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Nutrient Dense Dairy-Free Smoothie Recipe

Nutrient dense, creamy dairy-free banana mango smoothie.

I love dairy. In all forms. If I could choose one food group to never have to give up…it would be dairy. And yet I or someone in my family (or a combination) have been dairy free for anywhere from six months to two or more years at a time during the past seven years. 

Which means I know a thing or two about eating dairy free and still enjoying food! You can even make delicious dairy-free frozen treats everyone will enjoy! One of the questions I get most often on my blog is how to make a good dairy-free smoothie. Because let’s be honest – yogurt or raw milk as a base for a smoothie sure tastes good!

Ingredients for nutrient dense, creamy dairy free smoothie. Avocado, banana, and mangoes chopped up with farm fresh egg yolks..

There are a few key ingredients that I add to our dairy free smoothies to make them taste creamy and satisfying. And it is important to keep in mind that you need a good balance of protein, carbs, and fat to make it both nutritious and filling.

  1. Avocado – This provides healthy fat and a very creamy texture. A little goes a long way too!
  2. Egg yolks – The yolks provide protein, fat, and vitamins. We raise our own chickens and use the egg yolks raw. Make sure you get pastured eggs from a trusted source if you are using them raw. You can save the whites to use in other dishes (those should not be eaten raw).
  3. Collagen (use the coupon KS10 for 10% off!) – This is a great protein booster when you can’t have dairy (or nuts in our case!).

RELATED: Dairy-free Gingerbread Cookies & Dairy-Free Breakfast Egg Bake Recipe

Your kids CAN make their own healthy breakfast!

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Nutrient dense, creamy dairy-free banana mango smoothie.

You know me, I like to make every ingredient count when I feed my family (just like with our “smart” water). This banana mango smoothie is no exception. In addition to my base ingredients, I add banana (creamy, sweet, healthy carbs), mango (natural sweetness and flavor), vitamin C, probiotics and chia seeds (omega-3’s).

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Creamy Dairy Free Banana Mango Smoothie Recipe

  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 1 – 3 1x

Description

A simple dairy free smoothie loaded with nutrition and flavor.


Ingredients

Scale
  • 1/4 avocado
  • 2 raw egg yolks (from pastured chickens)
  • 1 medium ripe banana
  • 1/21 mango
  • 3 Tbsp. grassfed collagen (use the coupon KS10 for 10% off!)
  • 1/2 tsp. Vitamin C (acerola or camu powder)
  • 1 capsule/1 serving powdered or liquid probiotics
  • 1/2 cup water or coconut water (for hydration and minerals)
  • 12 Tbsp. honey or maple syrup (optional, to taste)
  • Pinch unrefined sea salt
  • 2 tsp. chia seeds (optional)


ship kroger


Instructions

  1. Combine all of the ingredients in a high powered blender.
  2. Blend until well combined and smooth.
  3. Adjust sweetness to taste.
  4. Serve immediately.

Notes

This makes enough for 1 adult or 2-3 kids (depending on age).

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What About the Carbs?

I know these days carbs are the enemy for some people. But that’s not the case in our family. I learned through many years of struggle and trial and error that eating low carb was ruining my health. If you deal with adrenal fatigue (what mom doesn’t, right?) or thyroid issues, you need carbs.

Child holding nutrient dense, creamy dairy-free banana mango smoothie.

Not to mention kids need carbs too!! They need energy (again, mom this is for you too!). So don’t take away a prime source. Feed them real, healthy carbohydrates like fruits and veggies.

If you have a medical necessity for a lower carb version of this smoothie you can replace the banana and mango with fresh or frozen berries. My kids love it with strawberries!

Nutrient dense, creamy dairy-free banana mango smoothie. Got a Tummy Ache?

If there is one thing I understand it is sensitive tummies. When my son reacts to foods he gets immediate stomach aches. I have to be very careful about how I eat as well or I’ll be in pain.

This dairy-free banana mango smoothie fits the bill for sensitive tummies. Both banana and mango are very soothing. And there is no dairy to irritate the GI system. It’s actually a great way to get a child back on track after a stomach bug. You can even add a bit of activated charcoal to make sure everything is settled.

Nutrient dense, creamy dairy-free banana mango smoothie. A smoothie without a Dairy Substitute

You’ll notice that I did not use a dairy replacement such as almond milk or coconut milk. When I say dairy free I really mean it. I’m not trying to take a typical smoothie recipe and just swap the milk with a substitute. We have nut and coconut allergies in our house! Plus more. I gave up years ago trying to simply use a substitute.

This dairy-free banana mango smoothie is truly dairy free. Of all kinds. So no need to buy special ingredients. Just simple fruits and veggies with a few supplements to add nutrition.

There was a time when even banana and avocado were out for us. If you have so many allergies that even this banana mango smoothie isn’t an option, you can try my squash milk recipe. It kept my daughter going when she could hardly eat anything!

RELATED: Cashew Cream Recipe (dairy-free!)

Nutrient dense, creamy dairy-free banana mango smoothie. Breakfast is Served

My kids beg for this banana mango smoothie now. Even the ones that don’t have to be dairy free. I happily oblige because it is nourishing and simple.

You can even prep it the night before. Simply add the ingredients to the blender and refrigerate. In the morning just blend and pour. It doesn’t get any easier.

We like to serve our smoothies with homemade allergen-free muffins, gluten-free bread with sunbutter or simply hard boiled eggs with real salt.

More Healthy Breakfast Recipes

What are your favorite smoothie flavors?
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4 thoughts on “Nutrient Dense Dairy-Free Smoothie Recipe”

  1. I’m curious why you shouldn’t eat raw egg whites. I’ve been doing smoothies for a couple years now, and it’s much easier to just put the yolk and the white in it. But this is the first I’ve heard of not using the whites too.

    1. This is the way I understand it, Jayne.

      Raw egg white contains avidin and trypsin inhibitors. Duck egg whites also contain this anti-nutrient.

      Avidin blocks the digestion of biotin, one of the B vitamins. The trypsin inhibitors make digestion of the protein in the egg white more difficult.

      Both of these anti-nutrients are neutralized by cooking. As a result, it is best to reserve the egg whites for cooked dishes.

      It’s not that you can’t eat them raw. It’s just better to eat them cooked.

  2. Thank you for this post! We’re in the process of majorly changing our diet, as a family! Definitely will be cutting out gluten/wheat. My 11 yr old son has Apraxia and I’d like to try changing his food to see if it helps him and my daughter keeps having mild stomach aches after she eats various foods (so we’re keeping a food journal for her). Quick question- can I omit the raw eggs in this smoothie?? We don’t have chickens of our own yet…and I don’t have a trusted source to buy pastures eggs from. Thank you!

    1. Absolutely, Kimberly! The egg yolks add nutrition, but are not critical to the flavor and texture. Thankfully we have our own chickens, so I feel comfortable with it. But if you don’t have a good source just skip them. Good luck with the dietary changes! I have been there many times. You can check out my site if you would like some help with the process. Feeding/eating challenges and allergies are my specialty. http://justtakeabite.com/

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