Avocado Milk ~ Paleo | Keto | AIP | GAPS (nut-free, dairy-free, coconut-free)

Avocado Milk ~ Paleo | Keto | AIP | GAPS (nut-free, dairy-free, coconut-free)

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

Avocado milk is nut, seed and coconut-free. It’s Paleo, Keto, AIP and GAPS-friendly. It’s creamy and delicious and stays that pretty light green color in the fridge for days. Avocado milk is allergy-friendly, versatile and even great for gulping by the glass! It takes just five minutes to make and a few ingredients!

Avocado Milk ~ Paleo | Keto | AIP | GAPS (nut-free, dairy-free, coconut-free) #nondairymilk #aip #gapsdiet #keto #paleo #milk #avocado

Known Fact

Avocados are healthy. Avocados are rich in monounsaturated fat, amino acids,Β  and vitamins and minerals that have anti-inflammatory effects, including B vitamins, and vitamins K, E and C.

Avocado Milk ~ Paleo | Keto | AIP | GAPS (nut-free, dairy-free, coconut-free) #nondairymilk #aip #gapsdiet #keto #paleo #milk #avocado

The Story

Most of us love avocado. Most of us are open to, or already have, enjoyed avocado in sweet settings: smoothies, cake or muffin recipes, as the base for raw chocolate ganache or fudge (find these recipes in my cookbook here) and ice cream. Here’s my Avocado Sorbet recipe with 7 flavor variations; it’s a wonderful recipe!

This Avocado Milk recipe was inspired by my teenage daughter and the need for another milk that was allergy-friendly! So many food intolerances have been or still remain in this house. The intolerances are an impetus to create something new and delicious.

If you can’t eat coconut, nuts or dairy– or if you want to avoid consuming these foods too often– we have a new milk for you that will give you broad healing nutrition while also protecting you from foods that your body doesn’t recognize as friendly. (Note- those with FODMAP sensitivities may not fare well with avocados, which can cause bloating when this condition is present.)

The Taste

Avocado milk is predictably creamy, doesn’t actually have a strong avocado flavor, pretty mild and versatile; and my recipe is perfumed heavily with vanilla. My daughter is the one who originally came up with this concept and original recipe! When she first had the idea, she was just 13 years old! She searched everywhere on the web for a recipe or for someone who had done it already. But no one had. Frances has always been precocious, and she already had her own food blog, which she’d started at the age of 12. So she created the recipe and published it. My recipe is just the slightest variation on hers. (She’s off to new things now, graduated high school early etc., but her blog still sits there as a sweet witness of her good work at a young age. So β€” special thanks to her for developing a truly new recipe concept that the world still needs today!)

ALSO β€” I have clients who love this recipe. It is so sweet to see the recipe meet people’s needs! One of my favorite kiddos can’t have nuts or seeds or coconut, and his mama makes him this every week. He drinks it down, glass after glass, his favorite. That fills my heart the way it fills his belly: all happy goodness.

Recipe Thoughts and Notes

  • We use gelatin (find it here), just a teeny bit, to help keep the milk homogenized. Outcome: The milk won’t settle! We also use gelatin because we believe it helps to keep the milk green! Amazingly, the milk does not brown. Avocado Milk can stay in the fridge for a few days; and it will stay completely light green and pretty. The gelatin must protect the avocado from oxygen, sealing in the color.
  • We use stevia to sweeten for our own family, which is ideal for the Keto diet. As you know, stevia brands vary a lot. Start with less and add more to your liking, whatever form you choose.
  • AIP and GAPS Diet Friends: You can use instead 2-4 tablespoons of raw honey, according to how sweet you like the milk, instead of stevia. The recipe gives this detail.
  • How to use avocado milk? Anyway you usually like milk is great: over sprouted cereals, porridge, in smoothies, by itself, poured over a baked good with berries or other condiments, to make custard etc.
  • Want even more healthy fats? Add in the best MCT oil! (Find it here.) 1 tablespoon per serving can be blended in!
  • Last noteworthy thoughts: Avocado milk is a little thick, and gets a bit thicker when chilled.

As usual, enjoy!

5 from 1 vote
Avocado Milk ~ Paleo | Keto | AIP | GAPS (nut-free, dairy-free, coconut-free)
Avocado Milk
Prep Time
10 mins
Total Time
10 mins
Servings: 4 servings
Author: Megan
  • 2 cups filtered water
  • 1/2 medium-large size avocado cut into chunks
  • 1-1/2 tsp. vanilla optional, omit for AIP or use unsweetened vanilla powder
  • 1/2 tsp. sustainably-sourced gelatin, see link and discount code below in Recipe Notes
  • stevia or honey stevia to taste for KETO (about 10 drops to start, depending on brand); or use 2-4 Tablespoons honey for AIP and GAPS
  • sprinkle sea salt, optional
  1. Place 1/2 cup water into small saucepan. Sprinkle gelatin over its surface. Heat and stir until foamy and gelatin has dissolved, about 2 minutes. Set aside.
  2. Place remaining ingredients into blender: remaining water, avocado, optional vanilla, stevia or honey and sea salt. Blend on medium-high speed for 20 seconds. With motor still running, pour gelatin water through the door in the lid, processing an additional 10 seconds.
  3. Serve or chill until ready to use. (It will thicken slightly upon chilling.)
Recipe Notes

Find the best gelatin HERE. Enter code BEAUTIFUL10 at checkout for 10% off your entire order. πŸ™‚

Avocado milk stays fresh and light green in the fridge for several days. You will not need to stir it again before serving, as no settling occurs.


I created this recipe completely inspired by my teenage daughter and the need for yet one more milk that was allergy-friendly! So many food intolerances have been or still remain in this house. And they are always an impetus to create something new and delicious. While we are straining with all that we have to get completely well in every respect, in the meantime, may our health follies bless you! (insert chuckle) Meaning~ if you can't eat coconut, nuts or dairy-- or if you want to avoid consuming these foods too often-- we have a new milk for you that will give you broad healing nutrition while also protecting you from foods that your body doesn't recognize as friendly.

Comments 50

  1. This is so creative and so cool! I have never seen anything like this before. Pinned it πŸ™‚

  2. Once again you blow my mind. PS my daughter has had to go grain free (which I knew would be an eventuality) Living GF only prolonged the inevitable. She has suffered with such stomach pain and is now better. It will remain to be seen if she can stick to it.

    1. That sounds like us. We did gluten-free, even sourdough gf for maybe a year; but it couldn’t touch the real healing we needed. We just kept getting worse. I’m so glad her stomach pain is better!!! It is so often pain that makes us change our diet. Sometimes when you change it’s a long while before you can go back, depending on how sick a person is. Once we started GAPS we couldn’t return to gluten-free; our bodies told us loud and clear. So maybe her body, too, will help keep her where she needs to be, grain-free, while greater healing happens. Thanks, Linda!

  3. Oh, I bet this would be wonderful in smoothies! And I’m sure my 4-year old son would love having green milk. Haha.

  4. Avocados are probably my favorite food and now I can’t wait to try this! I’m sure I will love it πŸ™‚

    1. I love your wording, yes, exactly- gentle for dairy-free friends! πŸ™‚ And I can’t have coconut; so it’s something we can all have. πŸ™‚

  5. Love this recipe. I can’t eat avocados raw anymore. Is there a way I could cook it first. Apparently cooking takes away the allergy. Also, this would be create to use in key lime pie since it is already green…(Hint, Hint Make a gluten free key lime pie recipe!!)

    1. Anna, you could sure try! Blend; then heat gently in a saucepan. I didn’t know about this allergy and cooking them. Thanks for the introduction to that. I do have an avocado kiwi lime pie (very gluten-free~ grain-free πŸ™‚ ) in my cookbook, if you’re interested. πŸ™‚

  6. So, this can work for intro gaps after avocado’s have been introduced? cuz ginger and chamomile teas are absolutely great, but I’m starting to miss something else, too!
    Thank you so much even if not!

    1. Yes, you can do that! You may want to leave the vanilla out; but the other ingredients are all safe for GAPS Intro! πŸ™‚

          1. yes! after 4 weeks of broth and very few veggies w/ kefir or yogurt, I think I’m finally ready to slowly move on. I haven’t done this yet because I’m a little terrified of adding things in case my body starts to hate me again but I will soon! Yeey!

  7. This is such a unique idea! I have a question regarding the gelatin – do you think collagen would work just fine in its place?

    1. Hi Stephanie, no, it won’t. That’s because gelatin holds the texture whereas collagen will just liquify.

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      Hi Susan, my first go-to would be agar agar, if there is no seaweed allergy present. I haven’t done it, so I can’t tell you guidelines or ratios, but just a bit is needed. Xanthan gum would be easier and may work as well, but it may not prevent browning the way that gelatin does. Good luck and good question!

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  8. I would never have thought of using avocado to make milk but it totally makes sense. Genius idea and well executed by the looks of it. Must try for me!

  9. Oh my goodness – avocado milk! This is such an incredible concept, and I love the crazy colour! I never would have thought to make it… then again, avocado is such a great ingredient for making smoothies creamy, so why not!

  10. Thank you so much for this recipe ! I can’t wait to try it. So excited to have another option for milk other than almond or coconut. I will be making some this weekend, I bet it would be so good in my smoothie bowl.

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  11. Awesome Megan X I had the same idea and wondered why it wasn’t on shelves as obvious that advocados have the ability to make a milk from them or even the sap. Very happy to find aomeone has indeed come up with a recipe. Bless uou and your advocados milk. X

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  12. This is lovely!! Pretty to look and at and totally delicious! I added a couple tablespoons of MCT oil and some vit d for good measure…oh and a pinch of Celtic sea salt! I had to add a bit more water…my avocado apparently was too big!

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      Aw yes, it’s funny. I always like adding more of everything LOL, but this recipe really does call for a small avocado, otherwise the texture gets too thick. Thanks for sharing your variations! πŸ™‚ I’m so glad you’re enjoying the recipe!!

  13. Hi!

    I have a few questions,
    1) Has anyone tried to freeze the milk?
    2) Make this milk with frozen avocados?
    3) Bake and cook with it instead of coconut milk or other milks?


  14. Avacados kill my stomach. Anyone who is high FODMAP sensitive should not do this. In the Philippines they make avacado milkshakes and I loved them but they hurt my stomach. Turns out they have a compound in them that makes them high FODMAP so beware.

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