Smoothies can make a tasty, refreshing, and simple breakfast or snack, but if you have food allergies, many smoothie recipes may be off-limits once you look at the ingredients list. Many smoothie recipes rely on dairy products and nut butters (like peanut butter), so building an allergen-free smoothie that both 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 worry of an allergic reaction.

The three recipes below are free of the top nine allergens but loaded with nutrients and flavor, and they come together super quick — 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 contains 78 percent of the daily value for vitamin C. Coconut milk and coconut cream add lusciousness to this dairy-free smoothie.

2. Greens in a Glass

Smoothies are a great way to get more greens while fruit’s natural sweetness takes the flavor spotlight. Johns Hopkins Medicine’s Berry Green Smoothie combines berries, spinach, and other ingredients in a glass brimming with nutritional goodness, including antioxidants. Ground flaxseed provides protein plus omega-3 fatty acids and fiber (omit it if you or your child has a flax allergy). When picking a protein powder, check the ingredients list to ensure the product is free of allergens like milk, soy, and 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 79 milligrams of vitamin C (about 88 percent of the daily value), and just 1 cup of frozen strawberries has 62 milligrams (about 68 percent). Garnish with skewered pineapple chunks or orange slices for extra color and fun.

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. In any case, these three delicious smoothies can be added to your collection of allergy-friendly meals and snacks when you want something refreshing and nutritious.

Talk With Others Who Understand

MyFoodAllergyTeam is the social network for people with food allergies and their loved ones. On MyFoodAllergyTeam, about 41,000 members come together to ask questions, give advice, and share their stories with others who understand life with food allergies.

Do you have a favorite allergy-friendly smoothie? What are your go-to ingredients for a tasty smoothie? Share your experience in the comments below, or start a conversation by posting on your Activities page.