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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!
Do I want the green tea hot are do I cooler it before adding to the smoothie?
Hey Irene.
Great question. Please chill your green tea after you have brewed it. 🙂 Cheers!
I started my green smoothie challenge yesterday for the purpose of adding nutrients to my diet that I otherwise skip. My choice for my first smoothies was to use some Greek yogurt with probiotics, almond milk, frozen blueberries, a banana, and fresh baby spinach. It tastes great! One question I have for you since I saw a can of pears packed in their own juice in my cabinet this morning- would it be all right to use them instead of a banana one day?
Hey Lisa.
Welcome! So happy to hear you are saying YES to you health and blending with us! 🙂 You can use canned, but we prefer fresh or frozen. (Some times canned are sitting in extra sugar.)
What about adding scoop of protein powder?
Hey Carol.
Great question. If you are looking for a plant-based protein that is free of animal products, your best option is hemp protein or raw vegan protein powder. Feel free to add 2-4 tablespoons to your morning green smoothies! You can buy hemp protein at Trader Joe’s, Whole Foods or even online at Sunwarrior.com. Hope that helps. Cheers!
https://simplegreensmoothies.com/plant-based-protein-powder
I have a question! My husband is severely allergic to all nuts so using nut milk is going to be a no no in our house. I don’t even allow it in the house. What would be the best thing to substitute for almond milk that would give a similar taste and consistency? Hemp milk? Coconut milk? Thanks!
Hey Tiffany.
Thanks for the comment. Yes, please use Oat Milk, Rice Milk, Coconut Milk.
Happy blending!
Just wondering if you can use green tea as a substitute in the recipes that want almond milk or coconut milk/water?
Yes! We love Green Tea too! https://simplegreensmoothies.com/dairy-free-smoothies
Why not using Soya milk?
Hey Virginie.
We recommend staying away from highly-processed soy products which can interfere with nutrient absorption and leach nutrients from your body. Small amounts of organic, non-GMO soy are fine. 🙂 Hope that helps.
How much am I supposed to drink as one serving.
Hey Karen.
Our smoothie recipes make about 4-5 cups (32oz – 40oz). Jadah drinks at least 2 cups (16 oz) everyday in the morning as a breakfast meal replacement. Jen drinks hers for lunch or sometimes as a mid morning snack Since green smoothies are full of fiber, they keep us both full for a while. If either of us needs afternoon pick-me-ups, we have been known to make another green smoothie later in the day instead of drinking a caffeinated beverage.
Just wondering if you can refrigerate the green tea for smoothies to use later? Thanks
Yes, go for it. 🙂 Some people say you have to drink it “right away” to get the optimal nutrients from each blend. But if left in the fridge over-night for one to three days, the taste and satisfaction is still there. You also may add a small amount of lemon juice to preserve and keep the smoothie blend as fresh as possible. Your body is still reaping the benefits of consuming fruits and vegetables even if it is not consumed right away.
Regarding green tea: Personally, I add about a 1/2 treason of whole leaf ground/powder matcha tea. Healthiest tea, from what I read.
Great idea. 🙂
I use Kombucha for my liquid sometimes…. it adds probiotics
🙂 Enjoy.
I am very newly pregnant and am looking forward to starting the 30 day challenge. We already eat a a mostly whole foods diet but I am using this as a way to make sure this new little one gets a headstart on serious nutrition. I make my own milk kefir, water kefir and kombucha. I typically make our smoothies with the milk kefir to make them creamy and probiotic filled. Do you see any issue using any of the above, primarily milk kefir as my liquid base in the 30 day smoothies? Thanks a ton!
Congrats on your pregnancy!!! I love that you are growing the next generation of green smoothie rawkstars, just like us! And you make your own kombucha and kefir— go Laura! Great question about kefir: and it really comes down to a personal preference. We don’t use dairy in our green smoothies for a few reasons…
1. We think they taste better with a plant-based liquid base and even just water.
2. Dairy is a super high allergic, that most people don’t even realize they have. So we are passionate about helping people feel better— and avoiding dairy is a great way to do that
Saying that, you can definitely use kefir milk as your liquid base. You know your body better than we do. So glad you and your lil’ one are doing the challenge!
All of these smoothies are very high in sugar, and with no fibre or protein to speak of in them, they will hit your blood sugar like a freight train, as well as adding extra calories with very little nutritional value. Additionally, your body doesn’t register liquid calories as it does solid ones, so you will likely end up overeating. To truly kick-start a healthy pregnancy, focus on your whole foods, on lots of vegetables, on chewing your calories instead of drinking them and get some protein! None of these smoothies have enough protein to make it worth the calories or to balance the liquid sugar hit. Oh and kefir is a FANTASTIC choice—I’d pick fermented dairy (preferably, raw) any day over defatted, fortified, carageenen-containing engineered “mylks”. You want rice? Eat rice. You want almonds? Eat almonds. You want health? Eat fermented dairy, whole foods and plenty of vegetables. Get some vit D, and fish oil along with your probiotics and you’re set!
I’m a smoothie virgin. Have bought all the hardware I need and am going with your recipes. Happy to hear about the green tea. I’m dairy allergic so I make my own coconut/almond/cashew milk. I don’t like bananas so is it ok for me to substitute? Also don’t like ice cold drinks so is warm liquid ok? And the smoothie for dinner and not breakfast?
Thanks for all the advice.
Hi
I only like bananas , when I peel them, not to drink or bake. I add 2 tbs of almonds finely ground to powder that I have milled with my Nutra bullet and a heaping tbs of milled flax seed. I did it that way, because I don’t like the gritty sensation, but it keeps you satisfied like the banana
How about sugar-free aloe vera juice?
Hey Sylvia.
Personally, I have not had aloe vera juice. If that is something you enjoy, then go for it. 🙂
Hello,
Coconut water tends to make my smoothie salty. Any suggestions?
Hey Jo Ann.
Does your coconut water have salt in the ingredients? Try making your own coconut milk. https://simplegreensmoothies.com/how-to-make-coconut-milk
Hi,
I’m looking to do this using the smoothies as 2 meal replacements, is natural Greek yogurt or natural soya yogurt a no, no? I wanted to make it a more fulfilling smoothie as I currently have yogurt and fruit for breakfast and would need the extra protein.
Hey Louise. Great question! We’ve talked with a lot of nutritionists and milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and infections. And if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. So we just avoid milk for our family (and opt for almond milk). We get our calcium from plant-based sources mainly— broccoli, spinach and kale.
It’s definitely a personal choice, and you just have to decide what works best for you and your family.
We enjoy nut and seed based proteins. 🙂 https://simplegreensmoothies.com/plant-based-protein-powder
I’ve used old fashioned oats & water blended first to a smooth consistency before. Its fills me up! like 1/2 cup to 1 cup water. Happy Blending!