Mango Coconut Smoothie

Tanya Eisenwasser

Print Recipe

Fresh mango blended with coconut milk.

Prep 5 min

Cook 2 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1 cup fresh or frozen mango chunks
• 1/2 cup full-fat coconut milk (canned or carton)
• 1/4 cup water
• 1 tablespoon maple syrup (optional)
• Pinch of sea salt
• 1/2 cup ice (if using fresh mango)

Instructions

Blend

1. Add the mango chunks to a blender.
2. Pour in the coconut milk and water.
3. Add the maple syrup if using and a pinch of salt.
4. If using fresh mango, add the ice.
5. Blend on high until completely smooth, about 30-60 seconds.

Serve

Pour into a glass and serve immediately. Top with shredded coconut if you like.

Tips & Substitutions

• Frozen mango makes it thicker without needing ice. Freeze fresh mango chunks yourself for best results.
• Use ripe but not overripe mango. Overripe fruit can be more problematic for some people with histamine intolerance.
• Check coconut milk for additives like carrageenan. Choose brands with just coconut and water if you are sensitive.
• Add macadamia nuts for more protein. A tablespoon blended in adds creaminess and staying power.
• Oat milk or rice milk work as a coconut substitute. The smoothie will be lighter but still refreshing.

Why This Works

Fresh mango. Generally considered low histamine and commonly well tolerated when fresh. It provides natural sweetness without added sugar.

Coconut milk. A rich, dairy-free base that avoids fermented dairy. Full-fat coconut milk makes the smoothie creamy and satisfying.

Maple syrup. A natural sweetener that is generally well tolerated. Most people find it unnecessary with ripe mango, but it is there if needed.

Storage

Best consumed immediately. Smoothies oxidize quickly and mango-based smoothies separate within minutes. If needed, refrigerate promptly in an airtight container and drink within a few hours.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.