My first trip to Tropical Smoothie Cafe (TSC) was a few years ago while I was in Florida for a swim meet trip with my kids. Surrounded by fast food joints, yet desperate to find some healthier options, we stumbled upon this smoothie shop that also offered breakfast items, salads, wraps, and flatbreads. We were so impressed by this initial visit that we ended up eating there the rest of the weekend. In the few short years since that time, I’ve seen Tropical Smoothie Cafe locations pop up all over the country, and while the menu has since expanded, it’ll always be a personal favorite of mine. Here’s everything worth ordering during your next visit.

What is Tropical Smoothie Cafe?

What started off as a small smoothie shop has become a nationwide chain with nearly 1,800 locations in 45 states, plus plans to continue growing. The relatively simple menu offers smoothies, smoothie bowls, salads, sandwiches, and sandwich-adjacent items like wraps, flatbreads, and quesadillas. They also have a small kids’ menu and "sides," like fresh fruit, roasted sweet potatoes, and baked chips.

Is Tropical Smoothie Cafe healthy?

While there is no concrete definition of "healthy" when it comes to ordering, a good rule of thumb is to look for nourishing foods that offer good quality calories, while keeping the saturated fat, sodium, and added sugar low. When looking broadly at the Tropical Smoothie Cafe menu, fruits and veggies are plentiful as are lean proteins and vegetarian options. While the menu diversity might not rise to the level of a CAVA or Sweetgreen, there are plenty of options to choose from. The full nutrition information for all TSC menu items is easily accessible on their website and mobile app, too.

What should you order at Tropical Smoothie Cafe?

Planning on stopping by your local Tropical Smoothie Cafe? Here are some of the best menu items for nutritious meals and snacks.

Island Green Smoothie

This smoothie consists of a frosty blend of mango, banana, pineapple, kale, and spinach that is sweetened with turbinado sugar. You can even customize your order with "half sugar" and add a scoop of whey protein powder for just $1.00! With these tweaks, the smoothie comes in at 410 calories, 20 grams of protein, and a truly impressive 6 grams of fiber.

Mixed Berry Greek Yogurt Bowl

Yogurt and oat bowls make for a great on-the-go breakfast or a nourishing, high-protein snack after a workout. This bowl features Greek yogurt, fresh berries, crunch (and fiber) from almonds, granola and chia seeds, and is finished with a drizzle of honey. A full bowl contains 560 calories, 7 grams of fiber, and 25 grams of protein.

Turkey Bacon Honey Dijon Toasted Snack Rolls

If you're looking for something simple and savory, try one of the new TSC toasted snack rolls. A flour tortilla is rolled up with turkey, bacon, cheddar cheese, and a light spread of honey Dijon sauce that’s toasted until slightly crisp. This snack roll contains a reasonable 460 calories and 23 grams of protein; it does contain 1,280 milligrams of sodium, but this can be reduced by omitting the bacon or the cheese.

Supergreen Caesar Chicken Wrap

This is one of my personal favorites when I’m in need of a quick lunch or dinner. To make it, a mix of spinach and romaine lettuce is combined with grilled chicken, tomatoes, Parmesan cheese, and Caesar dressing (I usually ask for 50% of the dressing). This wrap contains 750 calories and 43 g protein — you can also skip the wrap and order the salad in a bowl for 560 calories.

Dragon Fruit Bowl

Take it from me — this is a must try! Blended dragon fruit is topped with fresh fruit, coconut, granola, chia, and honey for 460 calories and 7 grams of fiber. Go ahead and pair it with the All-American Breakfast Wrap for a dose of protein.

Chia Banana Boost Smoothie

This jam-packed smoothie is all you need for a quick and easy breakfast. Bananas are blended with chia seeds, almonds, oats, coconut, peanut butter, and dates for natural sweetness (no added sweetener is needed), plus it has a whopping 11 grams of hunger-fighting fiber.

Buffalo Chicken Wrap or Salad Bowl

Your local Tropical Smoothie Cafe may have this item listed as a wrap on the menu, but I prefer eating it as a salad. For less than 500 calories, you’ll get a bowl filled with grilled chicken, greens, tomato, a sprinkle of mozzarella, and topped with buffalo and light ranch; add a side of sweet potatoes for only 140 calories.

Related Content:

The Best Drinks to Grab on Your Next Starbucks Run, According to a Dietitian

Here's What Nutritionists Order at the Mall Food Court

What Dietitians Actually Cook for Healthy Weeknight Dinners