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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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How to Make a Smoothie Without Milk

There are countless liquids that you can add to green smoothies—and most of them aren’t dairy! This article will show you how to make a smoothie without milk.

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

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):


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 base— 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.

COMMENT BELOW: Which liquid base from the list above sounds the tastiest?

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  1. sandra

    August 18th, 2015 at 9:18 am

    Hi, whats your opinion on freeze fruit and vegetables instead of fresh fruit and vegetables?

  2. SGS Rawkstar

    August 18th, 2015 at 1:12 pm

    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…


  3. Claudia

    September 17th, 2015 at 9:50 am

    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.

  4. SGS Rawkstar

    September 17th, 2015 at 12:23 pm

    Thanks for sharing your insight, Claudia! 🙂

  5. Marsha

    August 24th, 2015 at 3:59 am

    Are there any specific smoothies to help with hypertensive individuals (high Blood Pressure)? What veggies and fruits can be mixed to reduce a HBP?

  6. SGS Rawkstar

    August 24th, 2015 at 5:19 pm

    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…



  7. Regina

    August 30th, 2015 at 9:31 am

    All of my bananas are frozen but are a lil brown also when taking out of the freezer.

  8. SGS Rawkstar

    August 31st, 2015 at 7:29 am

    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 🙂

  9. Jennifer Salmon

    August 31st, 2015 at 7:10 pm

    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.

  10. SGS Rawkstar

    September 1st, 2015 at 7:59 am

    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 🙂

  11. Kyesha

    September 14th, 2015 at 3:01 am

    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?

  12. SGS Rawkstar

    September 14th, 2015 at 7:02 pm

    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…


    Reach out with any questions! We’re here to help you along your green smoothie journey!

  13. Sami

    October 2nd, 2015 at 6:44 am

    How long can I keep my smoothie in the fridge?

  14. SGS Rawkstar

    October 2nd, 2015 at 6:50 pm

    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!

  15. Fred Griffin

    October 6th, 2015 at 5:32 am

    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

  16. SGS Rawkstar

    October 6th, 2015 at 6:12 pm

    Hi Fred,

    You’re a total rawkstar! Thank you so much for your support!

    Cheers 🙂

  17. Katie

    October 15th, 2015 at 12:35 pm

    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?

  18. SGS Rawkstar

    October 16th, 2015 at 8:20 am

    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…


  19. Jim

    October 21st, 2015 at 11:02 am

    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.

  20. SGS Rawkstar

    October 22nd, 2015 at 6:41 am

    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…


    Cheers 🙂

  21. Alberto

    October 23rd, 2015 at 3:13 am

    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?

  22. SGS Rawkstar

    October 23rd, 2015 at 7:35 am

    Hi Alberto,

    Great question! I steep a cup of hot green tea + allow it to cool prior to blending.

    Cheers 🙂

  23. Meek

    November 5th, 2015 at 12:41 am

    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!

  24. SGS Rawkstar

    November 5th, 2015 at 7:41 am

    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 🙂

  25. linda

    November 24th, 2015 at 5:57 am

    hi im in south Africa, how do I get your book lets it?

  26. SGS Rawkstar

    November 24th, 2015 at 7:29 am

    Hi Linda,

    You can pick up a copy of our book through the Book Depository, they offer free-shipping WORLD WIDE! Oh, KALE YEAH!


  27. Ainsley

    December 4th, 2015 at 1:42 pm

    How about using Hemp milk?

  28. SGS Rawkstar

    December 5th, 2015 at 5:37 pm

    Hi Ainsley,

    Great choice! We love blendin’ with Hemp milk!

  29. Kelli

    December 8th, 2015 at 1:27 pm

    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?

  30. SGS Rawkstar

    December 8th, 2015 at 5:04 pm

    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!!

  31. Shae

    December 17th, 2015 at 4:29 pm

    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!!

  32. SGS Rawkstar

    December 17th, 2015 at 5:31 pm

    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…


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