4 refreshing tropical desserts

Banana-flavored popsicles served on a white plate with banana slices and a whole banana in the background, placed on a rustic wooden surface.

Beat the heat this summer with these refreshing tropical desserts. Each recipe has less than 250 calories per serving and is chock-full of nutrients. Colorful fruits like pineapple, papaya, bananas, and mangoes are packed with vitamins and minerals. They also offer a boost of fiber and natural sweetness to any dish. One bite (or sip) and you’ll feel like you’re on vacation — without ever leaving your kitchen.

Banana-flavored popsicles served on a white plate with banana slices and a whole banana in the background, placed on a rustic wooden surface.
Chilled lime tarts
Prep Time 20 minutes
Cook Time 0 minutes
Servings 12 servings
Serving Size 1 tart

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Ingredients

  • Crust

  • Filling

Preparation

  1. Add oats, dates, almond butter, and salt to a food processor. Pulse until ingredients have combined, forming a sticky “dough.” 
  2. Press a small amount of the dough into the bottom of each muffin pan.
  3. In a blender, combine avocados, coconut oil, cashews, honey, and lime juice until a smooth consistency is achieved. 
  4. Spoon the mixture on top of each of the crusts in the muffin pan. 
  5. Place in the freezer for 1 hour or until the tarts stiffen. Enjoy!

Nutrition

(per serving)
  • 220 Calories
  • 15 g Total Fat
  • 5 g Saturated Fat
  • 65 mg Sodium
  • 0 mg Cholesterol
  • 20 g Total Carbs
  • 4 g Fiber
  • 10 g Sugars
  • 4 g Protein
  • 107 mg Potassium
Banana-flavored popsicles served on a white plate with banana slices and a whole banana in the background, placed on a rustic wooden surface.
Piña colada shaved ice
Prep Time 5 minutes
Cook Time 0 minutes
Servings 4 servings
Serving Size 1 bowl

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Ingredients

Preparation

  1. Add all ingredients to a blender and puree until the consistency is smooth. 
  2. Pour into a 9x9-inch baking pan and freeze overnight. 
  3. To serve, scrape the surface with an ice cream scooper (or melon baller) to create a slush. 
  4. Portion scoops into serving bowls. Top with fresh pineapple and enjoy!

Nutrition

(per serving)
  • 110 Calories
  • 5 g Total Fat
  • 4 g Saturated Fat
  • 10 mg Sodium
  • 0 mg Cholesterol
  • 18 g Total Carbs
  • 2 g Fiber
  • 13 g Sugars
  • 1 g Protein
  • 147 mg Potassium
Banana-flavored popsicles served on a white plate with banana slices and a whole banana in the background, placed on a rustic wooden surface.
Creamy banana popsicles
Prep Time 15 minutes
Cook Time 0 minutes
Servings 10 servings
Serving Size 1 popsicle

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Ingredients

Preparation

  1. Add all ingredients to a blender and puree until the consistency is smooth. 
  2. Pour the mixture into popsicle molds and freeze for 1 hour. 
  3. Add popsicle sticks to the mold and freeze for another 2 to 3 hours.

Nutrition

(per serving)
  • 100 Calories
  • 5 g Total Fat
  • 3.5 g Saturated Fat
  • 20 mg Sodium
  • 0 mg Cholesterol
  • 14 g Total Carbs
  • 2 g Fiber
  • 10 g Sugars
  • 2 g Protein
  • 166 mg Potassium
Banana-flavored popsicles served on a white plate with banana slices and a whole banana in the background, placed on a rustic wooden surface.
Tropical punch smoothie
Prep Time 5 minutes
Cook Time 0 minutes
Servings 2 servings
Serving Size 1 smoothie

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Ingredients

Preparation

  1. Add yogurt and milk to a blender and puree until the consistency is smooth. 
  2. Slowly add frozen fruit to blender, continuing to blend until all fruit has been added and a thick consistency is achieved. 
  3. Add more milk, ¼ cup at a time, if more liquid is needed. 
  4. Pour mixture into two glasses and add a straw. Enjoy!

Nutrition

(per serving)
  • 280 Calories
  • 2 g Total Fat
  • 1 g Saturated Fat
  • 95 mg Sodium
  • 10 mg Cholesterol
  • 52 g Total Carbs
  • 5 g Fiber
  • 36 g Sugars
  • 18 g Protein
  • 926 mg Potassium
In this article:
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