While so many people relate to smoothies containing fruit and a liquid, such as water, milk, or juice, there are other things you should be putting in your smoothies as well!
A good, healthy smoothie should also contain vegetables, nuts/seeds, and most definitely yogurt.
Yogurt is key as it thickens smoothies, but it also happens to add great nutritional elements, protein, vitamins, and minerals, all of which are essential to your body.
However, if you cannot eat yogurt, or do not like it, what can you use as a substitute? Keep reading to find out!
Substitute For Yogurt In Smoothies
Whether you simply do not like yogurt, are vegan, or are perhaps intolerant to yogurt, there are plenty of options for you. Check out these 13 options you can indulge in!
#1. Non-Dairy Yogurt
This is the obvious choice, especially for vegans and those who are dairy intolerant.
The consistency of these yogurts is similar to regular dairy yogurt, and the taste is often the same. However, make sure you pick one with a similar nutritional profile to dairy yogurt to get the same health benefits.
#2. Frozen Banana
Frozen banana works well in smoothies, however, add a bit more fluid for the same consistency as yogurt.
It adds creaminess and thickness, but also provides a sweetness. Bananas are also high in potassium, fiber, and vitamin C as healthline.com says.
You May Like This Article: How to Freeze Bananas for Smoothies
#3. Frozen Cauliflower
Frozen cauliflower makes a great substitute as it has a similar consistency, though you may need to add extra liquid to get an exact match.
It adds creaminess and thickness with a very neutral flavor. It is also high in nutrients and fiber. This is a very healthy choice for your smoothies.
#4. Frozen Avocado
Avocadoes are creamy and add healthy fats, however, they will also require extra fluids to optimize the consistency.
They also are mild in flavor so will not overpower your smoothie. They are ideal for enhancing the thickness of your smoothie.
Avocado is also good if you are trying to cut down on sugar, even fruit sugar. So use avocados if you want to make low-sugar smoothies!
Use half a cup of rolled oats and add more as needed. Oats add thickness, and plenty of fiber, not to mention a delicious almost nutty-like flavor.
Rolled oats are also high in protein and other essential nutrients. Dry oats are thicker but harder to blend so always soak beforehand.
#6. Pumpkin Puree
You can use pumpkin puree at a 1:1 ratio, and expect it to add thickness and creaminess.
Its sweet flavor makes it versatile. It also contains a lot of fibers which makes it very healthy to add. The mild taste of pumpkin will pair best with some recipes more than others.
Only use pumpkin puree, not pumpkin pie mix as ehow.com states their nutrients are different!
#7. Nut Butter
Nut butters are another good substitute, simply add a couple of tablespoons and taste to gauge how much is needed.
Nut butters can add creaminess, protein, healthy fats, and more as webmd.com research states. However, they are usually calorie dense, so keep the portions to a minimum.
If you are intolerant to nuts, you can use other alternatives, such as sunflower seed butter.
#8. Sweet Potato
Sweet potato works at a ratio of 1:1, but be sure to add some extra liquid, especially if you don’t like extremely thick smoothies.
Sweet potatoes are thick and creamy, with a mild but sweet taste. Be sure to cook them until soft before adding them to smoothies.
Tahini paste is a good option, start with a tablespoon or two and adjust as you go. This is a paste made with sesame seeds so it is a lot like nut butter in that it adds healthy fats, creaminess, and protein.
However, do expect it to have a slightly different taste to yogurt. Its taste is also quite dominant, so make sure you pair It with other strong flavored ingredients so you can balance the taste.
Silken tofu can also work, use 1/4 of a cup and add as needed. Its mild taste makes it versatile.
Since it’s plant-based it is great for those who avoid dairy. Silken tofu is the best option as it is most like yogurt.
Tofu is also high in protein, making it a wonderful substitute for yogurt.
#11. Coconut Milk
Use a 1/2 cup of coconut milk from a can as a replacement for yogurt. It is thick and creamy and has healthy fats too.
However, it may result in a tropical-tasting smoothie, so keep this in mind.
#12. Sour Cream
If you do not mind dairy but just don’t like yogurt consider sour cream. They’re very alike, with the primary difference being that yogurt is fermented milk while sour cream is fermented dairy cream.
It works at a 1:1 ratio, and no, it doesn’t make it sour!
Buttermilk works at a 1:1 ratio, but it has fewer calories, more calcium, and more vitamins A and C than yogurt as versus.com shows.
This is a great replacement in meal replacement smoothies if you mix it with other protein-high ingredients!
5 Reasons People Need A Substitute For Yogurt in Smoothies
There are several reasons that people may need to find a yogurt substitute for their smoothies. Let’s take a look at what these reasons may be!
- They are on a vegan diet. Vegans cannot have regular dairy yogurt as it is made with dairy, which is not vegan. Vegans can have vegan yogurt as vegan.com states, however, but some other substitutes may be easier to find.
- They are lactose intolerant as mayoclinic.org says. Yogurt contains dairy so it also contains lactose. This means that those who have lactose intolerance cannot enjoy yogurt. Finding a dairy-free option means they can still enjoy the benefits without suffering for it.
These are the primary 2 reasons. However, there are others, including:
3. They simply do not like yogurt.
4. They have IBS.
5. Some yogurt is not okay for diabetics.
Why Do Smoothies Need Yogurt? Or Do They Need Yogurt?
Can you make a smoothie without yogurt? Smoothies do not necessarily have to contain yogurt. It does add a great texture, as well as flavor and protein.
However, there are plenty of alternatives that mean you do not have to include yogurt in your smoothie in order to reap the benefits it provides.
You can use any of the 13 substitutes mentioned instead of yogurt to get similar health benefits and texture benefits. Therefore, yogurt is not essential in smoothies.
Can You Use ice-Cream Instead of Yogurt In A Smoothie?
You can use ice cream to replace yogurt in smoothies. It will help to simulate the same texture, however, it will not provide the same health benefits and will usually have a lot more sugar.
What Can I Substitute For Milk Or Yogurt In A Shake?
You can use water, almond milk, coconut milk, or water to replace milk or yogurt in shakes. However frozen bananas, cauliflower, and avocados all work well too. Sour cream and buttermilk are also good options.
Can Protein Powder Replace Yogurt For Smoothie?
You could use protein powder in the place of yogurt in smoothies as many plant-based powers do not contain dairy. However, the texture won't be the same as yogurt.
Vegan Substitute For Yogurt In Smoothies
You can use dairy-free yogurts if you are vegan as well as frozen bananas, frozen avocados, or frozen cauliflower in place of yogurt.
Healthy Substitute For Yogurt In Smoothies?
Flaxseeds can be a great substitute for yogurt in smoothies as they create thickness. They are also nutritionally dense as well! Other options include frozen bananas and nut butter.