but it’s also great for when you’re sick or healing from an injury.
  • It comes together in no time at all… just add everything to a blender and blend away!
Ingredients measured out to make a Pineapple Recovery Smoothie: frozen pineapple, kale, apple, water/coconut water, ginger, lemon juice and chia seeds.

Ingredients Needed

  • pineapple – pineapple is rich with the enzyme bromelain, which aids in the digestion of protein and can help curb inflammation. It’s also packed with vitamin C, an important antioxidant for tissue growth and healing.
  • apple – a red or green apple will work in this smoothie. Apples are loaded with vitamin C and nutrients.
  • lemon – lemon juice helps to boost your immunity and flush toxins. It’s also packed with vitamin C. Just make sure you’re using fresh lemon juice, not the bottled stuff.
  • kale – the perfect leafy green powerhouse. It’s really high in vitamins and minerals like vitamin A, C and K as well as potassium. It’s also a good plant-based source of calcium and is loaded with antioxidants.
  • ginger – one of my favorite flavors and it has a ton of health benefits. It helps with digestion and is anti-inflammatory, among many other amazing benefits.
  • water – I typically use plain water for my smoothies, but coconut water is also a great option for hydration. Plus, it’s packed with electrolytes!
  • chia seeds – chia seeds are optional, but they are a great source of fiber and healthy fats.
Side by side photos of a blender with the ingredients to make a green smoothie, before and after being blended.

How to Make

Blend all ingredients in a high-powered blender. Blend until smooth, adding additional water until the smoothie is the texture and consistency you enjoy.

An over head view of a drinking glass containing recovery smoothie.


I love the combination of flavors I’ve shared for this smoothie, but if you want to switch it up, here are some ideas:

  • Swap the kale for spinach – spinach is another great leafy green option for smoothies. It has a super mild flavor so you won’t be able to taste the greens.
  • Chia seeds – you could also use flax or hemp seeds in this smoothie!
  • Add some protein – If you feel like your workout is intense enough to warrant the need for protein replenishment, you can certainly add a scoop of protein powder, collagen powder or Greek yogurt to the smoothie. For the Greek yogurt I’d start with 1/4 cup and add more if desired. The more you add, the tangier it will be.
A drinking glass with recovery smoothie topped with lemon and apple wedges.

More Smoothie Recipes to Try

Be sure to check out my guides for how to make a smoothie and all the smoothie recipes here on EBF!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

4.63 from 16 votes

Pineapple Recovery Smoothie

This pineapple recovery smoothie is the perfect post-workout drink because it's packed with nutrients known to help decrease inflammation and speed up muscle recovery.
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1


  • ½ green or red apple, cored and chopped
  • 1 cup frozen pineapple
  • ¾ cup water or coconut water
  • 1 cup chopped kale
  • 1-2 teaspoons fresh lemon juice
  • 1 inch knob fresh ginger
  • 1 teaspoon chia seeds, optional


  • Add all ingredients to a high-powered blender.
    Apple, pineapple, coconut water, kale, lemon juice, fresh ginger and chia seeds in a blender.
  • Blend until smooth, adding additional water until the smoothie is the texture and consistency you enjoy.
    Recovery smoothie in a blender.


Serving: 1smoothie | Calories: 264kcal | Carbohydrates: 43g | Protein: 4g | Fat: 11g | Fiber: 9g | Sugar: 28g

Nutrition information is automatically calculated, so should only be used as an approximation.


Additional Info

Course: Smoothie
Cuisine: American
Keyword: pineapple smoothie
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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Recipe Rating


  1. 5 stars
    Very tasty. Nice to mix it up from the “dairy” based smoothies I’ve been making. Ginger gives it a nice kick. It’s also really nice to have the fiber and not all the waste from juicing. After comparing the look of my smoothie to the recipe pictures, It’s clear my blender is not high powered. Time to go blender shopping!

    1. I highly recommend this Vitamix! Glad you are enjoying this smoothie, Alli. Thank you for your review + star rating, I so appreciate it!

  2. 5 stars
    I tried this smoothie after a run and it was so refreshing! The pineapple makes this such a sweet smoothie, and the health benefits after a workout are tremendous!! Might be my new favorite post workout smoothie!!

  3. 5 stars
    This tropical green smoothie is so delicious and refreshing! This recipe has definitely become a go to for me.

  4. 5 stars
    This is one of my favorites because I like that it is light and crisp and does not have a heavy feeling. I was out of apples today so I used a banana instead and it was really good too.

    1. Woo!! So pumped you’ve been enjoying this smoothie, Joy! Glad the banana worked for you in replace of the apple. Thanks so much for the review!!

  5. 5 stars
    The title of this is spot on “recovery”. I need it.
    Tropical taste w the pineapple. I added Truvani greens + protein and fresh organic baby’s spinach. So good

    1. Yay! I’m so glad you enjoyed this smoothie, Teresa! Thanks so much for making it and coming back to leave a review. I really appreciate it!

  6. 5 stars
    After a week of intense workouts, I wanted something that would help my body recover, and this was GREAT – refreshing with so many added benefits. The recipe itself is great, but sadly, my blender isn’t high powered enough to really make sure the texture is consistent.I used spinach instead of kale and added some flax seed for added protein!

  7. 5 stars
    Super yummy. I love this this smoothie. I used spinach instead of kale because that is what I had, but super refreshing.

    1. So glad you enjoyed this smoothie, Joy. Thanks for tying it and for the review. I so appreciate it!

  8. 4 stars
    Made this smoothie for an easy meal replacement and to help ease getting back into a steady diet. It was very good I would recommend using a small amount of ginger a lot goes a long way!

  9. Looks delicious, Brittany! I really like green smoothies (usually I make them of spinach). I have never tried chia seeds, but I have them on my list to try. So far I like goji seeds as additional ingredient 🙂

  10. Looks and sounds tasty! I did a half marathon this weekend, so a recovery smoothie sounds amazing!

    1. Whoa! Congrats Katie, that’s so awesome!! And yes, you definitely need this smoothie to help your muscles recover.

  11. This is absolutely the smoothie I need after my Saturday long run! I love that it helps with muscle inflammation and the ginger is perfect because my stomach usually takes a little while to settle after all the miles.

    1. Oh yes, this smoothie would be awesome after a long run! Let me know if you try it, Danae.

  12. Oh my gosh, I wish I’d been at that smoothie workshop! Sounds fun! This looks delicious.

  13. I’ve not had pineapple in a smoothie before but I’m sure it’s delicious. Great recipe.