Lactose Free Living

5 Ingredient Lactose-Free Smoothie

The weather is warming up and that means it’s time to focus on staying cool and hydrated! One of my favorite ways to boost my hydration is by making a smoothie. Not only do smoothies help you stay hydrated but they also pack in nutrient-rich foods that support digestive and overall health. My favorite smoothie recipes include dairy products, which helps provide a thick, creamy texture. News flash- people who struggle with lactose intolerance can enjoy recipes with dairy products too! This 5 Ingredient Lactose-Free Smoothie made with Green Valley Lactose-Free Kefir will keep you cool, energized, and allow you to get back to enjoying dairy like you used to.

5 Ingredient Lactose-Free Smoothie

What is lactose-free dairy?

Dairy naturally contains sugars called lactose that some people cannot tolerate due to lactose intolerance or malabsorption. Our bodies require the lactase enzyme to break down the dairy sugar, lactose, into glucose and galactose which can then be easily absorbed. As you age, your ability to digest lactose can become more difficult. Lactose-free dairy is an option that dairy lovers can enjoy without the digestive distress– gas, bloating, diarrhea, stomach pain. So, if dairy naturally contains lactose, how do dairy products become lactose-free? Green Valley adds the lactase enzyme to their dairy products to make them lactose-free and help people enjoy delicious dairy without tummy troubles.

There’s one key ingredient I love including in my smoothies to make sure it provides me with a good balance of nutrients. It packs a nutritional punch and is a great source of probiotics. Can you guess what it is? If you guessed, kefir, you’re right! Kefir is packed with protein and probiotics to help you stay full and repopulate your gut with beneficial microbes. Green Valley Lactose-Free Whole Milk Kefir has 10 grams of protein per cup! Not only is kefir a nutritional powerhouse, Green Valley Lactose-Free Kefir has the lactase enzyme added in to make it lactose-free so you don’t have to worry!

What you need to make this 5 Ingredient Lactose-Free Smoothie:

We already know that Kefir is the star of this recipe, but surely there are other ingredients that make this smoothie shine! In addition to kefir, I love adding fruit and veggies to add flavor, fiber, and fun to my smoothies.

This smoothie calls for juicy mango, avocado, and spinach! You can opt for fresh or frozen mango. Depending on the season and availability, frozen mango may be the best option. Did you know that the nutritional value of fresh and frozen mango is the same? Frozen produce is picked at its peak ripeness and flash frozen to maintain its nutritional composition. The mango offers this smoothie its sweetness without any added sugars. The addition of avocado makes it extra creamy and the spinach helps us meet our fiber needs! The final ingredient in this lactose-free smoothie is coconut water. I mentioned that this smoothie can help you stay hydrated, and that’s exactly what the coconut water will help with. It’s a great way to meet your hydration needs and get in important minerals like potassium and magnesium with a hint of sweetness!

How to make this 5 Ingredient Lactose-Free Smoothie:

This smoothie recipe couldn’t be easier to make. It’s just as simple as placing all the ingredients into a blender and letting it do all the work! Once all the ingredients are in the blender, turn it on and blend for 30 seconds to a minute long. If there are any ingredients stuck at the top of the blender you can shake it or scrape the contents with a spatula to bring them down towards the blade and then blend again for 30 seconds to 1 minute. Continue to bring the ingredients of the smoothie down into the blender and zap until smooth and creamy. Pour the smoothie into your favorite cup and straw and enjoy this simple 5 Ingredient Lactose-Free Smoothie!

How many servings does this smoothie make?

Servings sizes are rather arbitrary. Instead of someone telling me how much I can eat in one sitting, I like to tune into my own hunger and fullness levels as a guide. Pour some of the smoothie into your glass and enjoy this creamy, dreamy, lactose-free smoothie. If you feel like having more, go for it! Relish in the ability to add dairy back into your diet with this lactose-free smoothie.

Recipe : 5 Ingredient Lactose-Free Smoothie

Prep Time: 5 minutes

Total Time: 10 minutes

Serves: 1-2


1/2 cup Green Valley Lactose-Free Whole Milk Kefir

1/4 ripe avocado

1 cup mango chunks

1 handful of spinach

1/2 cup coconut water

3-4 ice cubes


Add all ingredients to the blender and blend until smooth.

This creamy dreamy lactose-free smoothie is perfect for any time of day! It can be a great way to start your day or you can enjoy it as a snack in between meals. Whenever you decide to make this smoothie, you can rest assured that it’ll be lactose-free!

Samina Qureshi is the Registered Dietitian (RD, LD) and owner of Wholesome Start, a virtual nutrition coaching practice that helps people heal their digestive distress and relationship with food. Samina empowers her clients to nourish their bodies and feel their best without rigid diets, stress, guilt, or shame. She believes that nutrition is not a one-size-fits all approach and that all foods fit into a healthy diet. Visit to learn more about how Samina can help you feel your best!Instagram: @antidiet.ibs.dietitian


The contents of this blog post (including text, images, links, resources, and blog posts) are intended for informational and educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.

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