Maybe you’re avoiding dairy. Maybe you ran out of yogurt. Whatever the reason, you can still make a creamy, delicious, nutrient-dense smoothie without the use of yogurt. I know because I’ve tried. Keep reading to learn my go-to substitute for yogurt in smoothies, along with a list of 10 other alternatives you can try. Let's get blending!
Jump to:
- Do you have to use yogurt in a smoothie?
- How can I thicken a smoothie without yogurt?
- Top picks
- 1. Non-dairy yogurt
- 2. Frozen cauliflower
- 3. Frozen banana
- 4. Frozen avocado
- 5. Nut butter
- 6. Tahini
- 7. Pumpkin puree
- 8. Oats
- 9. Sweet potato
- 10. Coconut milk
- 11. Tofu
- Summary
- Smoothie recipes
- More smoothie tips
Do you have to use yogurt in a smoothie?
No, you don't. Yogurt is a popular ingredient in smoothies because it adds a creamy texture and a boost of protein and healthy fat that make your drink that much more nutritious. But, what if you don't like the taste of yogurt? Or, what if you're avoiding dairy? Don't worry - there are plenty of alternatives that will give your smoothie similar texture and health benefits.
When looking for a substitute for yogurt in smoothies, you'll need to consider the alternative's taste, texture and nutritional profile. From non-dairy yogurt to frozen avocado, there are several ingredients you can swap in that you probably already have in your kitchen.
Scroll down to see the full list of options.
How can I thicken a smoothie without yogurt?
No one likes a runny smoothie. Or maybe they do? I'm not sure. But, if you're team extra creamy, here's how to make your shake thick without the use of yogurt:
- The trick is to swap in a different thickening agent. Some good options include non-dairy yogurt, frozen cauliflower, frozen banana, frozen avocados, nut butter, tahini, pumpkin puree, oats, coconut milk, tofu, butternut squash or sweet potato. You can read about each of these in detail below.
- Freeze your liquid ahead of time. Think about it this way... ice will thicken a smoothie more than water. So, will frozen almond milk. So, that's another hack you can experiment with.
Top picks
If you're in a rush, I get it. Below is my favorite substitute for yogurt in smoothies: non-dairy yogurt. More specifically, I love coconut or almond yogurt.
Want to know more? Keep scrolling for all the details on how to use these two options and so much more.
1. Non-dairy yogurt
Non dairy yogurt can be used in place of yogurt in a smoothie in a 1:1 ratio.
Pros:
- Non-dairy yogurts, such as soy, almond, or coconut yogurt, have a similar consistency and tanginess to regular yogurt.
- They are great if you are lactose intolerant, vegan, or have other dietary restrictions.
Consideration:
- For similar health benefits, choose a non-dairy yogurt with a similar nutritional profile to regular yogurt. Avoid non-dairy yogurts with added sugars.
2. Frozen cauliflower
Frozen cauliflower can be used as an alternative for yogurt in smoothies in a 1:1 ratio. However, you may need to use slightly more liquid in your recipe to achieve a similar smoothie consistency.
Pros:
- Frozen cauliflower will add creaminess and thickness to smoothies, similar to yogurt.
- It has a neutral flavor, making it a versatile ingredient that can be used in a variety of smoothies.
- Cauliflower is a great source of vitamins and minerals, including vitamin C, vitamin K, folate, potassium, and fiber, making it a healthy addition to your smoothie.
Considerations:
- You may need to add a bit more liquid than usual to achieve your desired consistency, as cauliflower is denser than yogurt. Experiment with proportions until you find a consistency you love.
3. Frozen banana
Frozen banana can be used as a substitute for yogurt in smoothies in a 1:1 ratio. However, you may need to use slightly more liquid in your recipe to achieve a similar smoothie consistency.
Pros:
- Frozen banana will add creaminess and thickness to smoothies, similar to yogurt.
- It has a mild, but sweet flavor, making it a versatile ingredient that can be used both to thicken and sweeten your smoothie.
- Bananas are a great source of potassium, vitamin C, and dietary fiber, making them a healthy addition to your smoothie.
Considerations:
- You may need to add a bit more liquid than usual to achieve your desired consistency, as frozen banana is denser than yogurt. Experiment with proportions until you find a consistency you love.
4. Frozen avocado
Frozen avocado can be used as a replacement for yogurt in smoothies in a 1:1 ratio. However, you may need to use slightly more liquid in your recipe to achieve a similar smoothie consistency.
Pros:
- Frozen avocado will add creaminess and healthy fats, just like yogurt.
- It has a mild flavor, which makes it a versatile ingredient that can be used in a variety of smoothie recipes.
Cons:
- You may need to add a bit more liquid than usual to achieve your desired consistency, as frozen avocado is denser than yogurt. Experiment with proportions until you find a consistency you love.
5. Nut butter
Nut butter can be used as a substitute for yogurt in smoothies. Start with 1-2 tablespoons per smoothie and adjust from there.
Pros:
- Nut butter is a great option to add creaminess, healthy fats, and protein to smoothies, similar to yogurt.
Considerations:
- Nut butter is quite calorie-dense. If you're watching your calorie intake, you may want to use less or choose a lower-fat nut butter option.
- Using nut butter instead of yogurt will result in a smoothie with a slightly different taste. If you enjoy a delicious nutty flavour, that should be no problem. I suggest experimenting with different kinds of nut butter to find a flavour you love.
- You may need to add a bit more liquid than usual to achieve your desired consistency, as nut butter is a little more dense than yogurt. Experiment with proportions until you find a consistency you love.
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6. Tahini
Tahini can be used as a replacement for yogurt in smoothies. Start with 1-2 tablespoons per smoothie and adjust from there.
Pros:
- Tahini is a paste made from sesame seeds. So, like nut butter, it is a great option to add creaminess, healthy fats, and protein to smoothies - just like yogurt.
Considerations:
- Using tahini instead of yogurt will result in a smoothie with a slightly different taste. The bolder taste of tahini will pair better with some smoothie recipes than others.
- You may need to add a bit more liquid than usual to achieve your desired consistency, as tahini is a little more dense than yogurt. Experiment with proportions until you find a consistency you love.
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7. Pumpkin puree
Pumpkin puree can be used in place of yogurt in a smoothie in a 1:1 ratio.
Pros:
- Pumpkin puree will add creaminess and thickness to smoothies, just like yogurt.
- It has a mild, slightly sweet flavor, making it a versatile ingredient that can be used both to thicken and sweeten your smoothie.
- Pumpkin is a great source of dietary fiber, making it a healthy addition to your smoothie.
Considerations:
- Using tahini instead of yogurt will result in a smoothie with a slightly different taste. The mild pumpkin taste will pair better with some smoothie recipes than others.
- Be sure to buy a can of pumpkin puree, not pumpkin pie mix. The first is 100% pumpkin, the second is a sugary mix used to make homemade pumpkin pie.
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8. Oats
Oats can be used as a replacement for yogurt in smoothies. Start with ½ cup of rolled oats per smoothie and adjust from there.
Pros:
- Oats are a great option to add thickness, fiber, and nutrients to smoothies.
- They have a mild, nutty flavor that can complement a variety of other ingredients.
- Oats are a great source of fiber, protein, and various vitamins and minerals.
Considerations:
- To use oats in your smoothies, you can add them in dry or soaked. If you use dry oats, they will provide more thickness, but will also be more difficult to blend. If you soak them in liquid beforehand, they'll be easier to blend and result in a smoother texture.
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9. Sweet potato
Sweet potato can be used as a replacement for yogurt in smoothies in a 1:1 ratio. However, you may need to use slightly more liquid in your recipe to achieve a similar smoothie consistency.
Pros:
- Sweet potato will add creaminess and thickness to your smoothie, similar to yogurt.
- It has a mild, yet sweet flavor, making it a versatile ingredient that can be used both to thicken and sweeten your shake.
Considerations:
- To use sweet potato in your smoothie, you'll need to cook it until soft first. From there, you can blend it together with your other ingredients.
- If you don't have a sweet potato on hand, squash can be used in the same way.
- You may need to add a bit more liquid than usual to achieve your desired consistency, as sweet potato is denser than yogurt. Experiment with proportions until you find a consistency you love.
10. Coconut milk
Coconut milk can be used as a replacement for yogurt in smoothies. Start with ½ cup of coconut milk and adjust from there.
Pros:
- Coconut milk will add creaminess and thickness to your smoothie, similar to yogurt.
- Coconut milk is a good source of healthy fat, just like yogurt.
Considerations:
- Using coconut milk instead of yogurt may result in a smoothie with a slightly tropical taste. It's best to experiment with different ratios of this ingredient to find a quantity that suits your taste buds.
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11. Tofu
Silken tofu can be used as a susbtitute for yogurt in smoothies. Start with ¼ cup of and adjust from there.
Pros:
- Tofu has a mild taste and creamy texture that makes it a good option for replicating the texture that yogurt adds to smoothies.
- Tofu is a great source of plant-based protein, so can be a good swap if you're avoiding dairy.
Considerations:
- My preference is to use silken tofu. Unlike firm tofu, silken tofu has a lower protein content, giving it a closer consistency to applesauce and yogurt.
- Silken tofu can have a strong taste, so the amount you should use in place of yogurt will vary depending on personal preference. It's best to experiment and find a ratio that's right for you.
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Summary
There are a number of reasons you might be looking for a yogurt alternative in your shake. From food intolerances to lack of availability to taste presences.
These are the best substitutes for yogurt in smoothies:
- If yogurt is used as thickening agent, you can use non-dairy yogurt, frozen cauliflower, frozen banana, frozen avocados, nut butter, tahini, pumpkin puree, oats, coconut milk, tofu, butternut squash or sweet potato.
- If yogurt is used for nutritional value, it's best to use a high fat, high protein option like non-dairy yogurt, frozen avocado, nut butter, tahini or coconut milk.
- If you want a neutral taste similar to yogurt, then the best substitutes will be other neutral flavoured ingredients like non-dairy yogurt, frozen avocado and frozen cauliflower.
- If you're looking for a dairy free substitute for yogurt in smoothies, you can use non-dairy yogurt, tofu, frozen cauliflower, frozen banana, nut butter, tahini, pumpkin puree, oats, coconut milk, tofu, squash or sweet potato.
Smoothie recipes
Now that you know all about how to substitute yogurt in smoothies, I invite you to check out my collection of healthy beverage recipes or check out some of my favourites I hand selected for you below.
More smoothie tips
Do you ever wonder why smoothies are so much better when you buy them? It's all about understanding how to build the perfect smoothie at home. Avoid a gunky, chunky, funky shake with the tips and tricks in my smoothie guides below.
Have you tried any of these subs for yogurt in smoothies? Do you have any of your own? Please take a minute to leave a comment below with your suggestions.
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