All About Plant Milk

A common excuse for not starting a fully plant based diet is inability to give up dairy. But, the truth is, there are a wider variety of plant milks available than dairy milks. And, plant milks are far healthier, have a wider variety of flavors, and are cruelty free. Trust me, you won’t even miss dairy once you discover the amazing assortment of plant milk! 

Benefits of Plant Milk

• can be consumed by those with dairy milk allergies
• can be consumed by those with lactose intolerance 
• some varieties can be consumed by those with soy and nut allergies
• plant milks do not cause inflammation in the body like dairy milk does
• good alternative for those with conditions such as inflammatory bowel disease 
• most plant milks have fewer calories than dairy milk
• plant milks contain no cholesterol
• wide variety of options in plant based cooking and vegan living
• more environmentally friendly
• unlike dairy, plant milk does not contain antibiotics or hormones given to animals
• cruelty free!

Varieties of Plant Milk

Oh, the vast choices of plant milk! (These can all readily found in most supermarkets and health food stores.)

Also, most brands of plant milks are fortified with calcium, plant sources of vitamin D, and other essential vitamins and minerals.  And, for those with soy and nut allergies, there are plenty of options for you too!

• Soy milk
• Almond milk
• Coconut milk
  • note: coconut milk from a carton is not the same thing as coconut milk from a can; coconut milk in a carton is much more diluted with water and is less thick than coconut milk in a can
• Oat milk
• Cashew milk
• Hemp milk
• Rice milk
• Pea milk
• Pistachio milk
• Walnut milk
• Macadamia milk
• Flax milk
• Peanut milk
• Pecan milk
• Hazelnut milk
• Quinoa milk

Which Plant Milk to use?

If you are using plant milk in a savory dish, always be sure to check:

1. the milk is unsweetened
2. the flavor is plain and not vanilla 

Most of these are great options to drink straight from the glass or to dunk your favorite vegan cookie in. However, there are tons of other uses for these incredibly versatile milks as well.

Soy Milk

Soy milk is extremely versatile, but in my opinion tends to have a slight hint of sweetness. Therefore, I use soy milk in smoothies, oatmeal, and sweet recipes. Soy milk is also one of our go-tos with cereal or simply having a glass of “milk.”

Almond Milk

Almond milk has a light, creamy texture. And, almond milk is best in lattes, smoothies, and baking.

Coconut Milk

Coconut milk is light and refreshing with a slight hint of coconut flavor. It can be used in everything from smoothies and coffee drinks to curries and whipped cream. Or, anytime you want a slight coconut flavor.

Oat Milk

Greatly increasing in popularity recently, oat milk is incredibly versatile. Oat milk froths well and is popular in lattes and other coffees. I love adding oat milk to my oatmeal or vegan mashed potatoes. But, be aware that oat milk is also higher in calories compared with most other plant milks.

Cashew Milk

Cashew milk is hearty and nutty in flavor. And, like others, is very versatile. Use cashew milk in sweet and savory dishes. I love adding cashew milk to mashed potatoes, creamy sauces, homemade vegan cheeses, and other savory dishes.

Hemp Milk

Hemp milk is an amazing alternative for those with sensitivities and allergies! I also like to use hemp milk in smoothies and poured over a bowl of granola.

Rice Milk

Rice milk has a thinner consistency. It is best used in recipes like vegan ranch dressing.

Pea Milk

No, pea milk is not made from mushy green peas. 😬 It is actually made using yellow split peas. Some people describe the taste of pea milk as similar to almond milk. Pea milk is creamy and goes well in oatmeal. 

Pistachio Milk

Pistachio milk has a slight buttery flavor and is a wonderful addition to coffees, vegan creams, and desserts.

Walnut Milk

Walnut milk has a nutty flavor and is high in antioxidants and essential fatty acids. It is best used in vegan baking and desserts.

Macadamia Milk

Macadamia milk has a neutral flavor and doesn’t overpower whatever plant based dish it is used in.

Flax Milk

Flax milk is high in omega-3s. And, while it does have a distinct flavor, I personally really enjoy it. I like using flax milk in smoothies and over a bowl of cereal.

Peanut Milk

Peanut milk is thick and creamy. It is great in coffees, smoothies, and vegan baking.

Pecan Milk

Pecan milk often comes in vanilla and maple flavors, with a hint of nuttiness. Use in cereals, oatmeal, and cookies.

Hazelnut Milk

Hazelnut milk is full of antioxidants and omega-3s. It has a nutty flavor that enhances coffee, cereal, oatmeal, smoothies, and even vegan hot chocolate. 

Quinoa Milk

Yes, there is even quinoa milk! High in protein, fiber, and iron, use quinoa milk in oatmeal or savory dishes.

Dairy Free Coffee Creamer

Fear not, my friends! There are also lots of plant based, dairy free coffee creamers available! Most commonly, they are made from almond milk, oat milk, and coconut milk. Look for these little beauties near the plant milk at your local grocery store or health food store. Enjoy! ☕️

Plant Based Milk

Yes, plant milks are often more expensive than dairy milk. That’s only because the meat and dairy industries receive government subsidies. For example, in 2016, the USDA spent $20 million to purchase excess cheese from dairy farmers.

In fact, dairy is on the decline, and the demand for plant based alternatives is at an all-time high.

I love to switch it up and continually drink a wide variety of plant milks. Plus, plant milk goes in my smoothie every morning. 

Additionally, you can also make your own plant milks at home! Check out my Pinterest page for some delicious plant milk recipes. 🌱

What are your favorite plant milks and what do you use them for? Let me know in the comments below!

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