What is a good substitute for yogurt in a smoothie?

January 5, 2026 •

3 min read

According to a 2023 study on eating habits, nearly 50% of people who regularly make smoothies include yogurt for creaminess and protein. But if you're out of stock, vegan, or simply prefer another option, knowing what is a good substitute for yogurt in a smoothie can transform your recipe without compromise.

Quick Summary

Several ingredients can replace yogurt in smoothies, offering various benefits from added creaminess to extra protein. Alternatives include frozen banana, avocado, silken tofu, and nut butters, each providing different textures, flavors, and nutritional profiles.

Key Points

Frozen Banana: A frozen banana is an ideal substitute for adding a thick, creamy, and naturally sweet texture to any smoothie.
Avocado: For a rich, velvety consistency and healthy fats without a strong flavor, use a ripe avocado.
Silken Tofu: Blends smoothly and is an excellent, neutral-flavored source of protein, perfect for those seeking a low-calorie, high-protein option.
Nut Butters: Adding almond or peanut butter boosts richness, healthy fats, and protein, and lends a nutty flavor.
Cottage Cheese: Blended cottage cheese offers a significant protein boost and creamy texture with a savory tang.
Plant-Based Yogurts: Options like coconut, almond, or soy yogurt are direct, dairy-free swaps that can offer probiotics and similar textures.
Chia or Flax Seeds: These seeds act as thickeners by forming a gel-like consistency when soaked, while also adding fiber and omega-3s.

Yogurt Alternatives for a Creamy and Nutritious Smoothie

There are many reasons you might need a yogurt alternative, from dietary restrictions like a lactose intolerance or veganism to simply not having any on hand. Fortunately, the culinary world offers a rich variety of substitutions that can perfectly mimic or even improve upon yogurt's role in your favorite smoothie recipes. These alternatives can provide similar creaminess, act as a thickening agent, and add valuable nutrients like protein, healthy fats, and fiber.

Plant-Based Dairy and Dairy-Like Options

For those seeking a direct, dairy-free swap, plant-based yogurts are an obvious choice. These products are cultured just like their dairy counterparts, providing a similar tanginess and probiotic benefits. Coconut milk yogurt offers a tropical flavor and rich, creamy texture, while almond milk yogurt is a lighter, nutty-tasting option. Soy yogurt is another excellent protein source and provides a smooth consistency. Kefir, a fermented milk drink, can also be a fantastic substitute, providing probiotics in a thinner, more sippable consistency, so you might need less liquid overall. For a richer, high-fat option, canned coconut milk (the full-fat kind) can be used, though a smaller amount is typically needed to avoid an overly thick or fatty result.

Whole Food Replacements for Texture and Thickness

If you prefer to use whole foods to achieve a thick, creamy texture, several natural ingredients work wonders. The most popular choice is a frozen banana, which creates an incredibly smooth and cold base without any added dairy. A ripe avocado is another game-changer, providing healthy monounsaturated fats and a velvety, rich texture without altering the flavor significantly. Frozen mango is an excellent alternative that adds a naturally sweet, tropical flavor and a thick, luscious consistency. For those who want to add some veggies, frozen cauliflower is a neutral-flavored secret weapon that boosts creaminess without adding sweetness, making it perfect for savory or less-sweet smoothies.

Protein and Nutrient Boosters

To replace the protein content that yogurt often provides, you have several powerful options. A scoop of your favorite protein powder—whether whey, casein, or a plant-based version—is a fast and effective way to ensure your smoothie keeps you full and aids in muscle recovery. Silken tofu is a high-protein, neutral-flavored ingredient that blends seamlessly into smoothies, adding a custardy creaminess without affecting the taste. Cottage cheese, particularly when blended well, is a surprising but effective addition, packing a significant protein punch and adding a creamy tang.

Comparison of Common Yogurt Substitutes


Substitute	Best For	Texture/Consistency	Flavor Impact	Key Nutritional Benefit
Frozen Banana	Creaminess, Natural Sweetness	Thick, Cold, Creamy	Adds a banana flavor	Potassium, Dietary Fiber
Avocado	Richness, Creaminess	Smooth, Velvety	Mild, Neutral	Healthy Fats, Vitamins
Silken Tofu	Protein Boost, Neutral Flavor	Custardy, Smooth	Neutral	Protein, Low Calorie
Nut Butter	Richness, Healthy Fats	Rich, Creamy	Nutty	Protein, Healthy Fats
Cottage Cheese	Protein Boost, Tanginess	Blended Creamy, Tangy	Savory/Mildly Tangy	High Protein
Chia/Flax Seeds	Thickening, Fiber Boost	Gel-like when soaked	Minimal	Fiber, Omega-3s
Plant-Based Yogurt	Direct Dairy-Free Swap	Consistent, Tangy	Varies by base (coconut, soy, etc.)	Probiotics, Varies

How to Choose the Right Substitute for Your Smoothie

Choosing the right yogurt replacement depends on your smoothie's intended purpose and your flavor profile preferences. For instance, if you're aiming for a thick, frosty fruit smoothie, frozen banana is the ideal choice. If you want a savory, protein-packed smoothie, silken tofu or cottage cheese are excellent. For healthy fats and richness, avocado or a nut butter will get the job done. Experimentation is key to finding the perfect combination for your taste.

For a more detailed look at the nutritional benefits of smoothies in general, especially those containing protein and healthy fats, you can explore resources like the Harvard Health Publishing article on probiotics and digestive health.

Conclusion

Whether you have a dietary restriction, an empty fridge, or a craving for something different, there are numerous excellent alternatives to yogurt for your smoothies. From plant-based products that mimic yogurt directly to whole foods like frozen bananas and avocados, you can achieve the desired creamy texture and nutritional benefits with ease. Simply consider your goals for flavor, thickness, and added nutrients to find your perfect replacement and create delicious, customizable smoothies every time.

Frequently Asked Questions

To thicken a smoothie without yogurt, you can use frozen fruits like bananas or mango, add a spoonful of chia or flax seeds to create a gel-like consistency, or include healthy fats like avocado or nut butter.

Yes, you can use regular milk, but your smoothie will be thinner. To compensate for the loss of creaminess and thickness, consider adding frozen fruit, a banana, or a thickening agent like chia seeds.

Excellent high-protein substitutes for yogurt include silken tofu, blended cottage cheese, nut butters, and protein powder. Each option adds significant protein to your smoothie.

For a dairy-free smoothie, you can use plant-based yogurts (coconut, almond, soy), full-fat canned coconut milk, avocado, silken tofu, or frozen bananas for creaminess.

Avocado has a very mild, neutral flavor and adds a smooth, velvety consistency without overpowering the other ingredients. You will likely not taste the avocado at all.

If you don't have frozen fruit, you can add a small amount of ice cubes along with a thickening agent like chia seeds or raw oats to achieve a thicker consistency.

Yes, kefir is a great substitute. It's a fermented milk drink with probiotics, similar to yogurt, but with a thinner consistency. It's packed with nutrients and can provide a similar tang.