Soy Milk – The Reliable All-Rounder
Soy milk has been the most popular non-dairy substitute for decades because its nutrition profile closely resembles that of cow’s milk. When you’re looking for something that won’t let you down in recipes, soy milk delivers with its thick, creamy consistency that makes it perfect for both sweet and savory dishes. Soy milk offers about 7 grams of protein per cup, compared to cow milk’s 8 grams per cup. This protein powerhouse works beautifully in everything from pancakes to soups, and it’s often what professional chefs reach for when they need consistency.
When baking, soy milk makes for an easy neutral substitution. Unlike some other alternatives that can change the flavor profile of your recipes, soy milk blends seamlessly into most dishes without adding unwanted tastes. If you must cook with a milk alternative, choose soy milk. It’s thicker than many milk alternatives and will result in a texture and consistency that most closely resembles traditional cow’s milk.
Oat Milk – The Creamy Crowd Favorite
Oat milk may as well win “the fastest growing non-dairy milk alternative”. It’s naturally sweet, mild in flavor, thick, creamy, and often times slightly grainy. There’s something magical about how oats transform into this velvety liquid that makes your morning coffee taste like a hug in a cup. One big advantage of oat milk for those with dietary restrictions or food sensitivities is that it’s naturally free of dairy, lactose, soy and nuts. This makes it the go-to choice for households dealing with multiple allergies or sensitivities.
What really sets oat milk apart is how well it performs in hot beverages. Oatly Barista has been formulated to work in hot drinks, with no splitting or curdling. In addition to drinking it straight from the glass, oat milk is recommended for your morning cereal; smoothies; baked goods; curries; lighter cream soups and sauces; and mashed potatoes. It’s like having a Swiss Army knife in your kitchen – versatile enough to handle whatever culinary challenge you throw at it.
Almond Milk – The Light and Versatile Option
Almond milk is a great dairy alternative when you are looking to cut calories. Most commercial almond milks range between 35-90 calories per cup and there are loads of blends and unsweetened versions to choose from. This makes it perfect for those watching their waistline or simply wanting a lighter option in their recipes. The subtle nutty flavor adds just enough character without overpowering other ingredients.
With its light and subtle nutty flavor, almond milk is a great baking substitute and perfect in smoothies and smoothie bowls. It’s plain, but in a good way—one of our favorite “starter” nondairy milks. However, there’s one caveat to keep in mind. The bad news about almond milk is that it contains very little protein—just 1 gram per cup! So if you’re relying on milk for protein in your diet, you might want to pair it with protein-rich foods.
Coconut Milk – The Rich and Indulgent Choice
Coconut milk is a good choice when you want something creamy and sweet. You can use coconut milk in cooking or baking. Surprisingly, it doesn’t have a strong coconut taste; rather, it’s versatile and rich. This versatility makes it a favorite among home cooks who want to add richness to their dishes without the coconut flavor dominating every bite.
The thickness of coconut milk varies dramatically between the canned and carton versions, giving you flexibility in your recipes. According to Chef Celine, “Coconut milk is great for custard, but takes a lot more time to set compared to regular milk.” In this case, canned coconut milk might be a better option; it’s much thicker and is ideal in curry dishes, sauces, and for thickening liquids. Just remember that coconut milk is the only milk alternative that contains as much saturated fat as whole cow’s milk.
Cashew Milk – The Smooth Operator
Cashew milk is made from blending cashews with water, resulting in a creamy liquid. What makes cashew milk special is its incredible smoothness – it’s like silk in liquid form. This delicious creamy option is best used when thick creamy milk is required. It works extremely well in chia pudding, iced coffee, ice cream, smoothies, and salad dressings. The natural sweetness of cashews shines through, making it perfect for dessert applications.
Cashew milk is made the same way as almond (soaking, blending with water, and straining) and is similar in nutritional composition, ranging from around 40-50 calories per cup. Cashews themselves provide zinc, copper, and magnesium, which help support your immune system. However, there’s one quirk you should know about. Without stabilizers, cashew milk does tend to curdle so I warm it before adding it to hot dishes like soups.
Hemp Milk – The Nutritional Powerhouse
Hemp milk is made from water and shelled hemp seeds. It contains a slew of healthy nutrients, including calcium, vitamin D and a moderate amount of protein (about 3 grams of protein per cup). As an added bonus, it contains omega-3 fatty acids. This nutritional profile makes hemp milk a favorite among health-conscious cooks who want more than just a dairy substitute – they want functional nutrition.
Milks that are higher in protein fare well in baking and cooking; therefore, pea protein and hemp milk are great choices. Both types of milk are ideal in savory dishes due to their strong flavors. Hemp milk can be a bit trickier to work with due to its earthier flavor, and some brands can be overpowering in things like baked goods and pancakes. If you have a particular brand that has an earthier flavor, try using it in savory dishes like curries, soups, and saucy dishes. The key is embracing its robust character rather than fighting it.
Rice Milk – The Gentle Giant
Rice milk is mild in taste and naturally sweet in flavor. It has a slightly watery consistency and is great to drink on its own as well as in smoothies, in desserts and with oatmeal. Rice and hemp milk are good picks for allergy sufferers, as they’re free of dairy, soy, nuts and gluten. This makes rice milk a true lifesaver for families dealing with multiple food allergies or sensitivities.
Rice milk has a thin consistency and can be used with great results in recipes that require low-fat or skim milk. It’s ideal in baked goods, smoothies, and oatmeal. However, it does have some limitations. This option does curdle in hot beverages, but it will work in iced or cold options. Despite its thin consistency, rice milk brings a subtle sweetness that enhances rather than masks other flavors.
Pea Milk – The Protein Champion
Pea milk is a plant-based milk made from pea protein isolate, water, and other emulsifiers. It’s as creamy as soy with a slightly less nutty taste. Pea milk doesn’t taste like peas and it’s not green. This is probably the biggest relief for anyone hesitant about trying this alternative – you won’t be drinking liquid vegetables.
Pea milk works well in a wide variety of dishes, including brownies, quiche and salad dressing. In the kitchen, pea milk is a versatile gem. Use it in creamy soups, sauces, or even savory pies. Its protein content makes it a great addition to pancakes or waffles, giving them an extra boost. Pea milk is better for the environment than cows’ milk, as yellow peas grow in areas that receive lots of rain and need little or no irrigation.
Flax Milk – The Omega-3 Hero
Flax milk is a good source of omega-3 fatty acids and is often fortified with vitamins and minerals. It’s also a good source of Omega-3 fatty acids, which are important for brain health and reducing inflammation in the body. Flax milk is free from the top eight allergens for those who cannot consume lactose, soy, or nuts. This makes it incredibly valuable for people with severe allergies or multiple dietary restrictions.
Great for baking or cooking, but its thinner consistency makes flax milk best suited for light, savory dishes. The texture of flax milk is similar to skim milk and is a bit creamy, watery, and nutty. In my opinion, the flavor does take time to get used to and it can have a bit of a bitter undertone. Flax milk works in recipes that call for low-fat or skim milk, and also in smoothies, coffee, overnight oats, muffins, pancakes, and baked french toast.
Macadamia Milk – The Luxury Experience
High in monounsaturated (good) fat, macadamia milk is a wonderful source of something you may never have heard of: palmitoleic acid. Macadamia milk is fairly new to the market. It has a richer, smoother, and creamier texture than most non-dairy milks, and a slightly sweet, almost fruity, flavor. Think of it as the luxury car of plant-based milks – everything about it screams premium quality.
Macadamia nut milk works well in sauces, iced coffee, cold brew, baked goods, and custards. Some brands occasionally curdle when added to hot coffee, so it’s best to let your drinks cool a bit before adding the milk. Macadamia milk is rich and perfect for decadent desserts and sweet treats. In fact, the Milkadamia brand recommends their vegan creamers in “everything from soups to sweet potato casserole.” The richness makes it perfect when you want to treat yourself.
Hazelnut Milk – The Dessert Dreamer
Neither as common or as popular as other plant-based milks, hazelnut milk is actually one of my favorite milk alternatives. It has a divine hazelnut-y flavor that is reminiscent of a decadent dessert. Due to their inherently sweet and nutty flavor, they are best in smoothies, desserts, and sweets or in any recipe where you desire a nutty or cheesy flavor. It’s like having liquid Nutella, but healthier.
Hazelnut milk isn’t as versatile as other plant milks. It has a pale chocolate brown color, strong nutty aroma, and very distinct hazelnut flavor. This strong character means you’ll either love it or find it too distinctive for your taste. With so many calories per cup, hazelnut milk is ideal for anyone who wants to gain weight. It’s particularly wonderful in coffee drinks, where the hazelnut flavor can shine without being overwhelming.
Quinoa Milk – The Ancient Grain Marvel
Quinoa milk is the ancient grain hero of dairy alternatives. Made from quinoa, it’s light, nutty, and packed with protein. Quinoa is an excellent source of protein and contains the eight essential amino acids, so it’s a perfect food for vegans and vegetarians. It’s gluten-free, has a low glycemic index, it’s also high in fiber, it regulates cholesterol levels, prevent constipation and it’s rich in essential fatty acids (omega 3 and omega 6), potassium, calcium, phosphorus, iron, zinc, magnesium and vitamins B and E.
This newer addition to your vegan milk options has a wonderfully nutty flavor and a thick, creamy texture that even dairy drinkers love. It’s also a great way to use leftover cooked quinoa! For savory dishes, quinoa milk shines in soups and sauces. It adds a creamy texture without overpowering other flavors. It’s especially great in coffee and homemade lattes, and even makes a creamy addition to soups without dairy!
Lupin Bean Milk – The Environmental Champion
Made from the nutrient-rich lupin bean, this milk is high in protein and fiber, providing a healthy alternative to traditional dairy. Its mild flavor pairs well with both sweet and savory dishes, making it an excellent choice for sauces and soups, too. Lupin bean milk is not only nutritious but also environmentally friendly. Lupins require fewer resources to grow compared to other crops. This makes it appealing to environmentally conscious consumers looking to reduce their carbon footprint.
The beauty of lupin bean milk lies in its versatility and sustainability. Experiment by using it in baked goods to replace cow’s milk, adding a unique twist to your favorite recipes. What’s remarkable about this lesser-known alternative is how it manages to deliver on both nutrition and environmental responsibility. It’s proof that sometimes the best solutions come from plants we haven’t traditionally considered for milk production.
The world of milk alternatives has expanded beyond what most people ever imagined possible. Each option brings its own personality to recipes, from the reliable consistency of soy milk to the luxurious richness of macadamia milk. These alternatives aren’t just substitutes – they’re ingredients with their own unique strengths that can actually improve your cooking and baking. Whether you’re dealing with dietary restrictions, environmental concerns, or simply curiosity about new flavors, there’s a plant-based milk waiting to surprise you. The next time you’re standing in the grocery aisle, overwhelmed by choices, remember that each carton represents centuries of innovation and adaptation. Who would have thought that tiny quinoa seeds or humble lupin beans could create something so creamy and delicious?
