Substitute For Yogurt In Smoothies: Dairy-Free And Vegan Ideas

substitute for yogurt in smoothiesWho doesn’t like a rich and creamy smoothie? I know I do! Filled with a kaleidoscope of flavors, it’s the perfect meal to start the day. Grab your favorite fruits, a handful of leafy greens, add some yogurt, toss them all in the blender, and in less than a minute you can have a tasty and filling smoothie. Yogurt gives smoothies the rich, creamy consistency because of its full and dense texture and is also a good source of protein.

But hold on – what if you are lactose intolerant, a vegan who doesn’t consume animal byproducts, or you simply do not like the taste of yogurt? There’s also the matter of yogurts containing added sugar and artificial ingredients.  If any of these concerns apply to you, don’t worry. You can easily find a substitute for yogurt in smoothies.

Here are some great alternatives that will not only give you the creamy consistency you love but are also packed with nutritional goodness such as protein, fiber, and healthy fats.

Plant-Based Milk

Consumers are becoming more health-conscious. As a result, the marketplace is changing. One area where this is evident is the increase in the demand and consumption of plant-based milk. Almond milk, soy milk, and coconut milk, for example, are becoming popular options to dairy milk. They are also great alternatives to yogurt for your smoothie recipes.

soy milk and tofuAlmond Milk

This is an excellent choice to add to your smoothie for a creamy texture. Try the unsweetened version rather than the flavored ones. Almond milk contains a healthy mix of nutrients including calcium, Vitamin A, D, and E. It also has Omega-3 and 6 fatty acids.

Soy milk

This is a great liquid base for a delicious smoothie blend.  Made from soybeans, it’s a good source of protein, has less fat than whole milk, and contains fundamental nutrients such as iron and calcium.

Coconut milk

This tropical delight is very rich and creamy so using it in your smoothie will give you the desired consistency. It is creamier than almond and soy milk and offers up healthy fats.

Read More: Best small blender for protein shakes

Seeds

Chia seeds and flax seeds are great choices to add a rich texture to smoothies. If you use an ounce (2 tablespoons) of chia seeds, you’re adding 11 grams of fiber, 4 grams of protein, and 9 grams of fat to your diet. No doubt, they’re a better substitute for yogurt in smoothies.  They are extremely absorbent so if you pre-soak them for about 10 minutes, you’ll end up with a thick gel-like texture. I wouldn’t recommend more than 2 tablespoons of chia seeds in your smoothie.

Flax seeds provide vital fiber nutrients. If you want a fiber-rich smoothie, they’re the perfect addition. Like chia seeds, they are absorbent so be careful not to add too much to your favorite smoothie. Not only are flax seeds a nice thickening agent, but they also give a grainy texture. If you’re not a fan of the grainy texture, simply pre-soak them.

Nut Butter

Your choice of nut butter will have your smoothie jam-packed with protein and healthy fats, and of course thick and creamy. Peanut butter is perhaps the most popular option, but there are other choices such as almond, cashew, and sunflower. Nut butter is full of flavor but also have high-calorie content. Be sure to use sparingly when blending with your smoothie because those calories can add up.

Banana

The best fruit to add to your smoothie for smooth, rich, creamy texture is a ripe banana. It pairs well with almond milk and gives the best result when it is frozen. As an all-natural sweetener, a banana is the better alternative to yogurt, which has added sugar.

Avocado

Get your hands on a ripe, all-natural avocado and you’ve got yourself a delightful smoothie ingredient. Loaded with healthy fats, avocado is sure to give your smoothie a rich texture and creaminess. In addition, there’s a fiber nutrient to lower cholesterol and stabilize blood sugar levels.

Tofu

Tofu works well in smoothies because it gives a thick and creamy texture. Silken tofu is the preferred choice so blend with your favorite fruit and enjoy the yummy goodness. It’s a dairy-free, gluten-free, and popular vegan option. Tofu is low in fat and cholesterol and is quite filling.

Protein Powder

Yes, you guessed it, protein powders are high-protein boosters for your smoothie. They also add body by helping to thicken things up, not to mention they are full of flavors!  This is an excellent alternative to yogurt because it provides more protein and has a longer shelf life.

Final Thoughts

avocadosThere are lots of options for your smoothie that does not include yogurt. The alternatives are healthier and, in some cases, richer and creamier. Yogurt is highly processed with added sugar and is a dairy product.

Whatever your reasons are for avoiding yogurt, rest assured the substitutes I have given you, will leave you with a delicious glass of your favorite smoothie. Take your pick from the ingredients I have listed and get creative. You can’t go wrong trying out a different mix of ingredients and flavors. Try a new one every day until you find what you like best.  My only recommendation is to check the calorie content, especially if your goal is to lose weight, as some ingredients are high in calories.

Cheers to tasty, creamy, and yogurt free smoothies.