Dairy-Free Milk Alternatives (14 Plant-Based Milks) | Vegan, Paleo, Keto

NUT & SEED MILK GUIDE:

PRINT THE ALMOND MILK RECIPE:

PRINT THE COCONUT MILK RECIPE:

PRINT THE CASHEW MILK (AND COFFEE CREAMER) RECIPE:

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More and more people are deciding to give up dairy products. There are plenty of reasons for it, ranging from milk allergies and lactose intolerance to ethical principles. Fortunately, there are many plant-based milk alternatives both for drinking and cooking.

If you ask me, homemade plant-based milk tastes the best. It also contains all the micro and macro nutrients of the nut/seed/grain/legume you use.

Store-bought plant milk is pasteurized (heated up to very high temperatures), so it can last 1-3 years on the store shelves at room temperature. Manufacturers also often skimp on the base ingredient to save money and use thickeners to keep the non-dairy milk from being overly watery. Then they add natural flavors to enhance the taste and oils to improve the texture.

So, when choosing milk alternatives, remember that not all products are created equal. The things I watch out for in store-bought plant milks are added sugars (e.g. cane sugar, sucrose, fructose, glucose, dextrose, maltodextrin, lactose, maltose), oils (sunflower oil and rapeseed oil are the most common), stabilizers (gellan gum and carageenan gum), thickeners (xantham gum, guar gum, locust bean gum, tapioca starch, cornstarch), and acid regulators (phosphates). I also buy organic non-dairy milk whenever possible to avoid unwanted chemicals and GMOs.

With limitless choices from almond, cashew, coconut, flax, hazelnut, hemp, macadamia, oat, rice, soy, walnut, and even pea milk, the options can be overwhelming. So which are the best non-dairy milk alternatives? And how do these different plant milks compare nutritionally? It all depends on what you’re looking for.

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USED TOOLS:
Blender:
Measuring cup:
Nut milk bag:
Mixing bowls:
Measuring spoons:
Milk bottle:

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