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Iโ€™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 smoothiesโ€”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 baseโ€” 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. Sami

    October 2nd, 2015 at 6:44 am

    How long can I keep my smoothie in the fridge?

  2. 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!

  3. 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

  4. SGS Rawkstar

    October 6th, 2015 at 6:12 pm

    Hi Fred,

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

    Cheers ๐Ÿ™‚

  5. 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?

  6. 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…


  7. 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.

  8. 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 ๐Ÿ™‚

  9. 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?

  10. 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 ๐Ÿ™‚

  11. 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!

  12. 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 ๐Ÿ™‚

  13. linda

    November 24th, 2015 at 5:57 am

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

  14. 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!


  15. Ainsley

    December 4th, 2015 at 1:42 pm

    How about using Hemp milk?

  16. SGS Rawkstar

    December 5th, 2015 at 5:37 pm

    Hi Ainsley,

    Great choice! We love blendin’ with Hemp milk!

  17. 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?

  18. 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!!

  19. 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!!

  20. 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…


  21. Jaco

    December 25th, 2015 at 2:27 am

    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

  22. SGS Rawkstar

    December 27th, 2015 at 8:21 am

    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…


    Cheers ๐Ÿ™‚

  23. Michelle @ Modern Acupuncture

    December 26th, 2015 at 5:45 am

    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!

  24. SGS Rawkstar

    December 27th, 2015 at 8:21 am

    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 ๐Ÿ™‚

  25. Joanne

    January 21st, 2016 at 3:54 pm

    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

  26. SGS Rawkstar

    January 21st, 2016 at 4:36 pm

    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 ๐Ÿ™‚

  27. Kelly

    January 25th, 2016 at 12:01 pm

    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 ๐Ÿ™‚

  28. SGS Rawkstar

    January 25th, 2016 at 6:41 pm

    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…


  29. Kelly

    January 26th, 2016 at 6:08 am

    Thank you so much for the info!!!! Aiming at making green smoothies a daily habit for life!! ๐Ÿ™‚

  30. SGS Rawkstar

    January 26th, 2016 at 8:43 am

    You’re so welcome, Kelly! Thanks for blendin’ with us! ๐Ÿ™‚

  31. Amanda

    February 4th, 2016 at 7:41 am

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

  32. SGS Rawkstar

    February 11th, 2016 at 5:20 pm

    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…


  33. Ros

    February 11th, 2016 at 5:15 pm

    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

  34. SGS Rawkstar

    February 11th, 2016 at 5:17 pm

    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. Pauladee

    March 28th, 2016 at 8:53 am

    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.

  36. SGS Rawkstar

    March 28th, 2016 at 6:31 pm

    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 ๐Ÿ™‚

  37. Anupama Bharathula

    April 7th, 2016 at 9:49 am

    Can normal milk be added?

  38. SGS Rawkstar

    April 7th, 2016 at 12:14 pm

    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! ๐Ÿ™‚

  39. steve

    April 9th, 2016 at 10:31 am

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

  40. SGS Rawkstar

    April 11th, 2016 at 8:31 am

    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…


  41. Sidra Chaudhary

    April 15th, 2016 at 6:02 pm

    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?

  42. SGS Rawkstar

    April 18th, 2016 at 11:29 am

    Hi Sidra,

    Looking to improve your skin health? Look no further than avocado! Check out our favorite green smoothie for your skin hereโ€ฆ


    Looking to help remove facial scars? We suggest reaching out to your dermatologist to determine whatโ€™s best for you + your skin!


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