Non-dairy smoothie recipes

How to Make a Smoothie Without Milk

PUBLISHED: 12.12.2018

There are countless liquids you can add to green smoothie, and most aren’t dairy! This article shows how to make a smoothie without milk.

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Non-dairy smoothie recipes

How to Make a Smoothie Without Milk

PUBLISHED: 12.12.2018

There are countless liquids you can add to green smoothie, and most aren’t dairy! This article shows how to make a smoothie without milk.

 SHARE:

When making green smoothies the liquid-base is one that is often overlooked, but the reality is that the liquid that you use for the base of your smoothie is just as important as any other part.

The main reason for changing the liquid base is similar to the reason that we rotate our greens: When we use different liquid bases we give our bodies the opportunity to use many more available nutrients. Sticking with just one liquid base gives your body the same nutrients over and over, which can be good, but why waste the opportunity to receive a variety of nutrients that can work in harmony with the lifestyle that you live? In order to help you know which liquids are best for you we made a list of the most popular bases and highlighted how they affect your health.

How to make a smoothie without milk (or dairy):

Every ingredient in your green smoothies should be placed with a purpose.


Water

Many confuse fatigue with lack of hydration. When you are properly hydrated you have more energy, not to mention how it flushes out the nasty toxins in your body. Water is essential for your body, and its simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.

CLICK HERE for a smoothie recipe with water.

Almond Milk

Almond milk is a lactose-free, warm flavored liquid that will provide you with vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free. If possible, find an unsweetened kind of almond milk to stay away from the high amounts of sugar. Its a great base for those fall months!

CLICK HERE for a smoothie recipe with almond milk.

Coconut Water

If you are looking for an all-natural sports drink, then you’ve found it! Coconut water is filled with electrolytes and potassium, which are two nutrients your body craves when expending lots of energy. It’s low in calories, fat, and sugar meaning that this is the liquid-base you want when working out. Use it in the morning to kickstart your action-packed day.

CLICK HERE for a smoothie recipe with coconut water.

Coconut Milk

Coconut milk is squeezed from the meat of the coconut which produces a sweet and tasty liquid. Though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. For this reason we recommend using coconut milk as a liquid-base only for special indulgences–maybe for date night desserts. This milk does help to protect your heart, but it will cost you in other areas if used on a regular basis.

CLICK HERE for a smoothie recipe with coconut milk.

Fresh-Squeezed Juice

Many fresh squeezed juices offer beneficial antioxidants and helpful enzymes. They offer an array of vitamins and taste good, too. The thing to keep in mind about fruit juices is their high sugar content. When using fresh squeezed fruit as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits (berries, peaches, apples) to balance out the sugar content. You can also add water to your juice baseβ€” like 1 cup fresh squeezed orange juice and 1 cup water.

CLICK HERE for a smoothie recipe with orange juice.

Rice milk

If you struggle to digest lactose in milk, or are just looking for something different, then try using rice milk as a liquid-base in your green smoothie. Though it is lacking in protein, it is fortified with calcium and low in cholesterol, which makes it a slightly healthier option than cow’s milk–and you can get the lacking protein through various superfoods and leafy greens. It is naturally sweetened, fructose free, and goes great with your daily smoothie.

Green Tea

Green tea is a fighter against four of the biggest health issues in the western world: cancer, heart disease, weight, and diabetes. The secret? It contains a high concentration of polyphenols, which are a specific type of antioxidant. These antioxidants are also known to rejuvenate skin cells and give you a clearer complexion. Sweet! Right? Green tea does contain caffeine, which makes it a great base for those who are trying to transition from a morning cup of coffee to a green smoothie (no headache this way).

CLICK HERE for a smoothie recipe with green tea.


7-Days of Dairy-Free Smoothies:

Try drinking one green smoothie a day for a week, all without using dairy milk as a liquid base. The Simple 7 Challenge gives you seven recipes, a shopping list, and tips on how to blend your smoothie in under seven minutes each day!

Click here to start the 7-day smoothie challenge.

Which liquid base from the list above sounds the tastiest?

COMMENTS
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  1. Ashley says:

    Can I use oatmilk instead of water?

    • Simple Green Smoothies says:

      You can def swap in oat milk instead of water wherever you’d like in a smoothie. It will up the creaminess factor for sure!

  2. Tetcha Simmer says:

    I have just found your book and website so I started the challenge this week. I have Oral Allergy Syndrome which has always made eating raw apples, kiwis, pears, cherries impossible. Since starting the challenge I have learned the hard way that I am also highly allergic to raw almonds (aka almond milk) and coconut (aka coconut milk and water) so these need to be added to my banned foods list now.
    Your recipe book offers awesome tips for substitutions but I still struggle with which liquids to substitute.. I don’t want to add calories with fruit juice and I have never had a problem with regular dairy milk but I read your comments about it being hard on the digestive system… Can you give more information on this? Also if I just substitute water instead how do I make up the flavor so my smoothie doesn’t taste watered down? Any tips are most appreciated!

    • SGS Rawkstar Jess says:

      Hey Tetcha. πŸ™‚ Sorry to hear about your struggles, that must be frustrating. Glad you’re joining us for the challenge! Are you allergic to oats? I have recently switched from using mostly almond milk in my smoothies to using mostly oat milk and I really like it. You can use coconut water, which will add some flavor to your smoothies and herbal teas make a great liquid base. And really, you can never go wrong with water. I never feel like using water in my recipes makes my smoothies taste watered down. Happy blending!

  3. Anna says:

    Water worked perfectly for my berry smoothie! I also used a little ice cream to add the milk flavor. We are under quarantine and we don’t have milk.

  4. Ronda says:

    I don’t like any kind of milk, dairy or otherwise. So I’d prefer water, green tea or juice based smoothies.

    • SGS Rawkstar Jess says:

      I think many people agree with you, Ronda! We have so many awesome recipes that use water, coconut water, juice, or green tea that you’ll never run out of smoothies to make. And, if you see a recipe you think you might like but it calls for a plant-based milk as the liquid base, you can most certainly sub one of your fave liquid bases instead. One of the best things about our recipes is you can tweak them to make them your own! Happy blending! πŸ™‚

  5. ozgur says:

    thanks πŸ˜‰

  6. SGS Rawkstar Amanda says:

    Hi Kristen,

    What a great idea and thank you so much for sharing! Making homemade is definitely on my to-do list!

  7. Abby says:

    I wonder if mineral water would give you a nice fizzy change without adding calories?

    • SGS Rawkstar says:

      Hi Abby,

      Mineral water is a great idea! And while we don’t include it in our recipes, I have seen many “fizzy” smoothies on Pinterest.

  8. Connie Gauthier says:

    Sometimes a little carbonation is nice for a change. I use gingerale.

  9. QnCeeCee says:

    So many good ideas, thanks for this site! Now I can Smoothie Happily Ever After!!!!!.

    • SGS Rawkstar says:

      Hi QnCeeCee,

      Thanks for blendin’ with us! “Smoothie Happily Ever After”…love it!

  10. Gail says:

    And it’s okay to use almond milk with greens in powder form? Someone told me to only use water???

  11. Tim says:

    I put 12 ounces of craft beer and a slice of sausage pizza into my blender. For vegetables, I added some mushrooms and green pepper. It resulted in exclamations all around!!

  12. BRENJG says:

    Can you use camomile tea in your green smoothie?

  13. Gary says:

    What about using organic soy milk?

    • SGS Rawkstar says:

      Hi Gary,

      Thanks for reaching out. 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. Two great alternative to soy milk are unsweetened almond milk and coconut milk.

      We love them both!

  14. Marielle says:

    HI. I love coconut water as liquid-base for my smoothies, but am using in can coconut water purchased from grocery stores, is this OK?

    • SGS Rawkstar says:

      Hi Marielle,

      Don’t worry too much about the container. When reaching for a liquid base we suggest reaching for organic, sugar-free options, free of any yucky additives or preservatives. So take a quick peek at the ingredients before purchasing.

  15. Jane says:

    Thanks for the valuable info you are providing to us.
    I’ve been using yogurt for the smoothie liquid base.
    Is it okay? πŸ™‚

    • SGS Rawkstar says:

      Hi Jane,

      You definitely can! Especially adding greek yogurt to your green smoothie adds a great boost of protein to any green smoothie recipe. Personally, we reach for coconut milk yogurt, over dairy, as dairy can be pretty tough on your digestion. It’s also the #1 undiagnosed food allergy, so for that reason we leave it out of our diet for ourselves and our family. But it’s all about finding what’s best for you + your body!

      Cheers!

  16. Amy says:

    Is it possible to use other types of tea, e.g. ginger, lemon or peppermint? πŸ™‚

    • SGS Rawkstar says:

      Hi Amy,

      Of course!! We love switching up our liquid base options!

  17. Esther says:

    Thanks for the valuable info you are providing to us.
    just a question,is okay if i make my green smoothies with same fruits every day? say watermelon, apple, pineapple & mango plus baby spinach). What can i add to make it more filling?

  18. Shannon says:

    I make water kefir and have a ton of it right now. I want to add it to my smoothies (and get back on the smoothie bandwagon because I have seemed to fall off). I was going to use it in place of water or juice, but I’m having a hard time locating recipes with those bases. Most of the recipes I see have almond milk, coconut milk or coconut water. I like to stick with a tried and true recipe because I’ve made some pretty nasty smoothies in the past.

    • SGS Rawkstar says:

      Hi Shannon,

      Our recipes are here to inspire you, so please don’t feel like you need to follow them to a T. Feel free to swap in any liquid base you enjoy!

      Cheers πŸ™‚

  19. spee says:

    Def want to add kiefer milk to this!!
    Great probiotic

    • SGS Rawkstar says:

      Hi Spee,

      We love reaching for dairy free options. Do you love Kiefer Milk? Then go for it! We’re all about making green smoothies work for you + your body!

  20. Jason Howard says:

    Hi!!

    So I just recently discovered the power of the smoothie and bought a Vitamix as smoothies cost so much at the juiceries :(. I’m trying to cut back on the sugar in one that I particularly like, it calls for Kale, Spinach, a banana, 1 C frozen mango, a bit of lemon juice and enough apple cider to balance it out. The apple cider adds close to 50g of sugar alone…. Any thought on what I could replace it with for this recipe? I don’t think almond milk or coconut water will be very good here.

    Thank you so much! Awesome new favorite site!!

    • SGS Rawkstar says:

      Hi Jason!

      Thanks for reaching out! We always say you can’t go wrong with good, old-fashioned filtered water :). If you want a little extra sweetness, you could always replace 1/2 of the normal amount of apple cider with filtered water. It may take a little experimenting to find what tastes best to you personally :).

      Cheers!

  21. amber says:

    I have found your site very helpful during my challenge. I have made several of the smoothies with no problems but when I made the coco-Cherry smoothie it did not settle well with me. I believe it was the coconut milk because that was the first time I had used it in my smoothies. i think I will exclude this and try another liquid base when coconut milk is in the receipe

    • SGS Rawkstar says:

      Hi Amber!

      Thanks for reaching out! We’re all about making green smoothies work for you. We definitely encourage our community members to play mini-chef with their blenders to find what tastes/sits best with them :).

      Thanks so much for blendin’ with us! Cheers!

  22. E-Z says:

    Also do you think the green smoothie in place of breakfast, lunch, dinner.

  23. E-Z says:

    I just made my first green smoothie. I LOVE IT.
    I added water to it. How do you add tea to the green smoothie?
    I have a lot of different tea: lavender, green tea, mint, sleepy time, and detox tea.
    Thanks

    • SGS Rawkstar says:

      Hi!

      Thanks so much for reaching out! We’re so happy to have you as part of our community!

      Feel free to swap out the 2 cups water in your smoothie for 2 cups brewed and cooled tea :). Herbal teas are always great, and green tea is wonderful if you need a little boost of energy!

      Cheers!

  24. Julie says:

    Hi, I just found yalls site from today’s email of 100daysofrealfood.com I can say I’m very impressed, as well interested in your recipes. I just have a couple of question? If I don’t have fresh spinach for in the morning since one I want on can I use frozen? If so how do you calculate that? What brands of Coconut water do y’all like the best? Do you prefer the canned coconut milk vs. the refrigerator kind? I can’t wait to explore your site!

    • SGS Rawkstar says:

      Hi Julie!

      Thanks so much for reaching out! We’re so happy to have you as part of our community :).

      You can definitely use frozen spinach in your smoothie (1.5 cups frozen greens = 2 cups fresh), however, we’ve found that the frozen spinach you buy at the grocery store doesn’t have the best flavor in green smoothies. We personally like to buy big containers of greens and freeze them ourselves!

      https://simplegreensmoothies.com/plant-based-diet/how-to/freeze-leafy-greens

      As for coconut water, my personal favorite is Zico (it’s what they carry at my local Trader Joe’s!). But we like any brand where the only ingredient is coconut water (no added sugar). For coconut milk, most of our community members use refrigerated coconut milk for our recipes (the canned version is much more rich!), but we like to make our own!

      https://simplegreensmoothies.com/recipes/make-coconut-milk

      Hope that helps! Cheers + Happy Blendin’!

  25. Paula Foster says:

    Do I have to strain the juice

    • SGS Rawkstar says:

      Hi Paula!

      If your blender still leaves your smoothie a little chunky, you can absolutely strain it if you wish :). It’s all about making it work for you!

  26. ochiba says:

    I’ve been using milk in my kale and spinach/banana smoothies for years. I almost never drink juice unless I make it myself, so I’ve never considered it as a practical substitute.

    I desperately wanted a smoothie today but didn’t want to add the milk calories as I’m on a calorie count for this month. Thank goodness I found your site!

    That green tea base has got to be the most amazing smoothie base ever! I didn’t use cold green tea, but just brewed a fresh serving and drank it warm (another omg… amazing moment).

    Thank you very much for your tips. I will be trying other types of tea as liquid bases for my smoothies (like hojicha, jasmine, and scented green and black teas)

    Raw coconut water is a bit pricey, and I only treat myself to it occasionally, but I will also try that one of these days as well.

    Again, thank you for this post and I look forward to exploring more of your website–bookmarking it now : )

    • SGS Rawkstar says:

      Hi Ochiba,

      YAY! We’re so excited you found our site in this busy internet world + love hearing how you’ve introduced tea into your green smoothies!

      Cheers to health, happiness + leafy greens!

  27. Patty says:

    I just learned of your site last weekend while listening to Pat Flynn’s SPI podcast with Jadah. I am in love with your passion, mission and everything about Simple Green Smoothies. My question is that I have been drinking a green smoothie most everyday for a couple of years, and the recipe is basically the “Beginners Luck”. Well almost, the one I make I use kale, but can substitute spinach if I want and I put celery and avocado in mine. The other ingredient which I thought was essential to smoothies is the protein powder. I’ve looked at several of your recipes and is doesn’t look like any of them have a protein powder, whether it be soy or whey or otherwise. Do I need a protein powder or does that just add useless calories and what about the protein?
    Thanks again! I love SGS so far and I’ve only just begun!

  28. Sandra whyatt says:

    I have been using organic Apple juice, is there any nutritional value for using this instead of water?

    • SGS Rawkstar says:

      Hi Sandra,

      We love reaching for juices when blending our favorite green smoothies! Not only do they add great flavor, but additional nutrients! The thing to keep in mind about fruit juices is their high sugar content. When using fruit juice as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits (berries, peaches, apples) to balance out the sugar content.

      Hope this helps!

  29. Miranda says:

    I have been using vanilla soy milk in my smoothies lately. Is this good or bad?

    • SGS Rawkstar says:

      Hi Miranda,

      It’s all about finding what works for you + your body. Personally, we avoid large quantities of highly-processed unfermented soy products like soy milk, as it can interfere with nutrient absorption and leach nutrients from your body. Two great alternatives are unsweetened almond + coconut milk. We love them both!

    • Miranda says:

      Thank you! I’m going to start using coconut water and/or green tea this week instead of soy milk.

    • SGS Rawkstar says:

      Rawesome! Both are great options!

  30. Sidra Chaudhary says:

    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?

  31. steve says:

    Thank you for hosting such a wonderful resource! Is there a formula for base liquid to fruit and or vegetables?

  32. Anupama Bharathula says:

    Can normal milk be added?

    • SGS Rawkstar says:

      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! πŸ™‚

  33. Pauladee says:

    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.

    • SGS Rawkstar says:

      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 πŸ™‚

  34. Ros says:

    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

    • SGS Rawkstar says:

      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

  35. Amanda says:

    Any thoughts on alkaline water as a base?
    Is there really any merit to the claims of alkaline water? So hard to know!

  36. Kelly says:

    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 πŸ™‚

  37. Joanne says:

    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

    • SGS Rawkstar says:

      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 πŸ™‚

  38. 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!

    • SGS Rawkstar says:

      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 πŸ™‚

  39. Jaco says:

    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

    • SGS Rawkstar says:

      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/plant-based-diet/frozen-smoothie-packs

      Cheers πŸ™‚

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