Anti-Inflammatory Tart Cherry Smoothie

tart cherry smoothie
Dana Angelo White
Total Time: 10 min
Prep Time: 10 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

263 calories
1g fat
53g carbs
15g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 263
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 0%
Cholesterol 2mg 1%
Sodium 82mg 4%
Total Carbohydrate 53g 19%
Dietary Fiber 3g 11%
Total Sugars 44g  
Includes 0g Added Sugars 0%
Protein 15g  
Vitamin D 0mcg 0%
Calcium 211mg 16%
Iron 1mg 6%
Potassium 923mg 20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This cool and refreshing smoothie attacks inflammation in three ways. Leafy greens like spinach are top-notch for battling inflammation, while tart cherries are especially beneficial for post-exercise muscle recovery. The third all-star ingredient is a compound called bromelain, which is found in pineapple. This powerful enzyme may assist in reducing inflammation throughout the body.

The recipe is complete with a shot of Greek yogurt, which adds protein and tummy-pleasing probiotics.


  • 3/4 cup tart cherry juice
  • 1 cup frozen pineapple
  • 1/2 cup baby spinach
  • 1/2 cup nonfat Greek yogurt


  1. Place tart cherry juice in a blender, followed by pineapple, spinach, and yogurt.

  2. Blend until smooth.

  3. Pour and sip.

Variations and Substitutions

For a vegan and dairy-free version, replace Greek yogurt with high-protein soy milk. Rice or almond milk are also healthy, but lower protein options.

For an alternative protein boost option, add a scoop of vanilla protein powder. Other healthy ideas for add-ins include walnuts, chia seeds, or a spoonful of almond butter. Although nutritious, note that these options are calorie-dense, so be mindful of portion sizes.

Cooking and Serving Tips

  • Enjoy this hydrating and nutrient-packed smoothie for breakfast or a post-workout recovery snack.
  • Look for tart cherry juice in the natural foods section of the grocery store. As the name suggests, the tart cherry juice is tart and flavorful, so it's best combined with extra sweet pineapple to balance out the flavors.
  • For optimal blending and an extra smooth consistency, add the liquid before the other ingredients, then blend for at least 90 seconds.

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4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Johnson M, McElhenney WH, Egnin M. Influence of green leafy vegetables in diets with an elevated ω-6:ω-3 fatty acid ratio on rat blood pressure, plasma lipids, antioxidant status and markers of inflammation. Nutrients. 2019;11(2):E301. doi:10.3390/nu11020301

  2. Hill JA, Keane KM, Quinlan R, Howatson G. Tart cherry supplementation and recovery from strenuous exercise: A systematic review and meta-analysis. Int J Sport Nutr Exerc Metab. 2021;31(2):154-167. doi:10.1123/ijsnem.2020-0145

  3. Pavan R, Jain S, Shraddha, Kumar A. Properties and therapeutic application of bromelain: A review. Biotechnol Res Int. 2012;2012:976203. doi:10.1155/2012/976203

  4. Lisko DJ, Johnston GP, Johnston CG. Effects of dietary yogurt on the healthy human gastrointestinal (Gi) microbiome. Microorganisms. 2017;5(1):6. doi:10.3390/microorganisms5010006

By Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.