Dairy-Free Green Smoothie


This is a green smoothie recipe that is lactose free and dairy free!  It’s perfect for those that are lactose intolerant but still want a nutritious smoothie packed full of fruits and vegetables.

Green Smoothie Recipe (Dairy Free)

Smoothies are my favorite way to get my fruits and veggies in!  If it weren’t for them, I’d probably be the unhealthiest human being alive, not even kidding 🙂  I’ve been lactose intolerant since I was a little kid. Anyone else that can relate?  Growing up with this intolerance to lactose wasn’t always easy, mostly because lactose-free milk and dairy-free alternatives were simply either not accessible in those days or just tasted plain horrible.  Fortunately, there is now a wide range of great lactose free alternatives all over the place, including some milk and milk products!  It definitely makes life easier for me.  I mean, there was always those lactase pills (i.e. Lactaid) and I did use those for years.  They were a pain, though, because:  1. They don’t fully eliminate symptoms,  2. It’s a pain in the butt to have to pop a pill before eating, especially in a social setting, and 3. They are kind of expensive.  Lactose-free milk and dairy products are another option and you still get the nutrients your body needs that you would get in regular cow’s milk.  You can now find lactose-free milk, cottage cheese and ice cream in the stores. There are alternative milks, of course, but they don’t provide nearly as many nutrients as found in milk and dairy foods.

For those that don’t know, lactose intolerance is a type of food sensitivity and it is not the same thing as a cow’s milk allergy (some people confuse the two).  People who are lactose intolerant don’t naturally make enough lactose, the enzyme that breaks down lactose (a sugar found in milk).  BUT we can still try to be nutritious and keep dairy foods in our diet.  Although yogurt has 13 grams of lactose, the live and active cultures help break down some of it, making it easier to digest. Greek yogurt is a fantastic choice for folks with lactose intolerance too. During the straining process, much of the lactose is removed (I never knew this before and usually avoided it).  I now substitute Greek yogurt in a lot recipes that call for sour cream (like this Hot Corn & Cheese Dip).  Works like a charm!  And cheese lovers are in luck – hard cheeses like cheddar and Swiss are extremely lactose-intolerant friendly with less than 1 gram of lactose per ounce.  You will love this dairy-free green smoothie recipe!


Dairy-Free Green Smoothie
Prep time: 
Total time: 
Serves: 2
This is a green smoothie recipe that is lactose free and dairy free! It's perfect for those that are lactose intolerant but still want a nutritious smoothie packed full of fruits and vegetables.
  • 1 large orange, peeled and segmented
  • 1 medium-large banana, cut into chunks
  • 6 large strawberries
  • 2 cups spinach (2 generous handfuls or substitute Kale)
  • ⅓ cup lactose-free milk (or Greek Yogurt, regular milk if you want to add Dairy)
  • 1 cup ice
  1. Place all of the ingredients in a powerful blender and process until smooth.
  2. Pour into glasses and serve immediately.
Note: Make sure you use a powerful blender that will puree the orange, spinach, ice, etc. You can pour in an air-tight container and freeze any extras. Otherwise, store the leftover smoothie in the refrigerator.

February is Lactose Intolerance Awareness Month.  You can learn more about lactose intolerance here.  You can also join the conversation on Twitter by following #BeyondLI.


Disclaimer:  This sponsored post was written while participating in my partnership with National Dairy Council and One2One Network, but my opinions remain entirely my own.

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These are a few of my favorite things: cooking, baking, Broadway musicals, cruises, Disney World, Christmas, thunderstorms, 80's and country music, and my favorite pastime has ALWAYS been baseball. Go Yankees!

18 Responses to “Dairy-Free Green Smoothie”

  1. February 17, 2014 at 12:24 AM #

    I am lactose intolerant too and have found that unsweetened Almond milk is my favorite so far as a milk sub. What they have found it is not so much the actual milk that is causing problems it is all the hormones they inject into the cow that is causing a lot of problems. It always something…Great little smoothie.

    • February 18, 2014 at 12:21 AM #

      I agree- it’s always something! Almond milk is really good!

  2. February 17, 2014 at 9:24 AM #

    Ashley – awesome post – I am severly lactose intolerant too and those Lactaid pills never worked for me – though Lactaid milk was better! I didn’t have problems with yogurt, but have always avoided cheese – but finding out that cheddar cheese is “lactose-intolerant friendly” is a big plus! Thank you! Great looking smoothie too!

    • February 18, 2014 at 12:21 AM #

      Thanks so much for the comment, Shashi! I’m glad my post was informative for you 🙂

  3. February 17, 2014 at 10:41 AM #

    Both my husband and I became a bit more lactose intolerant as we neared 30. We drink soy milk now, so this is a great smoothie that we can enjoy!

    • February 18, 2014 at 12:20 AM #

      Isn’t it funny how it can get worse sometimes? Mine sort of comes and goes…

  4. February 17, 2014 at 12:40 PM #

    I love green smoothies, too, and even though I’m not lactose intolerant, I still sometimes use dairy free milk (almond milk or soy milk). And now I am craving a smoothie 🙂

    • February 18, 2014 at 12:19 AM #

      Almond milk is so yummy! Thanks for commenting, Bianca!

  5. February 17, 2014 at 2:09 PM #

    Thanks for the info Ashley! There are so many things on the topic that I didn’t know!
    Lovely smoothie, it sounds delish 🙂

    • February 18, 2014 at 12:19 AM #

      Aww I’m glad I could help you out!’ Thanks for commenting!

  6. February 17, 2014 at 2:57 PM #

    I love smoothies like this! This post was really informative. I am not lactose intolerant so I didn’t know much about it. I rely on almond milk and coconut milk a lot, which both have the calcium and Vitamin D I need. I also take a supplement, because I’ve never been a huge fan of dairy.

    • February 18, 2014 at 12:18 AM #

      I’m glad you learned something from my post! I love coconut milk!

  7. February 17, 2014 at 3:30 PM #

    I´ve broken so many liquidizers making smoothies over the years 🙂 Never have I added spinach though but probably it´s really healthy.. (I´m going to try..) Xx

    • February 18, 2014 at 12:17 AM #

      Oh I have too! Believe me!

  8. Sarah
    February 17, 2014 at 11:37 PM #

    Thank you for sharing! Hank and I are both lactose sensitive and these tips will be really helpful in cooking!

    • February 18, 2014 at 12:15 AM #

      I’m glad it was helpful!!

  9. February 19, 2014 at 5:22 PM #

    I only rarely have a problem with lactose, but I’ve started using almond milk and coconut milk quite often in my smoothies. I love that a cup of unsweetened almond milk only has around 30 calories! Your Smoothie sounds delicious. I’ve never tried adding an orange to a smoothie.

    • February 19, 2014 at 5:46 PM #

      This was my first time adding an orange! Thanks Christin!

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