The 6 Best Non-Dairy Substitutes for Milk

Nia Bennett | Dec, 30 2018

Cow’s milk is a popular milk choice because it is easily available in supermarkets and dairy farms. It is used in beverages, ice creams, over cereal and smoothies but despite cow’s milk being well liked there is a growing population of people who either cannot drink dairy milk because they are lactose intolerant or purely out of choice.

So to give you more options, here we have a list of 6 best non-dairy substitutes for milk that can be easily used to replace milk from animals.

Hemp milk

Hemp seeds are considered to be superfoods because of their high nutritional value. Hemp milk is creamy, has a subtle flavour and is rich in protein, meaning they provide all nine amino acids. There are limited vegan or vegetarian food items that provide complete sources of protein, hemp milk does it in abundance hence it is a popular choice. Milk made out of hemp seeds is also great for your heart and overall health.

Hemp milk is also a good source of fiber which means it has the ability to keep you full for longer, promote healthy gut and maintain steady weight. They are high in omega 3 which means along with your body, it also has a healing effect on your skin - goodbye acne!

Cashew milk

Cashew milk is made out of soaked cashews and water. It has a gorgeous creamy texture. One cup of  cashew milk contains 25 to 50 calories which means it’s low in calories but still has the ability to keep you full for longer.  

Although cashew milk is quite low in protein so if you are looking for a high protein drink this might not be an option.

Milks from cashew nuts can be easily added to cream teas, cereals but I love their creamy texture so it can also be added to curries and desserts. Cashew nut milk is a good option for anyone with diabetes since it is low in sugar and carbohydrates.

Oat milk

Oat milk is naturally subtle in flavour which makes it a lovely dairy free milk to consume. It’s a great drink to add to smoothies and add that’s subtle oaty flavour to any fruit based smoothie.

I love that milk from oats are great for weight loss but it also keeps you full for longer which is a win-win in staying in shape and curbing hunger.

You can make oat milk by blending oats with water.  Oat milk is also one of the cheapest milk to make at home which makes this one of the most economical dairy free milk options.

Almond Milk

Almond milk is a good alternative to cow milk but it’s great in desserts and for baking.  It is high in vitamin E and essential nutrients making this milk wonderful for your skin, body and if you want shiny/strong hair.

Regular consumption of almond milk can reduce cholesterol levels, they can aid in controlling blood sugar levels - which means no sudden energy drop. Almond milk is good for the brain and is loaded with antioxidants which is essential for a healthy heart and body.

Pea Milk

Unlike what you think Pea milk is not made out of green peas, it is made out of yellow split lentils. Pea milk is really high in protein, so if you trying to lose weight and gain muscle mass, this dairy free milk option is ideal to consume on a daily basis.

Unlike the other lactose free milk options, pea milk has an unique flavour so for some this might take some time to get used to but nevertheless, pea milk is a powerful entry in the dairy free milk market.

Pea milk provides essential amino acids necessary for cell repair. Split pea milk also has tryptophan which our body uses to make neurotransmitters such as serotonin, which helps control hunger pangs and improves mood.

Coconut milk

Coconut milk is tasty and it is an excellent alternative to cow milk. Apart from being delicious, they can be used for many purposes, right from using coconut cream in desserts to curries and smoothies - the flavour of coconut milk is really easy to get used to.

Coconut milk comes from the flesh which when blended with water can lead to dense milk.

Milk from coconuts is used in abundance in Asian cuisines and it is also popular in India and certain Caribbean countries.