The Final Information to Non-Dairy Milk (and How you can Use It)

Is it simply me, or has the world of non-dairy milk exploded with choices—every extra complicated than the final? Non-dairy milks are plant-based alternate options to conventional dairy, made out of nuts, seeds, grains, or legumes. One of the best non-dairy milk is determined by elements like style, vitamin, and supposed use. We’ve moved far past soy and almond to oat, macadamia, flax, and even pea milk. However with so many decisions, how have you learnt which is finest? Whether or not you’re on the lookout for the creamiest choose in your morning latte, probably the most nutritious possibility, or a sustainable swap, I’ve completed the analysis that can assist you discover the most effective non-dairy milk in your wants. Take into account this your final information to navigating the dairy-free aisle with confidence.

Featured picture from our interview with Roxana Saidi by Suruchi Avasthi.

How you can Select the Finest Non-Dairy Milk

I’ll begin by saying I like dairy milk (gasp, I do know). I’ve by no means shied away from a great outdated glass of two p.c. However with that superb glass typically comes some not-so-friendly intestine points. I’ll spare you the small print, however I’ve loved watching non-dairy merchandise rise to fame.

Other than dairy milk, I’m a religious oat milk drinker. I drink it each single day in my espresso and occasional smoothie. I. Am. Hooked. I like the style, creaminess, and total really feel of oat milk. That mentioned although, I’ve by no means stopped to contemplate precisely what I’m placing into my physique till now. Is oat milk actually the most effective non-dairy milk? Are there others with higher advantages? What ought to I search for when shopping for non-dairy milk? The questions go on.

That will help you meet your match made in dairy-free heaven, I broke it down right into a digestible format that you should utilize to carry the most effective non-dairy milk into your life. Right here’s what we’re taking into consideration:

• Style
• Substances
• Diet specs
• Prepare dinner-ability

I additionally chatted with our resident nutritionist and wellness editor Edie Horstman to get her professional opinion on the non-dairy milks she loves and recommends. Learn on for a deep dive into ten in style non-dairy milk choices!

Oat Milk: The Finest Non-Dairy Milk for Lattes

Oat milk has been steadily rising in reputation. It’s creamy, tasty, and froths nicely—making it an ideal selection for non-dairy lattes. It has a barely nutty and candy taste profile that most individuals get pleasure from. On the subject of oat milk as a well being meals, nonetheless, you could wish to suppose twice.

“It’s the non-dairy milk with the highest amount of starch,” Horstman shares. “Starch is converted into simple sugars when you digest it and this raises blood sugar. For most of us, oat milk sends us on a blood sugar roller coaster, which isn’t the goal!”

Professionals

• Creamy and scrumptious
• Makes an ideal vegan cappuccino

Cons

• Ingesting it frequently could trigger insulin resistance (a precursor to diabetes) and heart problems
• Excessive in pesticides if not natural

Finest for: Non-dairy lattes and cappuccinos

Almond Milk

Almond milk is my private go-to non-dairy milk of selection. Its gentle style and slight sweetness makes it tasty for sipping, and it’s nice in cereal and in baking recipes. “Almond milk is one of my favorites!” Horstman exclaims. “It’s lactose-free and is typically fortified with vitamin D, vitamin E, and calcium.” She additionally notes that unsweetened almond milk is simple to seek out and low in energy. An important selection throughout!

Professionals

• Accessible at most grocery shops
• Gained’t spike your blood sugar
• Typically infused with nutritional vitamins

Cons

• Low protein
• Producing almond milk requires excessive water consumption, which causes environmental considerations

Finest for: Sipping and baking

Macadamia Milk

Searching for a nutritious, creamy, and sustainable non-dairy milk? Macadamia milk may be your new go-to. Macadamia timber can adapt to altering climates, serving to them ration water and use it extra effectively than different nut timber. When it comes to vitamin, macadamia nuts are a wealthy supply of monounsaturated fat, protein, fiber, iron, and minerals. Nonetheless, as a result of non-dairy milks are made by soaking uncooked nuts in water and mixing, your glass inevitably retains a drastically smaller share of these vitamins.

However what we love most about macadamia milk? The flavour and mouthfeel. Anticipate a thick, creamy texture with a touch of vanilla that doesn’t lean too candy. It’s excellent for mixing into your morning smoothie or changing dairy milk in your favourite baked treats.

Professionals

• A extra sustainable possibility than different non-dairy milks
• Low sugar content material
• Delicate, barely candy taste

Cons

• Typically costlier than different non-dairy milks
• Will be arduous to seek out in grocery shops

Finest for: Smoothies, baked items, frothing for decent drinks

Coconut Milk

In case you love the style of coconut, you’re certain to like coconut milk. The coconut taste profile is robust, even when blended with different substances. “I love the rich and creamy texture of coconut milk. It’s a great source of healthy fats and nutrients like iron and magnesium,” Horstman shares. She does, nonetheless, suggest trying out the substances earlier than you indulge. “It’s low in protein and most commercial varieties like you’d find at your local coffee shop or Starbucks contain added sugars and thickeners,” she says. 

Professionals

• Nice supply of wholesome fat
• Wealthy and creamy texture

Cons

• Doesn’t froth nicely for lattes
• Can include added sugar 

Finest for: Anybody who loves coconut! And Southeast Asian cooking.

Soy Milk

Soy milk crawled so almond milk might stroll and oat milk might run. It’s a candy and creamy non-dairy milk that packs a dietary punch. It’s one in every of Horstman’s favorites, significantly non-GMO, natural, unsweetened soy milk. “It’s a non-dairy milk with a high amount of protein. In fact, it’s pretty comparable to cow’s milk in terms of protein,” she says. “Soy milk is also linked to improved heart health, thanks to its isoflavones: a plant compound.” 

Professionals

• Excessive in protein
• Can enhance coronary heart well being
• Froths nicely for lattes

Cons

• Soy is a typical allergy, some could have to keep away from it
• Can include a number of added sugar

Finest for: Lattes, cereal, and sipping

Flax Milk

Flax milk is an underrated non-dairy milk, in the event you ask me. It’s easy, creamy, impartial, and blends completely with no matter you’re including it to. It’s additionally an ideal supply of nutritional vitamins like nutritional vitamins D2 and B12. When it comes to style, flax milk has simply the correct quantity of seedy taste with out overdoing it, which implies you don’t have to fret about it taking up. It’s superbly gentle and naturally flavorful, to place it plainly.

Whereas it will not be as thick as an oat or almond milk, flax milk has an ideal consistency that works nicely in baked items, drinks, or by itself. “Flax milk isn’t as easy to find as almond, coconut, and soy, but it’s a fabulous option that’s rich in omega-3 fatty acids and protein,” Horstman says. “I love that flax milk is gluten and glyphosate-free too.”

Professionals

• Excessive in protein
• An excellent supply of wholesome fats
• Sugar-free and allergen-friendly

Cons

Finest for: Espresso, smoothies, and cereal

Rice Milk

Rice milk is likely one of the most simple and low-key non-dairy milks on the market. It’s stood the take a look at of time time and again and continues to weave itself into many individuals’s day by day lives. With a light style, it’s a favourite amongst plant-based milk fans for good purpose. Regardless of its identify, rice milk often doesn’t boast an excessively rice-y style. On this selection, the brown rice truly lends the milk extra of a wheat-forward taste that’s very impartial and blendable. With a strong vitamin D and calcium content material, rice milk is an effective various to dairy milk for these on the lookout for one thing that carefully resembles skim milk.

Professionals

• Allergen-friendly
• Will be present in most grocery shops

Cons

Finest for: Smoothies and shakes

Hemp Milk

Hemp milk wins the prize for glorious dietary worth. With three grams of protein per cup, plus additional omega-3 and omega-6 fatty acids (one thing hemp seeds are identified for), you’re getting a variety of bang in your buck. It’s additionally low on the calorie and carb rely. With a impartial style, it blends nicely with something you’re utilizing it in.

In case you just like the style of hemp seeds, you’ll love hemp milk! As a result of, nicely, it’s manufactured from them. “Like flax and soy milk, hemp milk is high in protein. And like flax milk, specifically, it’s also packed with omega-3 fatty acids and contains a good amount of magnesium and vitamin D,” Horstman says. “It’s allergen-friendly if you’re allergic to nuts and you can easily make it homemade without a strainer!”

Professionals

• Excessive in protein
• Allergen-friendly

Cons

• Will be arduous to seek out in shops

Finest for: Cooking and baking

Cashew Milk

Cashew milk is understood for having a definite nutty taste and a creamy texture. “You don’t get a great bang for your nutritional buck with cashew milk, but it does have a creamy texture and unsweetened cashew milk is low in calories,” Horstman remarks. “Similar to hemp milk, you don’t need to strain homemade cashew milk!”

Professionals

Cons

Finest for: Espresso

Pea Milk

Admittedly, pea milk isn’t Horstman’s go-to, however the dietary content material needs to be famous. “It’s high in protein (more than a serving of cow’s milk), it’s allergen-friendly, and it has a relatively low environmental impact,” she says. “Unfortunately, most pea milks have added oils, like canola or safflower oil—this isn’t an issue in small quantities, but it isn’t necessarily something to be guzzling every day.” Pea milk is made with pea protein and is nut-free, so these with allergy symptoms could discover this to be a really perfect non-dairy milk to attempt. 

Professionals

Cons

• Made with canola and safflower oil 

Finest for: Cooking, protein shakes and smoothies

Hazelnut Milk

Hazelnut milk will not be making waves like almond or oat milk but, however that doesn’t imply it’s not price trying out. It’s wealthy, creamy and the restricted manufacturers which are providing it are holding it easy with out including oils and preservatives. It foams nicely, making it an ideal selection for lattes and sizzling cocoa. The flavour profile is deliciously nutty, and including a little bit of cocoa powder and maple syrup to it’s like sipping on Nutella. Yum!

Professionals

• Full of B nutritional vitamins and wholesome fat
• Froths nicely for lattes

Cons

Finest for: Espresso drinks

This publish was final up to date on March 27, 2025 to incorporate new insights.