So, you’ve got your Frozen Garden smoothie pack ready. You’ve got your blender out. Now comes the million-dollar question: What do you pour over it?
While water is the OG blending liquid (and acts as the base for our recipe testing), sometimes you want to mix things up. Maybe you want it creamier. Maybe you need a protein boost. Or maybe you just want it to taste like a tropical vacation.
We did the heavy lifting—and the drinking—to figure out which liquids work best. We tested our smoothies with everything from standard H2O to oat milk and fruit juices so you don't have to guess.
Here is the no-nonsense guide to finding the best liquid for smoothies.
Water: The MVP for Weight Loss
Best for: Cutting calories, hydration, letting the fruit shine.
If you are looking for the best liquid for smoothies for weight loss, stop looking. It’s water. It’s calorie-free, sugar-free, and best of all, free-free.
Here is a little secret: We develop every single Frozen Garden recipe using water. Why? Because water is the great neutralizer. It doesn’t mask the flavor of the real fruits, veggies, seeds, and spices we pack into every pouch. When you use water, you taste exactly what we intended you to taste.
Best Pairings: Literally everything. You can't mess this up.
Milk & Milk Alternatives
Water is great, but sometimes you want that milkshake vibe without the milkshake guilt. Here is how the different milks stack up.
Cow’s Milk
Best for: Protein, calcium, and creaminess.
Dairy is the classic choice for a reason. It is packed with calcium, Vitamin D, and protein (casein and whey), which helps keep you full. If you are using a smoothie as a meal replacement, cow's milk helps it stick to your ribs a bit longer.
The Trade-off: It will dilute the fruit flavor. It also makes the texture incredibly thick. If you like spoonable smoothies, this is your jam. If you want to sip it through a straw, you might need to use a 50/50 mix of milk and water.
Best Pairings:
- Nutty & Chocolatey blends: Chocolate Dream, Rollin' Oats
- Fruit-forward blends: Just Peachy, That's So Razz
Almond Milk
Best for: Low-calorie creaminess and keto diets.
Looking for the best almond milk for smoothies? Go for unsweetened. It is low-fat, heart-healthy, and usually keto-friendly. It adds a subtle nuttiness that works with almost anything.
A word of warning: If you use sweetened vanilla almond milk, be careful with green smoothies containing mint. Vanilla and mint can get weird fast. Also, sweetened versions can overpower the natural sweetness of the fruit. We say stick to the unsweetened stuff or cut it with water.
Best Pairings:
- Green Smoothies: Jungle Breeze, Green Protein
- Keto Smoothies: Berrikini, Frosé
Oat Milk
Best for: Fiber, iron, and that trendy coffee-shop texture.
Oat milk is the heavy hitter of the plant-based world. It is creamy, usually enriched with vitamins, and contains beta-glucan (a fiber that helps lower cholesterol). It is higher in carbs and calories than almond milk, so keep that in mind if you are watching your macros.
Because oat milk has a distinct flavor, it works best with smoothies that already have oats, nuts, or chocolate.
Best Pairings:
- Breakfast vibes: Rollin' Oats, Chocolate Dream, Spiced Pear
Soy Milk
Best for: Plant-based protein punch.
If you don't do dairy but want the protein, soy milk is your answer. It has a nutritional profile similar to cow's milk and makes your smoothie nice and thick. Like dairy, it can dull the fruit flavors slightly, so expect a milder taste.
Best Pairings:
Versatile: Works well with almost all Green Smoothies and Fruit Smoothies
Juices: For the Sweet Tooth
If you have a sweet tooth or just need a massive flavor kick, juice is an option. Just remember that juice adds a lot of sugar (even if it's natural), so we recommend going "halvsies" with water.
Apple Juice
Best for: Sweetness and hydration.
Does an apple a day keep the doctor away? Maybe. Apple juice in a smoothie definitely keeps the blandness away. While you lose the fiber of the whole fruit, you still get hydration and polyphenols. It sweetens up green smoothies nicely if you are new to the veggie game.
Best Pairings:
- Greens that need a sweet kick: Detox, Immunity
- Fruit blends: Cherry Bomb
Orange Juice
Best for: Vitamin C and citrus lovers.
Orange juice for smoothies is a classic morning move. It packs a Vitamin C punch for your immune system. However, it can take over the flavor profile completely. If you use 100% OJ, your smoothie is going to taste like... well, orange.
Best Pairings:
- Citrus & Tropical: Jungle Breeze, Sunrise, Immunity
Getting Experimental
Feeling wild? We tried some weird stuff so you don't have to.
- Kombucha: We tried lemon-ginger kombucha in our Immunity Green Smoothie. Result? Surprisingly awesome. Fizzy and tangy.
- Cold Tea: Green tea or herbal teas can add antioxidants without the calories.
- Coconut Water: Great electrolytes, tropical vibe.
The Bottom Line
here is no wrong answer here (unless you use soda. Please don't use soda).
- For weight loss: Stick to Water.
- For creaminess: Go Oat or Cow's Milk.
- For Keto: Grab Unsweetened Almond Milk.
- For sweetness: Splash in some Apple Juice.
Ready to start testing? Fill your freezer with real food, no gimmicks, and get blending.
Frequently Asked Questions
What is the healthiest liquid to put in a smoothie?
Water is generally considered the healthiest option because it hydrates you without adding extra sugar or calories. Unsweetened almond milk or green tea are also excellent low-calorie choices.
Can I use milk instead of water for smoothies?
Absolutely. Milk (dairy or plant-based) adds creaminess and protein. Just be aware it will increase the calorie count and make the smoothie thicker.
Is orange juice good in smoothies?
Yes, but use it sparingly. It adds great Vitamin C but is high in natural sugar. We recommend mixing orange juice with water to keep the sugar content balanced.
Keep Reading
Doctor’s Orders: Why I Prescribe Frozen Garden
Unlocking Weight Loss with Delicious Overnight Oats: Tips & Recipes
Unlock the Power of Overnight Oats: A Nutrient-Rich Breakfast Revolution
Ultimate Guide for the Best Liquid for Smoothies
5 High-Protein Breakfast Ideas to Try
Unveiling the Benefits of Whole Milk
The Benefits of Turmeric, Cinnamon, and More Spices
Premade Overnight Oats: Your Mornings, Handled
Our Top 5 Healthiest Fruits
Frozen Garden Smoothie Delivery: The Real Deal on Our Mixes
Seeds of Greatness: Chia Seeds vs. Flax Seeds and Why You Need Both
5 Fruits High in Water Content (And Why You Need Them)
Frozen vs Fresh Fruit and Vegetables
Smoothie Blends and More Delivered To Your Door
Unlock Immunity Powers With These 7 Anti-Viral Foods
