Having a nut allergy can sometimes discourage people from making healthy and balanced smoothies, but fear not! Other nutrient-rich ingredients work as great replacements in any smoothie recipe and will give you a similar texture and flavor that nuts and nut butters provide.
Sometimes, we make the common mistake of associating seeds with nuts and putting them into the same category. Luckily, seeds are the nut-friendly ingredients that you can use to replace any nut ingredient in your smoothies. You might even have some of these ingredients on hand already!
6 Nut-Free Alternatives for Smoothies
- Tahini – Made from sesame seeds, tahini is often used in hummus and salad dressings. It’s creamy just like any nut butter is, but without the nuts. If a smoothie recipe on our site calls for nut butter, substitute it with tahini instead!
- Sunflower Seed Butter – Often called “sun butter”, sunflower seed butter is made from ground-up sunflower seeds. Sunflower seed butter also has a similar creamy texture that nut butters have, making it a tasty and creamy substitution to any recipe. Remember to buy a brand that doesn’t have any added sugar or nasty oils to it. If you want to take it up a notch, try making your own!
- Flax Seeds – This heart-healthy seed is a rich source of omega-3 fatty acids, protein, and fiber, making it the perfect addition to any smoothie. You can purchase the seeds whole or buy them ground up. They are mild in flavor and have a slight nuttiness to them without the nuts!
- Hemp Seeds – Hemp seeds add big flavor, creaminess, and body to any smoothie. Like flax seeds, hemp seeds are also a good source of healthy fat and protein.
- Chia Seeds – Chia seeds are packed with antioxidants and fiber. They’re great for incorporating into your daily smoothie to thicken it up and add a healthy dose of essential nutrients. Plus, they’re relatively cheap and easy to find.
- Pumpkin Seeds – Also known as pepitas, pumpkin seeds are green, edible seeds that come from pumpkins. They add a boost of nutrients to your smoothies along with a creamy texture and earthy flavor. You can even garnish your smoothie or smoothie bowl with pumpkin seeds for some extra crunch!
Nut-Free Smoothie Recipes
- Avocado Kale Why Weight Smoothie – This smoothie is packed with fiber, protein, and healthy fats, making it a really satisfying post-workout snack.
- Avocado Berry Heart Smoothie – Slight sweet and oh so creamy, this heart-healthy smoothie is just what the doctor ordered.
- Kale Banana Regulator – This deliciously sweet green smoothie is great for breakfast or for a pick-me-up in the afternoon!
Don’t let your nut allergies stop you from enjoying a nutrient-rich smoothie that’s filled with all the good stuff like heart-healthy omega-3 fatty acids, fiber, and protein. Seeds make excellent substitutions that provide all the nutrients, flavors, and texture of nuts – without the nuts!
Recipe: Creamy Green Strawberry Dream Serving in this recipe:1
- Calories: 236.6
- Total Fat: 3.6 g 5.5%
- Saturated Fat: 0.4 g 1.9%
- Cholesterol: 0 mg 0%
- Sodium: 358.7 mg 14.9%
- Total Carbs: 45.7 g 15.2%
- Dietary Fiber: 9.9 g 39.4%
- Sugar: 22.1 g
- Protein: 8.1 g 16.2%
- Vitamin A: 481.9% Vitamin C: 244.1%
- Calcium: 68.5% Iron: 26.1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.