Dairy-Free And Delicious: The Perfect Smoothie To Start Your Day

milk-free smoothie
Milk-free Strawberry Banana Smoothie. Ian Batchelor/StockFood Images/Getty Images
Total Time 5 min
Prep 5 min, Cook 0 min
Yield 2 cups

Looking for a quick, satisfying, healthy breakfast option in the mornings--for yourself and your family? Well the search is over! Smoothies are the perfect vehicle for packing in nutrition, even if you have a food allergy.Traditionally, with juice or milk as the base, the addition of fruit, veggies, seeds, and even grains can turn this breakfast into a powerhouse. Forget the mundane breakfast you used to have and trade it in with for a delicious drink, full of nutrition.

Smoothies are not only delicious but a great way to get your whole family off to a healthy start. Studies show that breakfast is the most important meal of the day so why not make it one that is loaded with vitamins and minerals. This is a great way to also introduce your kids to interesting ways to include fruits and vegetables that they may otherwise have not enjoyed. Also a smoothie is a great option for a breakfast on-the-go. Quite often families are in a rush, so the smoothie may be the perfect choice time and time again. 

There are many smoothie recipes to choose from but for those with allergies this can seem tough.  However If you have a milk allergy, you can make your smoothies without dairy, either opting for a 100% juice base, or using a milk alternative, such as soy milk, almond milk or hemp milk. Soy milk is a bit higher in calories, but also boasts more protein and B vitamins. Almond milk on the other hand is higher in vitamin D and calcium. Hemp milk is not traditionally a favorite, however many vegetarians are familiar with this option. Hemp milk has a creamier texture, which often works well in a smoothie.  Hemp milk may be rich in the omega 3 fatty acids, but it is important to use one that is fortified with calcium and vitamins to get the most nutritious kind. Any of these options will allow those with a milk allergy to make the perfect smoothie!  

The trick to a satisfying dairy-free smoothie is to ditch the ice and use frozen fruit instead. This delivers maximum flavor and helps keep the smoothie from becoming watery. A mix of fresh and frozen fruit works fine depending on what you have on hand.  For best results at least half of the fruit should be the frozen kind.  

Tips for Success:

Bananas: When you have bananas that are becoming overripe, simply peel them and put them in a zippered plastic bag in your freezer. They will be perfect to toss into your smoothie at a moments notice. Don't worry if they turn somewhat brown, their flavor won't be affected.The frozen banana will add a creamy texture to the smoothie.

Add-ins:  Ground flaxseed is an optional, nutritious addition. Flaxseeds are rich in omega-3 fatty acids which are important for heart health, as well as high in fiber. Another option is to add chia seeds, which are also helpful in building up the fiber content of the smoothie. Keep in mind that chia seeds tend to absorb liquid so do not add to much, as it can affect the thickness of your smoothie. 

Sweeteners: If you like your smoothie on the sweeter side you can add in things like maple syrup, agave, honey, or even non-calorie sweeteners if you want to keep the calories in check.

Layer ingredients: Pour in liquids first, then add solids.This helps ensure all ingredients are blended evenly.

Leftovers: Place any smoothie leftovers in popsicle molds and freeze for a delicious snack!


  • 2 bananas, fresh or frozen
  • 2 cups hulled strawberries, fresh or frozen
  • 1-2 cups orange juice or 1-2 cups dairy free milk
  • Juice of one lime
  • 1 T honey
  • 1 T ground flaxseed (optional)


In a blender, combine juice or milk, lime, bananas, strawberries, honey, and flaxseed. Blend, adding additional orange juice or milk a little at a time, if necessary, until the smoothie is thick but pourable. Serve immediately. Makes two large smoothies.

Edited by Jill Castle, MS, RDN and Marlo Mittler, MS RD

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