If you're avoiding cow's milk, you've probably noticed how many plant-based dairy-free milk alternatives are filling the aisles at the grocery store. But with so many options, it can feel a bit overwhelming. This guide will break down the 10 most popular nondairy alternatives to help you find your new favorite.
After 15 years of testing with dairy-free milk, I've found that my preference changes depending on how I'm using it. What I'll use in my morning latte may not be the milk I reach for to make sauces, and it may not behave the same in baking. I'll break all that down for you, and I'll also include nutritional and ingredient considerations.
Important Note: Brands change products often, so be sure to check the label before purchasing to note any changes since this writing, including any allergy warnings.
My Personal Favorites
These are the milks that I use regularly, chosen for their flavor, texture, and clean ingredients.
- Joi Almond Milk Base - This is my go-to dairy-free milk because it's shelf-stable, organic, and contains only one ingredient. I use it in my smoothies, oatmeal, homemade ice cream, and sauces. I like that it comes in a glass container, (which reduces my exposure to plastic), and it doesn't need to be refrigerated so I can have it on hand in my pantry at all times. Whenever I need milk on the fly, I just mix some of the base with water in my blender and I have delicious milk ready to go. You can purchase directly from the Joi website and use code MILKFREEMOM for 10% off, or it's also available on Amazon. There are plenty of other options to choose from as well, such as cashew, oat, and coffee creamer.
- Homemade Cashew Milk - It's so simple and you can make it as creamy or thin as you'd like. I love to use it in iced coffees, and the creamiest chia pudding you've ever had. Try my simple recipe for homemade cashew milk and you may never buy it from a store again!
- Califia Organic Unsweetened Almond Milk - This is my teenage son's favorite, and he enjoys both the vanilla and unflavored options. He uses this for an occasional bowl of cereal, overnight oats, and smoothies. I buy it at Whole Foods and choose the one made with only 3 ingredients (no gums or oils).
Let's dive into some other available options currently in stores and online. I couldn't possibly list all of the brands currently on the market, but I'll suggest a few that I've personally tried as well as other popular brands.
Almond Milk
Almond milk has a thin consistency and works best when you don't need creamier milk like whole cow's milk. Most almond milk is strained and contains mostly water, so the nutritional value is much less than cow's milk. On the upside, it's usually the lowest in calories of all the milk options available (although this varies from brand to brand). The average cup of almond milk contains about 130 calories, 5g protein, 60mg calcium, and 160mg potassium (this varies from brand to brand).
How To Use It
We've been using almond milk for over ten years and find it works best for cereal, soups, thinner sauces, pancakes, smoothies, baking, overnight oats, and mashed potatoes. If you're using it in savory dishes, you'll want to choose an unsweetened, unflavored option.
Cleaner Brands To Consider
These brands offer options with limited ingredients and no gums, fillers, oils, or additives:
- Joi
- Malk
- Elmhurst
- Three Trees
- Califia (organic)
- Mooala organic
- Homemade almond milk with the Almond Cow
Oat Milk
Oat milk has been having a moment and is highly popular in coffee shops across the globe. It's typically made by blending oats with water and straining, then sweeteners, vitamins, and other flavorings are added. There are typically about 17g of carbohydrates in a cup of oat milk, which is much higher than other milk options. Some critics say that the sugars and starches in oat milk can cause blood sugar spikes which may lead to insulin resistance, but that seems to be a heavily debated topic. One cup has about 100 calories, 2g fat, 3g fiber, 3g protein, 22mg calcium, and 110mg potassium (varying from brand to brand).
How To Use It
Oat milk is a good replacement in almost any recipe calling for cow's milk due to its creamy texture and mild flavor. It works great in lattes, cappuccinos, iced coffee, smoothies, sauces, baking, homemade ice cream, pancakes, and oatmeal. Its use is very popular in coffee drinks due to its ability to froth up well and create that delicious foam that's so beloved on cappuccinos.
Cleaner Brands To Consider
- Malk
- Elmhurst
- Mooala
- Thrive Market
- Forager Project
- Joi instant oat milk powder (use code MILKFREEMOM to save 10%)
Soy Milk
Soy milk is one of the oldest known plant-based milks, with the earliest mention of it dating back hundreds of years in China. It's typically soaked in water, ground, and then strained, and commercial options in the U.S. usually include flavorings and additives. Most varieties of soy milk have more protein and calcium than other plant-based milk, and it's also high in potassium. One cup of soy milk typically has about 120 calories, 6g of fat, 4g carbohydrate, 12g protein, 40mg calcium, and 440mg potassium (varies brand to brand).
How To Use It
Soy milk is a creamier plant-based option that can replace cow's milk with great results. Thanks to its creaminess and high protein, soy is touted as the best plant-based milk for baked goods because it helps foods like muffins get nice and brown. It's also great in cookies, curries, smoothies, frostings, custards, pumpkin pie, and pastries.
Cleaner Brands To Consider
- Edensoy
- West Life
- Kirkland organic soy milk
- Now Foods soy milk powder
- Trader Joe's organic soy beverage
Cashew Milk
Cashew milk is a rich, nutty, creamy option made by soaking cashews in water and blending. This is my favorite to make at home because it's simple to prepare with just cashews and water, and it tastes absolutely delicious. The nutritional content in cashew milk varies, ranging from about 90 calories per cup up to 180 calories per cup, depending on if the nuts are strained. I prefer to blend the whole nuts in my cashew milk because it results in a creamier, thicker consistency. This means a higher fat and calorie content, but I use it sparingly and feel comfortable incorporating these healthy fats into my diet.
How To Use It
This delicious creamy option is best used when thick creamy milk is required. I personally don't like this in my oatmeal, because it turns the oats into a gummy texture when cooked. It works extremely well in chia pudding, iced coffee, ice cream, smoothies, and salad dressings. Without stabilizers, cashew milk does tend to curdle so I warm it before adding it to hot dishes like soups.
Cleaner Brands To Consider
Pea Milk
Pea milk is usually made by milling yellow field peas into flour and then separating the fiber from the starch. The protein is then purified and blended with water and other ingredients such as sunflower oil, sugar, flavors, and gums. I don't personally use pea milk because I'm not comfortable with sunflower oil and its potential to cause inflammation. This is a debated topic among nutrition experts, but I prefer to err on the side of caution. 8 ounces of pea milk typically contains 100 calories, 4.5g fat, 7g carbohydrate, and 8g protein. Proponents love this type of milk for people who require a beverage with more protein and calcium.
How To Use It
Because I don't use this type of milk, I can't offer personally tested guidance on how to use it. However, because of its high protein and creamy texture, many people love pea milk to use in coffee, soups, baking, dairy-free cheese sauces, and puddings.
Brands To Consider
As mentioned, I haven't tested any pea milk because I can't find a brand that doesn't include oils or gums. If you know one, please share in the comments so I can test it!
Brands that many people love are Ripple and Not Milk.
Coconut Milk
Everyone's probably tasted the delicious coconut milk that comes in a can, but the coconut milk we're referring to here is a coconut milk beverage. The difference between canned coconut milk and coconut milk beverage is that the beverage has water added to it, and flavorings and additives in many cases. This is a thin, drinkable texture without the fatty coconut cream found in the canned variety. The nutritional values are also much different, with coconut beverages offering fewer calories and fat. One cup typically has about 90 calories, 8g fat, 3g carbohydrate, and 0g protein.
How To Use It
Coconut milk beverage has a thin and creamy texture, and some brands have a stronger coconut flavor than others. These work great in smoothies, muffins, ice cream, soups, and lattes.
Brands To Consider
- Califia (organic, 4 ingredient)
- So Delicious (this used to be one of my favorites but I've cut it out due to the additives)
- Joi coconut milk base
- Elmhurst coconut and cashew milk
Hemp Milk
Hemp milk is made by blending water with seeds from the hemp plant and does not contain CBD or THC. Some brands also add flavors, sweeteners, and additives. This milk has an earthier flavor when compared to other plant milk, some would even call it grassy with a slightly nutty flavor. 1 cup of hemp milk typically contains about 60 calories, 4g fat, 1g carbohydrate, and 3g protein.
How To Use It
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.
Brands To Consider
- I have only found one brand that offers hemp milk without additives, oils, and gums, and that's the Joi hemp milk base. This has to be mixed with water to make milk, but it only takes minutes and the base is shelf-stable.
- You can also make your own hemp milk from scratch.
- Kiki Milk offers a blend that includes hemp and other ingredients.
Macadamia Milk
Macadamia milk is the newest variety to join the nut-based milk market. It's made by blending macadamias with water and then straining, and then adding sweeteners and flavors. It's very rich and creamy, with lots of nutty flavor that one expects from macadamias. 1 cup typically contains about 60 calories, 5g fat, 5g carbohydrate, and 1g protein.
How To Use It
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.
Brands To Consider
Flax Milk
Flax milk is made by blending whole flaxseeds or flaxseed meal with water, straining, and then adding optional sweeteners and flavors. One cup typically contains about 50 calories, 2.5g fat, 1g carbohydrate, and 5g protein. This is a popular option with vegans as it contains about 60% of the recommended daily intake for vitamin B12, and it's also high in Omega-3. 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. Homemade flax milk is very simple to make but does take some attention so that it doesn't develop a slimy texture.
How to Use It
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.
Brands To Consider
- Good Karma (most well-known but contains additives)
- Homemade flax milk
Rice Milk
Rice milk is one of the most commonly known plant-based milks, and it was one that I relied heavily on when my son was younger and couldn't consume dairy or soy. It's made by soaking grains of rice in water, straining, then blending with fresh water and optional sweeteners and flavorings. 1 cup typically contains about 120 calories, 2.5g fat, 24g carbohydrate, and 0g protein.
How To Use It
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. This option does curdle in hot beverages, but it will work in iced or cold options.
Brands To Consider
- Kiki Milk
- Dream (most popular but contains additives)
- Homemade rice milk
Coffee Creamers
If you're a coffee drinker on a dairy-free diet, you may be looking for something creamy to add to your delicious cup of Joe. Thankfully, there are plenty of choices, and more clean options are becoming available every day. Here are some cleaner options to consider:
- Joi oat milk creamer
- Lavva plant creamer
- Laird superfood creamer
- Califia Farms almond creamer
- Malk almond and oat creamers
- Kos organic coconut milk powder
- Thrive Market coconut milk creamer
- Milkadamia macadamia milk barista
- Elmhurst creamers and barista blends
- Coconut Cloud dried coconut milk creamer
- Nutpods (contains some additives and gums)
