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Today I’m sharing the secret sauce, er… liquid, that is dairy-free smoothies. Your smoothie doesn’t need dairy to be creamy, delicious, smooth or drinkable. Don’t believe me? Give one of these dairy-free smoothie recipes a blend n’ sip, then try to tell me I’m wrong!
I’m prepared to shock you with creamy Caramel Protein Shakes and thick Cinnamon Date Smoothies with no dairy in sight.
While this recipe list includes smoothies already made without dairy, I’m also giving you all the swaps to turn any smoothie into a dairy-free one with just an ingredient or two. You might even find a new favorite option!
And I threw in a mix of healthy protein shakes, green smoothies and fruit smoothies so you can blend exactly what you want.
Table of Contents
What’s Wrong with Dairy?
Nothing, if you’re one of the 30% of the world’s population that doesn’t have a dairy intolerance. If you’re like me, dairy often gives you issues with digestion. Instead of suffering through the painful side effects of consuming dairy, I started searching for non-dairy options.
Discover the incredible world of plant-based milk and dairy-free smoothies along with me!
The Best Dairy-Free Smoothie Recipes
These recipes are all delicious, whole-food options that can be blended in minutes and enjoyed as a snack, meal or dessert. They are so easy to make and enjoy. Let’s get blending!
A quick note: Just because a smoothie is dairy-free doesn’t make it vegan. Make sure you read the ingredient list to ensure these don’t use honey, collagen powder or another ingredient that’s not what you’re looking for.
What Can You Use Instead of Milk in a Smoothie?
So. Many. Things. I’m not kidding. Once you start exploring the world of dairy-free smoothies, you’ll find a vast amount of liquid bases. A smoothie with dairy milk no longer sounds appetizing to me (or my stomach). I’d much rather reach for lighter nut milk or coconut water.
Nut Milk Options
With the explosion of non-dairy milk brands on the market, it’s no surprise that nut milk is a popular base for dairy-free smoothies. Almond milk, cashew milk, coconut milk, pecan milk, walnut milk, macadamia milk and more can all be used in smoothies.
Use store-bought or learn how to make your own almond milk (or any other milk) for a creamy texture and to know exactly what ingredients are in it.
Nut-Free, Dairy-Free Milk Bases
If nut milk isn’t an option for you, no sweat. Check out oat milk, hemp milk, flax milk, rice milk or soy milk. The possibilities are endless.
I tend to choose my dairy-free smoothie recipes based on what my body needs that day. If I’m looking for a fiber and healthy fat boost, I’ll make some hemp or flax milk. Rice milk is super thin and great for a tasteless option so that the other smoothie ingredients can shine.
Tea
This unique liquid base totally takes that smoothie to the next level. Choose a caffeinated tea like green tea for a natural energy boost as well as a metabolism mover. Herbal teas work great to soothe the stomach and calm the body. Try a smoothie like my Green Tea Smoothie for a boost of energy without the crash.
Use tea to your advantage by incorporating the one that will help you the most. I believe ingredients should work for us instead of against us, so I typically gauge what my body needs before deciding on the right liquid base for my smoothie.
If using matcha powder, then combine it with water or cashew milk for smoothies. Matcha typically comes in powder form instead of in a tea bag, so I view it more as a supplement instead of a true liquid base. It creates a creamy, light base for smoothies.
Water or Coconut Water
The number one, Best Green Smoothie in the whole wide world uses *gasp* WATER. It’s 100% dairy-free and proud to be and people can’t get enough of it. I know a lot of you hesitate to use water in a smoothie, but trust me, when you’ve got the right formula, water is a great smoothie base.
Coconut water is a unique beverage that has been touted as nature’s Gatorade. It’s loaded with electrolytes and is a must in workout recovery. It can be an acquired taste, so if you’re new to coconut water, try doing half coconut water and half regular water in your first Coconut Water Smoothie, then increase your ratio as you fall in love.
More Dairy-Free Liquids
While the above liquids are more popular, I like to get creative with my liquid bases. Here are a few more super fun and delicious options.
Kombucha– I’m not kidding! This is a great probiotic option, and the sky’s the limit on flavors. My Probiotic Smoothie is equal parts delicious and unique.
Fresh squeezed juice– While 100% juice has natural sugar, it is still a higher sugar option. Remember that when adding it to your smoothie. My Pineapple Smoothie uses both whole pineapple and pineapple juice for the best flavor.
Coffee– This base works great in smoothies including cocoa or cacao, nut butter, vanilla, you name it. I love blending my Coffee Smoothie to combine my morning beverage with my morning breakfast of choice. Need a caffeine-free option? Just use strongly brewed decaf coffee to enjoy the flavor without the buzz.
As you can see, dairy milk is far from the only liquid base for smoothies. Don’t be afraid to get creative. Mix and match any of these bases until you find your favorite.
How to Thicken a Smoothie
A lot of people use dairy milk or yogurt because it naturally thickens whatever beverage is in your blender. You can make an epically thick smoothie with a super creamy texture without the dairy. Here are my go-to thickeners:
- Vegan yogurt: There are several dairy-free yogurts that produce the same level of creaminess as regular, yet without dairy.
- Frozen fruit: This not only chills your smoothie, but it can also help thicken it more than fresh fruit.
- Hemp seeds, chia seeds or flaxseed: These superfoods are great additions to smoothies for extra omega-3s, protein, fiber and can be used to thicken a smoothie that’s on the thinner side.
- Nut butter: Peanut butter, almond butter and more can be used to thicken your drink. Plus, they taste delicious!
- Protein powder: I love turning smoothies into meals using my homemade protein powder. It can be added to any smoothie you make and helps to thicken as well as provide extra protein.
Dairy-Free Smoothies FAQs
Dairy is often used to make beverages creamy, yet it’s not necessary for a smoothie. If I’m looking for an extra creamy base that’s dairy-free, then cashew milk, oat milk, or full-fat coconut milk are all great options. Avocado, coconut cream, banana and dairy-free yogurt as well as hemp hearts and chia seeds are also great smoothie thickeners.
My go-to milk option is currently cashew. It is virtually tasteless, yet adds protein, healthy fat and a creamy texture to smoothies. Although, as you can see from the list above, you can use any dairy-free milk you want!
Honestly, it depends on the smoothie. I like water better in green smoothies and milk better in protein shakes. Everyone’s preferences are different, so there’s no right or wrong answer. Just get in that daily smoothie!
So, which one of the above dairy-free smoothies are you ready to make? Drop a comment and let me know your fav!
Hi there, I was just wondering if you could suggest some ingredients that are really good for the skin, so that I can add them to my smoothies. Also is it possible to get rid of old facial scars by regularly drinking smoothies?
Hi Sidra,
Looking to improve your skin health? Look no further than avocado! Check out our favorite green smoothie for your skin here…
https://simplegreensmoothies.com/how-to-get-clear-skin
Looking to help remove facial scars? We suggest reaching out to your dermatologist to determine what’s best for you + your skin!
Cheers!
Thank you for hosting such a wonderful resource! Is there a formula for base liquid to fruit and or vegetables?
Hi Steve,
Looking for our Simple Green Smoothie Formula? We’ve got you covered! We suggest blending 2 cups leafy greens, 2 cups liquid base + 3 cups fruit. Learn more in our Green Smoothie 101 post here…
https://simplegreensmoothies.com/how-to-make-a-smoothie
Can normal milk be added?
Hi Anupama,
Of course you can! Personally we avoid dairy for ourselves + our family. If you weren’t aware, it’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. But it’s all about finding what’s best for you + your body! 🙂
Are there any dried fruits I can use to make the smoothies? E.g. apricots, dates, raisins, cranberries. Also what abut pumpkin seeds, sunflower seeds etc.? Thanks.
Hi Pauladee,
Thank you so much for reaching out! Adding dried fruit to your green smoothie is a great option! We simply suggest soaking them in water prior to blending, this will ensure your smoothie is free of any chunks! Blending pumpkin + sunflower seeds are a great way to add protein to any recipe!
Cheers 🙂
Hi I’m in Australia and just wanted to say how much I love your website. So much information and recipes. I love reading everyone’s comments on ingredients.
Great work girls
Hi Ros,
Thank you so much for reaching out + sharing the love! We’re so excited to have you blendin’ with us! We especially love our Australian SGS Tribe! <3
Any thoughts on alkaline water as a base?
Is there really any merit to the claims of alkaline water? So hard to know!
Hi Amanda,
The jury is still out on alkaline water. But we found this great article from the Huffington Post we thought you would find interesting…
I get a little confused why it’s said coconut is so high in calories? I have the silk brand coconut milk unsweetened and the sweetened- the unsweetened has 45 cal per serving (1 cup) and the sweetened has 80 cal per serving (1 cup). Or am I misunderstanding? The chia seeds have 138 cal for 2 tbs. quite a bit higher in calories. I’m new to the green smoothies and am just trying to make the best choices! Thanks for your help 🙂
Hi Kelly,
Great question! There are a variety of coconut milks that you can blend with, and they vary greatly in calorie and fat content. Learn more about the different varieties of coconut milk here…
https://simplegreensmoothies.com/coconut-oil-benefits
Thank you so much for the info!!!! Aiming at making green smoothies a daily habit for life!! 🙂
You’re so welcome, Kelly! Thanks for blendin’ with us! 🙂
Hi. I am excited about my new journey with my green smoothies. I wanted to ask about the green tea option instead of water, etc. The green tea bags that I purchase to make hot tea… is that the kind of tea that you speak of? I realize I could make my green tea the night before and refrig to use in the morning for my green smoothie. Thanks for all the great info you give us to help our bodies. Joanne
Hi Joanne,
We’re so excited to be part of your journey! Your plan sounds perfect! We love brewing green tea the night before and allowing it to cool in the fridge overnight for our green smoothies the next day!
Cheers 🙂
I always use almond milk, but I’m really looking forward to trying the green tea idea! Just to shake it up a bit. And green tea is so good for you, but I rarely drink it. A great way to get it in my diet! Thanks guys!
Hi Michelle,
YAY! We’re so excited to share new liquid base options with you! We hope you will reach back out + let us know what you think after blendin’ with green tea!
Cheers 🙂
Maybe a duplicated question, I notice that I can freeze the prepared fruit and greens, but can I actually freeze the prepared smoothies? How long do they last? How much of the nutrients do I loose? Regards
Hi Jaco,
Yes you can! Frozen pre-blended smoothies are best enjoyed within 1-2 months. The freezing process will help preserve all of their green goodness, with minimal nutrient loss. We suggest thawing your pre-blended smoothie in the refrigerator the night before, and separation is natural, so give your smoothie a quick shake before enjoying!
Looking for other ways to save time? Check out our favorite prep tip here…
https://simplegreensmoothies.com/frozen-smoothie-packs
Cheers 🙂
I want to try a few of the recipes here that use almond milk, but I’m not sure which to buy – the refrigerated version or the kind in the cartons on the shelf. Which would you recommend? I also have the same question about coconut milk – refrigerated or canned? Thanks so much!!
Hi Shae,
Great questions! It’s not as much about the container, as making sure you’re reaching for an option that is unsweetened, and with limited additives + processing. Interested in learning more about the different coconut milks available? Check out our post here…
https://simplegreensmoothies.com/coconut-oil-benefits
I have always used yogurt as my liquid base, either greek or regular, whatever happens to be on sale. Is there a reason you don’t include it?
Hi Kelli,
Great question! It’s all about what’s best for you + your body. Personally we avoid dairy for ourselves and our family. It’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. But if dairy has you feeling great + you love blendin’ with it…then go for it!!
How about using Hemp milk?
Hi Ainsley,
Great choice! We love blendin’ with Hemp milk!
hi im in south Africa, how do I get your book lets it?
Hi Linda,
You can pick up a copy of our book through the Book Depository, they offer free-shipping WORLD WIDE! Oh, KALE YEAH!
I’m just starting out and was wondering can I use cactus water? I see that you recommend using coconut water and milk but do you recommend any brands specifically? I ask because the ones that I have seen have a high sugar content. Thanks!
Hi Meek,
Great questions! We’re always up for trying new liquid base options. I personally haven’t tried cactus water, but if you enjoy it, go for it!
You’re right, we love blendin’ with coconut water as it’s super hydrating + packed with electrolytes. We suggest blendin’ with coconut milk occasionally, maybe as a date night dessert, as coconut milk can be high in fat. We make sure and reach for unsweetened liquid base options with limited processing – coconut does have natural occurring sugars so you will always see some level of sugar in the nutritional information.
Cheers 🙂
How do you prepare de green tea for green smothies? Should I use the traditional hot green tea cup? Or do you wait until it gets colder?
Hi Alberto,
Great question! I steep a cup of hot green tea + allow it to cool prior to blending.
Cheers 🙂