Almond Milk In Smoothies: A Dairy-Free Delight

Is almond milk good in smoothies?

Did you know that more than half of adults have some form of lactose intolerance?

No wonder many of us are swapping traditional dairy for almond milk in smoothies. Almond milk not only sidesteps the bellyaches but also adds a lightly creamy texture to your favorite blends without overpowering other flavors.

Incorporating almond milk can elevate your smoothie game, and adds a nutritious twist that keeps both taste and health in check.

Almond milk has become a favorite choice for smoothies. It’s loved for its light texture and mild flavor. This makes it blend well without overpowering other ingredients, so you can enjoy the taste of your fruits and veggies more.

One big reason you might pick almond milk is its low-calorie count. If you’re watching your weight, this can be important. Almond milk usually has fewer calories than regular dairy or soy milk.

It’s also lactose-free, which is great if you’re lactose intolerant or vegan. And it comes with nutrients like vitamin E, which is good for skin health.

Here are some perks of using almond milk in smoothies:

  • Low in calories
  • Lactose-free option
  • Contains vitamin E
  • Doesn’t mask the flavors of other ingredients
  • It’s easy to store and lasts longer than cow’s milk once opened

But remember to check labels when you buy almond milk. Some brands add sugar or other stuff that might not fit your diet plan.

Almond milk nutritional information

If you pick almond milk for your smoothies, then you are choosing a drink with a unique nutritional profile.

A typical single serving of unsweetened almond milk, which is about one cup or 240 milliliters, can vary slightly by brand but generally contains:

  • Around 30 to 50 calories
  • 1 gram of protein
  • 2.5 grams of fat
  • Less than 1 gram of carbohydrates
  • No cholesterol

Unlike regular dairy milk, it’s low in calories and sugars and free from saturated fats. This makes it a heart-friendly option.

Almond milk also offers essential nutrients like calcium and vitamin E. Many brands fortify their product with vitamins and minerals like vitamin D and B12. These are good for bone health and energy levels.

Remember, though, not all almond milks are the same.

Some contain added sugars or flavors that change their nutritional value, so always check the label.

NutrientAmount per 1 cup (240 ml)% Daily value*
Calories30 – 502-3%
Total Fat2.5g4%
Saturated Fat0g0%
Trans Fat0g0%
Sodium150 – 200mg6-8%
Total Carbohydrate1 – 2g<1%
Dietary Fiber1g4%
Total Sugars0 – 1g0%
Includes Added Sugars0g0%
Vitamin D2.5µg (100 IU)10%
Calcium300 – 450mg25-35%
*% Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

What ingredients go well with almond milk

Fruit pairings

Almond milk blends beautifully with fruit, like strawberries and blueberries. These fruits add a natural sweetness and vibrant color to your mixed berry smoothie with almond.

Bananas are also a great match; they give a creamy sweetness without overpowering.

Try combining your almond milk with:

  • Berries (strawberries, blueberries)
  • Banana for thickness
  • Mango or pineapple for a tropical taste

Avoid fruits that might curdle the milk or create an off-taste, such as citrus fruits in your almond milk smoothies.

Check out our mega list of 20+ banana smoothie recipes where you can sub in almond milk for any liquid base.

Vegetable blends

Add leafy greens. Spinach and kale are my go-to ingredients. Spinach is milder in flavor than kale, but both contain crazy amounts of iron and good stuff like vitamin K.

Cucumber is also another awesome vegetable that adds nutrition and mild taste.

Add avocado to make it extra creamy.

Incorporate vegetables like:

  • Spinach or kale for iron
  • Cucumber for a blast of freshness
  • Avocado for creaminess

Protein and extras

To boost protein in your smoothies, consider adding nut butter or chia seeds, which complement the nuttiness of almond milk nicely.

You could also toss in some flaxseeds or hemp hearts, too!

Here are a few extras to try:

  1. Nut butter for protein
  2. Chia seeds for omega-3s

Remember not to overload on proteins as they could make your drink too thick.

Almond milk smoothie recipes

3-Ingredient almond milk smoothie recipe

You can make a delicious smoothie with only three ingredients.

  1. Pour 1 cup of almond milk into your blender
  2. Add one banana 
  3. Add a handful of frozen berries for a burst of flavor and antioxidants.
  4. Mix everything until smooth in your blender.
  5. Once the mixture is smooth, pour it into a glass and serve immediately.

Almond milk makes the texture light and easy to sip. This simple recipe is perfect when you’re short on time but want something tasty.

Protein punch almond milk smoothie recipe

How to make a high protein almond milk smoothie:

  1. Pour 1 cup of almond milk into the blender.
  2. Add one scoop of protein powder to your blender.
  3. Add 1/2 cup of Greek yogurt or silken tofu to the blender.
  4. Blend the ingredients together until everything is mixed well.
  5. Pour your high-protein almond milk smoothie into a glass.

Enjoy your delicious and nutritious post-workout refreshment or filling breakfast option!

Energy lift almond milk smoothie recipe

  1. Pour 1 cup of unsweetened almond milk into your blender
  2. Add 1 tablespoon of chia seeds and let it sit for 2-3 minutes to allow the seeds to absorb the milk and plump up.
  3. Add a handful of fresh spinach or kale to the blender.
  4. Blend all the ingredients together until they form a smooth mixture.
  5. Pour the shake into a glass and enjoy! 

This energizing shake will give you the necessary boost of energy and the essential nutrients that your body needs to stay healthy.

Enjoy this vibrant green shake before tackling your busy day or as an afternoon pick-me-up!

Make your own almond milk recipe

Gather ingredients

To start, you’ll need raw almonds and water. That’s it!

For every cup of almonds, use two cups of water.

First, soak the almonds in water overnight. This softens them and makes blending easier.

Drain them the next day.

Blending process

Next comes blending.

Put your soaked almonds and fresh water into a blender. Blend for about two minutes until smooth.

Now, pour this mixture through a cheesecloth or nut milk bag over a bowl.

Squeeze out all the liquid – that’s your almond milk.

Optional: After straining, sweeten or flavor with honey, vanilla, or stevia.

How is almond milk for the following health concerns:

Weight management

Almond milk is low in calories, making it a great option if you’re trying to lose weight.

By t almond milk in your smoothies, you cut down on excess calories that typical dairy contributes without a big sacrifice in taste or texture. Plus, it’s filling, which means you might snack less.

Remember that gaining or losing weight depends on total calorie intake and expenditure.

Higher-calorie ingredients should accompany almond milk in your smoothies if you want to gain weight, for example nut butters, avocados, protein powders etc.


Almond milk has a lower sugar content than regular dairy milk or sweetened varieties of non-dairy milks. This helps maintain blood sugar levels.

Always check labels, though. Some brands add extra sugar, which can spike glucose levels.


Almond milk provides essential vitamins like calcium and vitamin E. But it is low in protein and other nutrients that are important for fetal development that are found in cow’s milk. So you should add other sources of protein and vitamins when using almond milk in your smoothies.

Digestive health

Almond milk is often easier on the stomach than dairy products since its lactose free. For those with sensitive digestion, it’s ideal to add a slight level of creaminess to smoothies without discomfort afterwards.

It also contains dietary fiber that supports digestive health by helping keep you regular.

Detox support

Almond milk is light and hydrating, which can help to flush your liver and kidneys.

But don’t rely solely on almond-milk-based smoothies; ensure variety in your diet with plenty of water-rich fruits and vegetables, too!

Other delicious uses for almond milk

Baking substitute

Almond milk is a fantastic baking substitute. You can use it instead of cow’s milk in recipes. It adds a light, nutty flavor to your baking.

Try almond milk in cakes, muffins, or pancakes. Just swap it out one-for-one with regular milk, and your treats will still be moist and delicious.

Dairy-free option

If you’re avoiding dairy, almond milk is a great alternative milk choice. Pour almond milk over your morning granola. Add it to your coffee for a smooth taste without the lactose found in cow’s milk.

What’s the environmental impact of producing almond milk?

Producing almond milk does affect our planet.

Firstly, almonds need a lot of water to grow. Each almond requires about 1.1 gallons of water, which is a lot! And almonds are mainly grown in California, which faces water shortages. This demand can strain local resources.

Secondly, bees pollinate almond trees. Many bees are brought to California for this job each year. Sadly, these trips can stress and harm bee populations.

Lastly, there’s land use to consider. Almond farms take up lots of space that could support diverse ecosystems.

But it’s not all bad news:

  • Almond milk production uses less water than dairy farming.
  • It creates fewer greenhouse gases compared to cow’s milk.

So, it’s not perfect, but almond milk might still be better for Earth than some alternatives.

Remember these points when choosing your next smoothie base.

Now let’s look at how you can make your smoothie habit more eco-friendly:

  • Choose brands that source almonds from sustainable farms.
  • Look out for organic labels—they often mean safer bee practices.
  • Use homemade or local almond milk if possible; it reduces transportation emissions.

Final thoughts

Almond milk has clearly established itself as a versatile and nutritious choice for smoothies, blending seamlessly with various ingredients to create delicious and health-conscious beverages.

From its nutritional benefits to its environmental footprint, almond milk offers a sustainable option that aligns with your wellness goals and ethical preferences.

Whether you’re whipping up a quick breakfast or seeking a post-workout refreshment, incorporating almond milk can elevate your smoothie game.

Frequently Asked Questions

Why do people often use almond milk in smoothies?

Almond milk is a favorite for smoothies because it’s low in calories and has a slightly creamy texture without overwhelming other flavors. It’s also dairy-free, making it ideal for those with lactose intolerance or following vegan diets. So is almond milk better for smoothies? In certain cases yes, if you’re looking for a neutral flavored milk alternative it is a good choice.

What nutritional benefits does almond milk offer?

Almond milk provides essential nutrients like vitamin E, magnesium, and calcium (when fortified). It’s also lower in calories than dairy, which can benefit weight management.

Can you suggest some ingredients that pair well with almond milk in smoothies?

Almond milk blends beautifully with fruits like bananas, berries, and peaches. For added nutrition, throw in some spinach or kale. Consider adding chia seeds or a scoop of your favorite protein powder to boost the protein content.

Could you share an easy almond milk smoothie recipe?

Sure thing! Blend 1 cup of unsweetened almond milk, ½ banana, a tablespoon of peanut butter, and a few ice cubes for a quick and tasty option. Delicious!

Is it challenging to make my own almond milk at home?

Not at all! Soak your almonds overnight, blend them with water, and strain the mixture through cheesecloth. You’ll have fresh, homemade almond milk ready to enjoy!

How does consuming almond milk impact certain health conditions?

Almond Milk is generally good for heart health due to its low saturated fat content. However, if you have nut allergies or thyroid issues, check with your doctor first since almonds may not suit everyone.

What are some other ways I can use almond milk besides in smoothies?

Almond Milk works great as a substitute for dairy when baking; plus, it can add light creaminess to your morning coffee or cereal bowl.

Photo of author


Shannon L

I'm Shannon.My mission is to guide you through the world of smoothies and help you feel good, even when dealing with the occasional existential crisis.After a big life change, I started experimenting with a variety of colorful and nutritious smoothie recipes, which not only helped me regain my energy but also inspired me to become a certified wellness coach.Let's go on this juicy journey together, one sip at a time!