There are many different alternatives to dairy-based milks, from soy to quinoa milk. Besides flavour, their nutritional and cooking properties differ, too.
Vegans and those with allergies are no longer the only consumers of dairy-free milk substitutes. There is a wide variety of non-dairy milks available to satisfy even the pickiest eaters and those with food allergies, intolerances or special diets.
Most of nut and seed milks can be made at home by using the unroasted nut butter (e.g. almond butter or tahini) and adding water to it. Another way is just to blend the hulled nuts or seeds with water and strain it. For grain milks there are many different recipes online.
The products marked with an asterisk may be difficult to find.
Soy Milk
- Similar to dairy milk in cooking (though some brands easily separate or form a film)
- Keeps well (up to two weeks for some brands, even without preservatives)
- Good for tea, coffee and hot chocolate
- Some brands have much more "beaniness" in taste
- Fairly low in fat, low-fat and fat-free options available
- Many brands are suitable for low-carb diets
- May lower cholesterol
- Soy is a common allergen and may cause problems to e.g. some people with hypothyroidism
- Least expensive commercial milk alternative
- Available as a powder
- Available almost everywhere
- Also available as e.g. cream, yoghurt, ice cream, sour cream and spreads
Oat Milk
- Good for most purposes, but not usually used for coffee or tea (works well for cocoa, though)
- Some brands have an oatmealy taste that may take some time to get used to
- May lower cholesterol
- Very inexpensive if made at home
- Also available as cream, yoghurt*, ice cream*, sour cream* and others
Almond Milk
- Great for desserts and smoothies
- Based on some consumer tests the most likeable non-dairy milk
- Moderate fat content
- Unsweetened ones suitable for low-carb diets
- Almonds may lower cholesterol and blood pressure
- Available as a powder
- Easy to make at home, but should be strained
Rice Milk
- Most neutral taste, fitting for most uses
- Some brands are good for drinking as is, others may taste watery
- Suitable for most people with allergies
- Low-fat, but also low in protein and not very high in nutrients
- Good availability
- Very inexpensive if made at home, otherwise fairly expensive
- Available as a powder
- Also available in many combinations containing e.g. almonds, hazelnut and/or coconut
- Also available as cream, cream cheese*, yoghurt, pudding and ice cream
Coconut Milk
- Mostly used in cooking and desserts
- High in fat, low-carb
- Antiviral and antifungal properties
- Also available as cream, yoghurt and ice cream
Note that normal coconut milk (in cans) contains nearly 20% of fat, but the beverages meant for drinking, cereal etc are much lower in fat (in cartoons). They are not interchangeable! Some low-fat coconut milks available in cans are just diluted with water.
Hemp Milk
- Great nutritional content - protein, minerals, vitamins, omega-3 fats
- Difficult to find in many areas
- Easy to make, does not need straining, but even homemade is expensive
- Also available as ice cream*
Hazelnut Milk
- Strong taste, usually available in combinations with other milks
- Low carb, fairly high in fat and protein
- Easy to make at home
Sesame Seed Milk
- Strong flavour, usually blended with other milks
- Naturally rich in calcium (though absorption may not be great)
- Low carb, fairly high in fat and protein
- May lower cholesterol
- Easy to make at home, commercial versions difficult to find
Sunflower Seed Milk
- The most neutral tasting seed milk
- Commercial versions usually unavailable, but easy and cheap to make at home
- High in zinc, but also overly rich in omega-6 fats
Quinoa Milk
- Gluten-free grain milk
- Great nutritional content, though not low-carb
- Storebought is expensive, homemade is much cheaper
- May be difficult to find
Cashew Milk
- Enjoyable creamy taste with vanilla notes
- Naturally somewhat sweet, but works great in most cooking
- Makes for wonderful ice cream
- Moderate fat content
- Commercial versions difficult to find
- Very easy to make at home, does not need straining
Potato Milk
- Surprisingly similar to milk in flavour and consistency
- Fairly neutral taste, good for cooking
- Very rarely an allergen
- Low in fat, but also protein and nutrients, high (bad) glycemic index
- Difficult to find in many areas, but fairly easy to make
- Also available as a powder
Barley Milk
- Many people prefer to add spices like cinnamon and nutmeg to barley milk
- Barley is thought to be the best grain for satiety
- Not gluten-free
- May be difficult to find
Spelt Milk
Spelt is a grain related to wheat, but somewhat more flavourful and nutritious.
- Not gluten-free, even though spelt is often associated with gluten-free grains
- May be difficult to find
Copyright Maija Haavisto. Contact the author to obtain permission for republication.
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