Smoothies can make a tasty, refreshing, and simple breakfast or snack. But if you have food allergies, some smoothies may not work for you once you check the ingredients. Many recipes rely on dairy products and nut butters (like peanut butter). So, building an allergen-free smoothie that tastes good and keeps you full may seem like a tall order.

However, by pairing fruits and even veggies with milk-, soy-, and nut-free alternatives, you can make an allergy-friendly smoothie that nourishes and satisfies without the fear of an allergic reaction.

The three recipes below can be made without the top nine allergens, are loaded with nutrients and flavor, and come together quickly. Just toss the ingredients in a blender and give them a whirl. Serve these healthy smoothies for a snack or light meal when you’re in the mood for something cool and fresh.

1. A Drinkable Creamsicle

Almost like a Creamsicle in smoothie form, this Creamy Orange Smoothie from Kids With Food Allergies uses two oranges plus freshly squeezed orange juice to make the citrus flavor shine. It’s packed with vitamin C, too. Just one medium orange has 78 percent of the daily value for vitamin C. Coconut milk and coconut cream make this dairy-free smoothie extra creamy.

2. Greens in a Glass

Smoothies can help you add more greens, and the fruit keeps the flavor sweet. Johns Hopkins Medicine’s Berry Green Smoothie combines berries, spinach, and other ingredients for a drink full of nutrients, including antioxidants. Ground flaxseed provides protein plus omega-3 fatty acids and fiber. Skip it if you or your child has a flax allergy.

When picking a protein powder, be sure to check the ingredient list to make sure the product doesn’t have allergens like milk, soy, or wheat.

For the liquid base, consider dairy-free, nut-free options like coconut milk, rice milk, and pea milk.

3. A Taste of the Tropics

If you’re in the mood for something fruity, the Miami Vice Smoothie from Allergy Awesomeness is sure to hit the spot. Four kinds of fruit plus coconut milk and lime juice deliver a hefty punch of tropical flavor and a good dose of vitamins, especially vitamin C. A cup of pineapple chunks has about 79 milligrams of vitamin C (around 88 percent of the daily value), and just 1 cup of frozen strawberries has about 62 milligrams (around 68 percent). Garnish with skewered pineapple chunks or orange slices to add a little color.

Get Creative

Once you find a recipe you like, feel free to swap out ingredients to mix up the flavors for your own allergen-free version. Given a few basics, like frozen fruit and a milk alternative, there’s really no wrong way to make a smoothie. These three delicious smoothies can be added to your collection of allergy-friendly meals and snacks when you want something refreshing and nutritious.

Join the Conversation

On MyFoodAllergyTeam, people share their experiences with food allergies, get advice, and find support from others who understand.

Do you have a favorite allergy-friendly smoothie? Let others know in the comments below.