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Hi, I’m Alyssa! AKA, The PCOS Nutritionist Alyssa!

I’m a Registered Dietitian dedicated to helping you eliminate your PCOS symptoms with sustainable and realistic nutrition changes.

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Triple Berry Oat Tropical Smoothie (Copycat Recipe)

This nutrient-packed smoothie is a delicious take on the popular Triple Berry Oat smoothie at Tropical Smoothie. It’s creamy and sweet, but not overly sweet…and it’s hormone friendly, so a great option when you have PCOS!

Honestly, it’s the perfect option for breakfast or when you need a quick afternoon snack. 

Triple berry oat tropical smoothie in a glass on a wooden cutting board with decorative berries and oats scattered on the countertop

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Why You’ll Love This Tropical Smoothie Dupe

This triple berry smoothie is not only super easy to make, but it will save you time and money by making it at home…and it seriously only takes 5 minutes to make!

This smoothie is also packed with fiber, protein, and healthy fats to keep you feeling full and satisfied for hours. Combining these macronutrients together is the best way to achieve balanced blood sugar levels and ultimately balance your hormones as well. 

With 15g of fiber, this smoothie meets about half of your daily fiber needs. Fiber is vital for blood sugar balance but it also helps to promote good gut health and reduces your risk for type 2 diabetes and heart disease. It’s also helpful for reducing cholesterol levels.

And while oats aren’t a typical ingredient we tend to think about when it comes to smoothies, the oats add some thickness to this smoothie making it the perfect consistency. 

This smoothie makes for a great breakfast, or you could even cut the recipe in half for the perfect snack!

Ingredients You’ll Need

photo of the ingredients needed to make this smoothie

Berries – a great source of fiber and antioxidants. Any combination of berries will do. I used frozen blueberries, raspberries, and strawberries but blackberries or even cranberries would also work well. 

Flaxseed – this affordable seed adds healthy fats including omega 3 fatty acids to help lower inflammation levels. I love this ground flaxseed option.

Rolled oats – oats add some prebiotic fiber to really help improve gut health and thicken up the smoothie for a great consistency

Protein powder – protein is the most satiating macronutrient so we don’t want to skip this one! Whey protein powder, plant based protein powder, or collagen peptides are a great way to boost the protein content of this smoothie

Monk fruit – this is a naturally occurring sweetener that is sweeter than sugar, however, it doesn’t affect blood sugar levels – a huge win for those of us with PCOS! If you’ve never tried monk fruit before, I highly recommend it. This is my favorite monk fruit sweetener by Lakanto.

Vanilla extract – vanilla extract adds to the flavor profile of this smoothie with its slightly sweet taste and aroma

Greek yogurt – Greek yogurt adds gut healthy probiotics and creaminess to the smoothie. It’s also a great source of quality protein as well to keep you feeling full. 

Almond milk – I love using almond milk in smoothies because it’s light but you can use any type of milk you enjoy

How to Make a Triple Berry Oat Tropical Smoothie

Just throw all of the ingredients into a blender and blend for about 30 seconds until it’s smooth. 

photo of all ingredients in the blender to the left before blending. on the right, the photo is looking down into the blender at the finished smoothie


  • No flaxseeds? Substitute hemp hearts or chia seeds.
  • If you’re dairy-free, substitute collagen peptides or a plant based protein powder for whey protein and substitute a plant-based yogurt for greek yogurt
  • Substitute stevia, honey, or another sweetener for monk fruit
  • Substitute orange juice or coconut milk for the almond milk for a more tropical tasting smoothie
  • No rolled oats? Substitute quick oats, millet, amaranth, brown rice, or simply omit them.
  • Use any combination of frozen berries that you enjoy
  • Add a handful of baby spinach for a boost of folate and fiber
  • Make a double batch and freeze into popsicle molds for a filling frozen treat


How Should I Store This? 

This smoothie is best enjoyed immediately, however, it can easily be prepped in advance and stored in an air-tight container in the refrigerator for up to 24 hours.

What is in the Triple Berry Oat Smoothie at Tropical Smoothie?

The triple berry oat smoothie from Tropical Smoothie is a blend of strawberries, blueberries, cranberries, whole grain oats, ground flaxseed, multivitamin, whey protein, and Splenda. 

My version made a couple swaps and substitutions, while still maintaining the amazing flavor you’re looking for! I skipped the multivitamin, substituted monk fruit for splenda, and added some Greek yogurt for more creaminess. 

Is the Triple Berry Oat Smoothie from Tropical Smoothie healthy?

This smoothie is one of the healthier smoothie options on their menu. It may actually be the healthiest smoothie at Tropical Smoothie since it includes a good balance of high fiber carbohydrates, protein and healthy fats.

The berries, oats, and flaxseed contribute heart healthy fiber and antioxidants while the greek yogurt delivers gut healthy probiotics.

How many calories are in a Triple Berry Oat Tropical Smoothie?

The original Tropical Smoothie recipe has 410 calories. My version of this smoothie has 493 calories because of the added healthy ingredients: Greek yogurt and monk fruit extract. 

More PCOS Friendly Recipes You’ll Love

Peanut Butter Banana Baked Oatmeal Cups

Berry Avocado Smoothie

triple berry oat smoothie in a glass on a cutting board with oats and berries spread around it.

Triple Berry Oat Tropical Smoothie

This creamy & fruity smoothie is the perfect breakfast or afternoon snack!
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Keyword: easy, quick
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Calories: 493kcal


  • 1 ½ cup frozen berries
  • 1 cup almond milk unsweetened
  • ¼ cup rolled oats
  • ¼ cup greek yogurt
  • 2 scoops protein powder
  • 2 tbsp flaxseed ground
  • 1 tbsp monkfruit sweetener
  • 1 tsp vanilla extract


  • Place all ingredients into a blender and blend for about 30 seconds until smooth.
  • Pour into a glass and enjoy!


Calories: 493kcal | Carbohydrates: 66g | Protein: 37g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 4g | Cholesterol: 50mg | Sodium: 395mg | Potassium: 523mg | Fiber: 15g | Sugar: 24g | Vitamin A: 185IU | Vitamin C: 6mg | Calcium: 529mg | Iron: 4mg

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