As a long-time vegan, I do not eat any dairy products. If you also choose to remove animal products from your diet, you’ll want a non-dairy alternative to use in instances when you would typically consume cow’s milk. Luckily, there are so many delicious, non-dairy alternatives available today that offer a similar taste with additional health benefits that makes it easy to maintain a vegan lifestyle and still enjoy the foods you love.
I love adding a splash of non-dairy milk to my oatmeal or breakfast smoothie as it adds great flavor and a creamy texture. As someone that has also eliminated refined sugars from my diet, I am appreciative that most alternative dairy milks have unsweetened varieties that can be easily purchased at your local grocery store. My favorite non-dairy milk is unsweetened almond milk!
If you are new to a vegan diet or you simply want to lessen your dairy intake, you’ve come to the right place to find your new favorite non-dairy alternative. Here is a breakdown of some of the most popular non-dairy milk alternatives and their respective nutrition facts per cup:
Soy Milk
In terms of protein, it is the closest to a dairy milk replacement. It is a fairly complete form of protein and contains all essential amino acids.
- Calories: 100
- Protein: 7-8 grams
- Total Fat: 4 grams
- Saturated Fat: 0.5 grams
Almond Milk
Low in calories, protein, and carbs. It is a good option if you are adding additional protein powder.
- Calories: 30
- Protein: 1.1 grams
- Total Fat: 2.6 grams
- Saturated Fat: 0.2 grams
Oat Milk
The soluble fiber found naturally in oats acts like gelatin and is sometimes added to barista plant-based milks. It is great for frothing, making it ideal for hot beverages.
- Calories: 130
- Protein: 2 grams
- Total Fat: 1 gram
- Saturated Fat: 0.2 grams
Cashew Milk
Similar to soy milk but does not contain as much protein and is higher in fat.
- Calories: 130
- Protein: 1-4 grams (very big range)
- Total Fat: 2-10 grams (very big range)
- Saturated Fat: 1.5 grams
Coconut Milk
The high saturated fat content gives it a very creamy texture, making it great for puddings, ice cream, and curries.
- Calories: 45
- Protein: 0 grams
- Total Fat: 4 grams (can be much higher depending on how it is made)
- Saturated Fat: 3.5 grams (can be much higher depending on how it is made)
Hemp Milk
Although it is higher in fat, it contains omega-3 fatty acids, including ALA, which is needed to produce other fatty acids.
- Calories: 101
- Protein: 4.4 grams
- Total Fat: 6.8 grams
- Saturated Fat: 0.6 grams
Make Your Own
Although I frequently buy non-dairy milks at the store for convenience, I also often make them at home. It is such a simple process, and you can ensure that there are no added sugars or other unnecessary ingredients. Not to mention, it tastes so fresh! If you are purchasing non-dairy milk at the store, be mindful to check for added oils and sugar.
To make your own non-dairy milk, keep this simple formula in mind:
- 1 cup nuts, seeds, or cooked oats
- 4 cups water
- 3 tablespoons date paste, or 3 dates (optional if you’d like to add a natural sweetener)
- ½ teaspoon vanilla bean paste, or ½ vanilla bean, split lengthwise and seeds scraped (optional if you’d like to add a natural sweetener)
- Pinch of sea salt (optional)
To make, simply place all of the ingredients in a high-speed blender and blend for approximately two minutes (this may vary depending on the blender’s speed). Next, place a cheesecloth, a mesh sprouting, or a nut milk bag over a large bowl and pour your blended liquid into the bowl. From here, you can pour your milk into a glass container, seal it, and use it for up to 4 days.
To make delicious vegan recipes using this nut milk or to learn more about the process, check out The Whole Foods Cookbook.
**Nutrient breakdowns are estimations and will vary based on brand and included sweeteners**