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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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