When making a smoothie, bananas are a popular ingredient to use because they provide a creamy texture and sweet flavor. However, some people can’t or prefer not to use bananas for various reasons. The good news is that there are several tasty alternatives to bananas that can be used in smoothies instead.
Why use banana alternatives in smoothies?
There are a few main reasons why you may want to use something other than a banana in your smoothies:
- You are allergic to bananas
- You are on a low-potassium diet and need to limit bananas
- You simply don’t like the taste of bananas
- You don’t have any bananas on hand
Luckily, bananas are not the only ingredient that can provide creaminess and natural sweetness to smoothies. There are plenty of other fruits, vegetables, and ingredients that can be substituted in banana’s place.
Fruits to use instead of bananas
Any ripe, soft fruit can provide a similar texture and sweetness to a banana in a smoothie. Here are some great options:
- Mangos – Mangos are creamy, sweet, and contain fiber. Use fresh or frozen mango chunks in place of banana.
- Papaya – Papaya has a mild, slightly sweet flavor. It blends up creamy and smooth.
- Avocado – Avocado gives smoothies a thick, rich texture. It also provides healthy fats.
- Berries – Strawberries, raspberries, blueberries, and blackberries all work well. They provide sweetness and antioxidants.
- Cherries – Use fresh or frozen pitted cherries for sweetness and color.
- Pears – Soft, ripe pears blend up smoothly. They have a mild sweet flavor.
- Applesauce – Unsweetened applesauce provides natural sweetness without spiking blood sugar.
- Canned fruit – Peaches, pineapple, mango and other fruits lend sweetness and texture.
Aim to use ripe, sweet fruits in place of bananas for the best flavor and consistency in smoothies. Frozen fruits work especially well.
Vegetables to use instead of bananas
In addition to fruits, some vegetables can add creamy thickness to smoothies when blended. Try these nutritious options:
- Sweet potato – Baked and peeled sweet potato provides an earthy, subtle sweetness.
- Pumpkin – Canned pumpkin puree gives smoothies a silky texture.
- Cauliflower – Steamed then blended cauliflower adds thickness without altering taste.
- Parsnips – Parsnips have a natural sweetness when cooked until soft.
- Peas – Frozen peas blend up creamy and contain antioxidants.
When using vegetables, start with small amounts then increase to reach desired consistency without overpowering other flavors. The starchiness of vegetables mimics the creaminess of bananas.
Nuts, seeds and nut butters
Nuts, seeds and nut butters are excellent thickeners for smoothies. They add protein, healthy fats and some natural sweetness. Great options include:
- Almond butter – Has a mild almond flavor and creamy consistency.
- Cashew butter – Provides a subtle sweetness and richness.
- Sunflower seed butter – Made from roasted sunflower seeds and naturally sweet.
- Tahini – Sesame seed butter with a distinctive, nutty taste.
- Peanut butter – A classic nut butter that blends easily into smoothies.
- Chia seeds – Gelatinous texture when blended with liquids.
- Ground flaxseed – Adds thickness plus omega-3 fatty acids.
Use approximately 1-2 tablespoons of nut butter, seed butter or ground seeds/flax per smoothie. They quickly thicken up the consistency without overpowering other ingredients.
Yogurt and dairy products
Plain or vanilla yogurt and other dairy products mimic bananas’ texture in smoothies. They also add calcium, protein and probiotics. Good dairy swaps include:
- Greek yogurt – Extra thick and creamy. Use plain or vanilla.
- Regular yogurt – Low fat or whole milk yogurt works.
- Kefir – Has a thinner consistency than yogurt but provides probiotics.
- Cottage cheese – Blends up smooth and creamy when mixed with juice or milk.
- Silken tofu – Provides protein and thickness similar to yogurt.
- Milk – Whole or skim milk adds richness without a distinct flavor.
Aim for 1/4 to 1/2 cup of yogurt, kefir, cottage cheese or other dairy product per smoothie. Start small with silken tofu, around 1-2 oz per smoothie.
Oats and grains
Cook then blend oats, quinoa or other whole grains to naturally thicken up smoothies. Benefits include:
- Provide dietary fiber for digestion
- Contain complex carbohydrates for sustained energy
- They have a neutral, mild flavor
Some healthy options are:
- Oats – Blend cooked oatmeal into smoothies for creaminess.
- Quinoa – Rinse quinoa then simmer in milk for a protein boost.
- Millet – Cook then blend this seed grain for thickness.
- Chia seeds – Gelatinous texture when soaked in almond milk or water.
Use approximately 1/4 cup cooked grains or 2-3 tablespoons uncooked grains per smoothie. Adjust amounts to reach desired consistency without diluting flavors.
Other substitutes
When you’re out of typical banana subs or want to change things up, get creative with these ingredients:
- Mashed potato – Odd but effective swap to provide creamy thickness.
- Coconut cream – Thick, rich and naturally sweet. Scoop cream off the top of refrigerated coconut milk cans.
- Prune puree – Blend soaked prunes into a smooth paste to lightly sweeten.
- Baby food – Fruit or vegetable purees work well for creaminess.
- Eggs – Use just the yolk for thickness and protein.
- Mayonnaise – Adds richness in small amounts but can alter the flavor.
Get creative and don’t be afraid to experiment with ingredients you have on hand. The key is finding substitutes that add creaminess and natural sweetness like bananas.
Smoothie recipes without bananas
Once you have some banana substitute ideas, it’s easy to start creating delicious smoothies. Here are a few recipes to get you started:
Tropical mango smoothie
- 1 cup mango chunks (fresh or frozen)
- 1/2 cup Greek yogurt
- 1/2 cup orange juice
- 1 tbsp honey
- 1/4 cup ice
Cherry almond smoothie
- 1 cup frozen cherries
- 1/2 cup almond milk
- 2 tbsp almond butter
- 1 tsp vanilla extract
- 1/4 cup ice
Green avocado smoothie
- 1/2 avocado
- 1 cup baby spinach
- 1 cup coconut water
- 1 tbsp ground flaxseed
- 1/4 cup ice cubes
PB & J smoothie
- 1/3 cup raspberries
- 1/3 cup blueberries
- 1 tbsp peanut butter
- 1/2 cup vanilla Greek yogurt
- 1/4 cup milk
- 1/4 cup ice
Get creative and substitute your favorite ingredients to come up with delicious, nourishing smoothies without bananas!
Key takeaways
Bananas may be the most popular smoothie additions, but they are far from the only option to achieve a thick, creamy texture and natural sweetness. Some key tips include:
- Use ripe, sweet fruits like mangos, papaya, berries and melons in place of bananas.
- Blend up vegetables with a subtle sweetness like sweet potato or pumpkin.
- Stir in nut butters, yogurt, cottage cheese or milk for thickness.
- Cook then puree oats, quinoa or other whole grains.
- Explore unique ingredients like mashed potato, coconut cream or prunes.
- Start with small amounts of any substitute then increase to reach desired consistency.
With so many alternatives to choose from, there’s no need to miss out on the nutritional benefits and delicious flavors of homemade smoothies, even without bananas. Simply get creative with fruits, veggies, nuts, dairy and grains to make thick, creamy and crave-worthy smoothies.