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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!
When you blend, do you blend on low or high, and for how long?
Do you have any videos covering this topic?
FYI….I have a vitamix blender.
Hi Jim,
Vitamix suggests selecting Variable 1, turning your machine on + slowly increasing to your machine’s highest speed. Then blend for about 45 seconds or until smooth.
Watch Jen blend with her Vitamix here…
https://simplegreensmoothies.com/blenders-for-smoothies
Cheers 🙂
Hi there! If I have greens that are about to go bad, can I blend and freeze them for future smoothies? How many “spinach cubes” would equal one cup of greens?
Hi Katie,
Of course you can! We’ve heard from a lot of our SGS tribe that they use the same method. Or check out our post on freezing your leafy greens here…
https://simplegreensmoothies.com/how-to-freeze-spinach
I have already signed up for your 30 day challenge and ordered your book, Lets Eat, and plan to order your Simple Green Smoothies when it becomes available.
Fred Griffin
Hi Fred,
You’re a total rawkstar! Thank you so much for your support!
Cheers 🙂
How long can I keep my smoothie in the fridge?
Great question, Sami! Our green smoothies will keep in your refrigerator for up to two days! We suggest adding a small amount of lemon juice to help preserve their green goodness + storing in an airtight container!
I am just starting the green smoothies, im trying to transition and swap out my normal breakfast and lunch routine and do the smoothies. Is it ok to do the same greens like spinach for a whole week? Then the next week switch it up?
Hi Kyesha,
Yay! We’re so excited to have you blendin’ with us! It’s important to rotate your greens, switching it up each week is a great way to prevent oxalate build-up!
Looking to use green smoothies as a meal replacement? Make sure to add protein + healthy fats to ensure you’re getting a complete meal. Learn more about our favorite meal replacement boosters here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Reach out with any questions! We’re here to help you along your green smoothie journey!
I have been using aloe juice for awhile now and I really like it. I mix in an assortment of ingredients like kale, kiwi, banana, cocoa, papaya, turmeric, maca, hemp protein, spirulina, chlorella, beets and other greens. I enjoy having a variety and just putting in whatever I’m in the mood for. Aloe is a little bit bitter but I find the other ingredients take away the bitterness. Thank you for your website.
Hi Jennifer,
We’re so excited to have you blendin’ with us + thank you for sharing your experience blendin’ with aloe! Aloe packs a great nutritional punch!
Cheers 🙂
All of my bananas are frozen but are a lil brown also when taking out of the freezer.
Hi Regina,
We love freezing bananas, its a great way to stock up + ensure your green smoothie is chilled to perfection! Bananas will brown slightly while frozen, but their delicious taste + nutrition will still be there!
Cheers 🙂
Are there any specific smoothies to help with hypertensive individuals (high Blood Pressure)? What veggies and fruits can be mixed to reduce a HBP?
Hi Marsha,
Looking to combat high blood pressure, reach for ingredients like Blueberries, Watermelon, or fiber rich ingredients like Leafy Greens (especially turnip greens and mustard greens), Raspberries, Cinnamon, Pear, Flax Seeds, Beets, Carrots, Oranges, Strawberries.
Check out our other heart healthy smoothie additions…
https://simplegreensmoothies.com/healthy-fats
Cheers!
Hi, whats your opinion on freeze fruit and vegetables instead of fresh fruit and vegetables?
Hi Sandra,
Great question! Whether your freezing your own or buying frozen from the grocery aisle…we love frozen fruit + veggies! It’s the perfect way to enjoy your favorite fruits or vegetables when they’re out of season. We suggest blendin’ with at least one frozen fruit, to ensure a creamy consistency + that your smoothie is chilled to perfection!
Have you tried freezing your leafy greens? Learn more here…
https://simplegreensmoothies.com/how-to-freeze-spinach
But also I think frozen fruit and vegetables are picked at their prime time and packed right away. There are chances that they are packed with much more nutrition than the fresh fruit you buy at the grocery store. Because the latter most likely was picked several days before they were ripe. Early harvesting is actually makes the fresh produce very low in nutrition. This is one of main reasons why we should seek locally grown produce. But I believe frozen produce is a good alternative in that regard.
Thanks for sharing your insight, Claudia! 🙂
What about Oat Milk? I have replaced normal milk with oat milk and was wondering if it’s ok. It tastes great compared to almond and rice milk. Do you think it’s a good replacement?
Hi Michelle,
Oat milk is a great option! Go for it!
Hi! I’m new to smoothie making, and I was just wondering if I could use flavored waters (such as sugar free propel) to add some extra flavor? Also, I have ready to drink protein shakes and was just wondering if I could use these as my liquid base? Thanks so much!
Hi Danielle,
Thank you so much for reaching out! We prefer to blend with ingredients that are natural + unprocessed. Interested in blending with flavored water, try making your own! Here is one of our favorites…
BLUEBERRY MINT COOLER | serves one
2 cups filtered water
1⁄2 cup blueberries
5 mint leaves
Adding a plant-based protein powder (hemp seed or brown rice protein powder are great options!!) to your green smoothie is a great way to add nutrients to your body, and to keep your body full + satisfied. Check out our other favorite plant-based protein options here…
https://simplegreensmoothies.com/plant-based-protein-powder
Thanks for blendin’ with us, Danielle!
I am interested in coffee for the liquid, or perhaps both coffee and almond milk. Can you suggest recipes?
Hi Ron,
Thanks for reaching out! Jen actually used green smoothies to kick her Starbucks habit, so we don’t include coffee in our recipes. Looking to add a boost of caffeine + antioxidants to your green smoothie, try blending with green tea!
I’m super excited to start this. Although it’s halfway through the 30 day challenge, I’m so glad I came across this site. I’m looking to shed some lbs….any recommendations? Also I see mostly fruit, doespecially anyone add veggies?
Hi Amanda,
We’re so excited to have you blendin’ with us. Did you know our co-founder Jadah lost 25lbs in 3 months by replacing one meal with a Simple Green Smoothies?
https://simplegreensmoothies.com/about
We’re making healthy lifestyle changes that will last a lifetime! Our goal for your is to drink at least one 2-cup serving green smoothie a day in addition to your regular diet. If you would like, you can replace 1 or 2 meals with green smoothies. If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.
https://simplegreensmoothies.com/plant-based-protein-powder
https://simplegreensmoothies.com/meal-replacement-smoothie
If you want to burn fat, you want to include plant-based smoothie ingredients that have the following weight loss effects:
-Jump start your digestion
-Burn excess fat
-Reduce and expel bad cholesterol
-Provide energy for your cardiovascular system
-Detox and hydrate your body
-Promote healthy bowel movement
-Decrease your appetite for processed foods and sugars
The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combine the best fruits and veggies for an optimal approach to healthy weight loss.
https://simplegreensmoothies.com/fat-burning-smoothie
Reach out with any questions!
Cheers 🙂
What about natural apple juice for a base?
Hi Tisha,
Thanks again for your question! See our response below!
Hello,
What about natural apple juice for a base? I am just curious since my husband uses it. I do not want to mess up the calorie base of the smoothie. Thanks for your help!
Hi Tisha,
Great question! We love using fresh fruit juices, include apple juice! The thing to keep in mind about fruit juices is their high sugar content. When using fresh fruit juice as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits. You can also add water to your juice base— like 1 cup fresh apple juice and 1 cup water.
Thanks for your help!!
You’re so welcome, Tisha! Thanks for blendin’ with us!
What about soya milk? shall we avoid soya milk for the green smoothies? Thanks
Hi Poppy,
Great question! We believe that small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. That’s why we love to reach for unsweetened almond milk and coconut milk. We love them both!