Have you ever tried oat milk? This plant-based milk is made from whole oats and filtered water, with a creamy texture and a mild, oat-like flavor. Since its creation in the 1990s by a Swedish scientist, its popularity has grown significantly, and it’s now commonly used in coffee, ice cream, and even plant-based yogurt. Oat milk is an ideal choice for vegans or those with lactose intolerance, and it has a lower environmental impact compared to other types of milk. It contains beta-glucan fiber, which helps lower cholesterol and supports digestive health, as well as vitamins like B1, B2, and B12, which are essential for energy production and nerve health. It also provides iron, which helps prevent anemia, and is often fortified with calcium and vitamin D, crucial for bone health. Additionally, it contains magnesium and potassium, which support blood pressure and fluid balance. Best of all, you can make it at home in just five minutes, with no special equipment needed.

How to Make Oat Milk

It's easy and simple to make oat milk! But if you've made other plant milks in the past, remember this: oat milk making is different from almond milk making, which often involves squeezing out as much liquid as you can from a nut milk bag. With oat milk, you want to try not to squeeze and press the mixture as hard. Otherwise, it will be slimy and grainy. Here's what I do:

1. Blend

Start by blending oats and filtered water in a high-speed blender (I have a Vitamix) and blend for 30 seconds until the liquid achieves a creamy and white texture. Be careful not to over-blend so that the consistency isn't too thick.

Note: I prefer using a Vitamix blender for making oat milk because of its powerful motor and consistent results. The Vitamix is designed to blend ingredients smoothly and quickly, which is ideal when making oat milk. Its high-speed blending ensures that the oats break down evenly, creating a creamy, smooth texture. One key feature that makes it really worth buying is its ability to handle tough ingredients without losing power, which guarantees a perfectly smooth consistency every time. Additionally, it’s durable, easy to clean, and built to last, making it a great investment for anyone who frequently prepares plant-based milks or other recipes that require a high-performance blender.

2. Strain

Place a fine mesh strainer over a large bowl and strain the oat milk into it. Some liquid will collect at the bottom of the strainer, which is totally normal! Drain this extra liquid and any oat pulp left behind. Don't squeeze the pulp to get more liquid out of it, as it will get the milk slimy and gritty.

3. Optional Strain Again

For an even-smoother texture, you can strain the liquid again to remove the last bit of pulp. This is an optional process, but it will result in much smoother outcomes in the end.

4. Chill and Enjoy

Oat milk tastes great cold, fresh from the fridge. Unlike other non-dairy milks, there's no need to shake. Simply allow any oat pulp remaining at the bottom of the container to settle, then pour off the creamy milk on top.

How to Use Oat Milk

Once your oat milk is made, you can substitute it for any other milk—whether dairy or plant-based. I prefer mine cold with ice, in coffee, or as a matcha latte. It's excellent for breakfast staples like oatmeal, baked oats, or no-bake cookies. You can use it in any baked recipe that calls for milk, like vegan chocolate cake, blueberry muffins, banana bread, or cinnamon rolls.

Benefits of Oatmeal with Milk

1. High Nutritional Value

  • Protein: Combines plant protein from oats with complete protein from milk (if using dairy).
  • Fiber: Rich in soluble fiber (beta-glucan), supports heart and gut health.
  • Vitamins: Contains B vitamins (especially B1, B2), vitamin D (if milk is fortified).
  • Minerals: High in iron, calcium, magnesium, zinc, and phosphorus.

2. Heart Health

  • Beta-glucan lowers LDL cholesterol.
  • Low saturated fat when using plant milk or low-fat dairy.
  • Magnesium and potassium help regulate blood pressure.

3. Digestive Support

  • Soluble fiber promotes gut bacteria balance.
  • Prevents constipation and supports regularity.

4. Energy and Satiety

  • Complex carbs from oats provide sustained energy.
  • Protein + fiber combination increases satiety, helps with weight management.

5. Bone Health

  • Calcium and vitamin D (especially in fortified milk) strengthen bones and teeth.
  • Phosphorus supports bone structure.

6. Blood Sugar Control

  • Low glycemic index reduces glucose spikes.
  • Beta-glucan slows digestion and glucose absorption.

7. Immune Support

  • Zinc and selenium (from oats and milk) support immune function.
  • Vitamin D enhances immune response.

8. Versatility & Accessibility

  • Easy to prepare.
  • Customizable with fruits, nuts, seeds.
  • Suitable for all ages.

✅ Who Can Drink Oat Milk (Suitable For):

1. Lactose Intolerant Individuals

  • Oat milk is naturally lactose-free and a great alternative to dairy milk.

2. Vegans and Vegetarians

  • 100% plant-based; contains no animal products.

3. People with Cow’s Milk Allergy

  • Free from dairy proteins (like casein and whey).

4. Those with High Cholesterol

  • Contains beta-glucan, a soluble fiber known to lower LDL (“bad”) cholesterol.

5. Individuals with Digestive Sensitivities

  • Easier to digest than dairy; gentle on the stomach.

6. People with Heart Disease Risk

  • Low in saturated fat and cholesterol; rich in heart-supportive nutrients.

7. Anyone Seeking a Low-Impact, Sustainable Diet

  • Oat milk has a lower environmental footprint compared to dairy and nut milks.

❌ Who Should Be Cautious or Avoid Oat Milk:

1. People with Celiac Disease or Severe Gluten Sensitivity

  • Oats are naturally gluten-free but often contaminated during processing. Only certified gluten-free oat milk is safe.

2. Diabetics or Those Monitoring Blood Sugar

  • Some commercial oat milks are high in added sugars and have a higher glycemic index. Choose unsweetened versions.

3. Infants Under 12 Months

  • Not a suitable replacement for breast milk or infant formula due to insufficient nutrients for baby development.

4. Individuals on Low-Carb or Keto Diets

  • Oat milk is relatively high in carbohydrates compared to other plant-based milks.

5. People with Oat Allergies (Rare)

  • Should be avoided entirely if there is a diagnosed oat allergy.

🥛 Types of Plant-Based Milk:

  • Oat Milk
  • Almond Milk
  • Coconut Milk
  • Soy Milk
  • Cashew Milk
  • Rice Milk
  • Hemp Milk
  • Pea Milk
  • Macadamia Milk

🌾 Oat Milk vs. Other Plant-Based Milks

🌾 1. Oat Milk

  • Taste: Mild, slightly sweet, oat-like.
  • Texture: Naturally creamy and thick.
  • Nutrients: Contains fiber (beta-glucan), B vitamins, iron, calcium (fortified), magnesium, potassium.
  • Allergens: Gluten (if not certified gluten-free).
  • Best For: Lattes, cereals, baking, nut-free diets.
  • Environmental Impact: Low; oats require little water and land.

🌰 2. Almond Milk

  • Taste: Light, nutty, subtly sweet.
  • Texture: Thin and watery.
  • Nutrients: High in vitamin E, fortified with calcium and vitamin D, low in protein.
  • Allergens: Tree nuts.
  • Best For: Smoothies, cold cereals, low-calorie diets.
  • Environmental Impact: High; almonds require large amounts of water.

🥥 3. Coconut Milk

  • Taste: Rich, sweet, coconut-forward.
  • Texture: Creamy, slightly oily.
  • Nutrients: High in saturated fats (MCTs), contains iron, potassium, selenium.
  • Allergens: Coconut (rare).
  • Best For: Curries, tropical dishes, baking.
  • Environmental Impact: Moderate; concerns about ethical sourcing.

🌱 4. Soy Milk

  • Taste: Mild, slightly bean-like.
  • Texture: Smooth and creamy.
  • Nutrients: High in protein, contains isoflavones, often fortified with calcium, vitamin D, B12.
  • Allergens: Soy (common allergen).
  • Best For: High-protein diets, cooking, coffee.
  • Environmental Impact: Low to moderate; depends on farming practices.

🥜 5. Cashew Milk

  • Taste: Rich, buttery, mildly nutty.
  • Texture: Smooth and velvety.
  • Nutrients: Low in protein, contains magnesium, zinc, copper, and healthy fats.
  • Allergens: Tree nuts.
  • Best For: Creamy sauces, desserts, coffee creamers.
  • Environmental Impact: Moderate; cashew farming can be labor-intensive.

🌾 6. Rice Milk

  • Taste: Light, naturally sweet.
  • Texture: Watery, less creamy.
  • Nutrients: High in carbohydrates, low in protein and fat, usually fortified.
  • Allergens: Generally allergen-friendly.
  • Best For: Allergy-friendly diets (no soy, nuts, or gluten).
  • Environmental Impact: High; rice cultivation produces methane.

🌿 7. Hemp Milk

  • Taste: Earthy, slightly nutty.
  • Texture: Light but smooth.
  • Nutrients: Contains omega-3 and omega-6 fatty acids, iron, magnesium.
  • Allergens: Rare.
  • Best For: Omega-boosting diets, smoothies, cereals.
  • Environmental Impact: Low; hemp is highly sustainable.

🧂 8. Pea Milk

  • Taste: Mild, neutral.
  • Texture: Creamy, close to dairy milk.
  • Nutrients: High in protein, iron, potassium, fortified with calcium, vitamin D, B12.
  • Allergens: Rare, but may affect those sensitive to legumes.
  • Best For: High-protein needs, kids, dairy replacements.
  • Environmental Impact: Low; peas are eco-friendly and nitrogen-fixing.

🌰 9. Macadamia Milk

  • Taste: Buttery, smooth, slightly sweet.
  • Texture: Rich, silky.
  • Nutrients: Contains healthy fats, copper, manganese, small amounts of vitamin E.
  • Allergens: Tree nuts.
  • Best For: Coffee, keto-friendly recipes, desserts.
  • Environmental Impact: Moderate; macadamia trees require time and care but are generally sustainable.

Frequently Asked Questions (FAQ) 

1. Why does my homemade oat milk turn out slimy, and how can I fix it?


This is the most common issue people run into. Over-blending, using warm water, or squeezing the oat pulp too hard can all lead to sliminess. Tips to fix it include blending for just 30 seconds, using cold water, and straining gently—never pressing.

2. Can I flavor homemade oat milk without making it unhealthy?


Absolutely. Add natural flavorings like a splash of vanilla extract, a pinch of cinnamon, or a medjool date for sweetness. You can even make chocolate oat milk by adding a teaspoon of unsweetened cocoa powder during blending.

3. What can I do with the leftover oat pulp after straining the milk?


Don’t toss it! Use the pulp in smoothies, pancakes, muffins, or granola. It adds fiber and texture. You can also dry it out in the oven to make oat flour or compost it if you're zero-waste.

4. How long does homemade oat milk last, and how can I store it properly?


Homemade oat milk typically lasts 4–5 days in the fridge. Store it in a sealed glass jar or bottle, and always shake (or gently swirl) before use. Avoid contamination by using clean tools and not double-dipping.

5. Can I heat or froth homemade oat milk for lattes or coffee drinks?


You can, but results vary. Homemade oat milk tends to separate when heated unless you add a little oil (like sunflower or avocado oil) and strain it very well. For frothing, shake it vigorously or use a milk frother, but it won’t foam like store-bought barista blends unless stabilized.

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🥛 Best Oat Milk Brands

Oat milk has become a top plant-based milk alternative in the U.S. for its creamy texture, subtle flavor, and allergy-friendly ingredients. Below is a list of the most popular oat milk brands , including their flagship products and key features.

1. Oatly

Website: oatly.com

About: A Swedish brand that pioneered oat milk in the '90s. Widely loved for its creamy texture and barista-friendly options.

⭐ Top Products:

  • Oatly Original Oatmilk
  • Creamy texture
  • Fortified with calcium, vitamin D, and B12
  • Free from dairy, nuts, and soy
  • Subtly sweet, great for drinking or cereal
  • Oatly Barista Edition
  • Made for frothing and steaming
  • Ideal for coffee and lattes
  • Extra creamy with rapeseed oil for texture
  • No added sugar
  • Oatly Chocolate Oatmilk
  • Rich chocolate taste
  • Vegan and gluten-free
  • Fortified with nutrients
  • Kid- and adult-friendly

2. Califia Farms

Website: califiafarms.com

About: Known for clean-label plant-based beverages with high quality and sustainability in mind.

⭐ Top Products:

3. Chobani Oat

Website: chobani.com

About: Originally a yogurt company, Chobani now offers a popular line of oat-based drinks and creamers.

⭐ Top Products:

4. Elmhurst 1925

Website: elmhurst1925.com

About: A minimalist brand focused on clean, whole ingredients without added gums or oils.

⭐ Top Products:

5. Planet Oat

Website: planetoat.com

About: A widely available brand praised for affordability, flavor variety, and accessibility.

⭐ Top Products:

6. MALK Oat Milk

Website: malkorganics.com

About: Focused on transparency and whole food ingredients.

⭐ Top Products:

  • MALK Oatmilk Original
  • Made with organic oats and Himalayan salt
  • No gums, oils, or fillers
  • Certified organic and non-GMO
  • MALK Oatmilk Vanilla
  • Naturally flavored with organic vanilla
  • Low sugar content
  • Cold-pressed for freshness

7. Thrive Market Oat Milk

Website: thrivemarket.com

About: An online membership-based marketplace offering affordable, organic oat milk options.

⭐ Top Products:

  • Thrive Market Organic Oat Milk
  • Shelf-stable
  • No added sugars
  • Organic and gluten-free
  • Great pantry staple

📝 Final Thoughts

Whether you're looking for the creamiest option for your coffee or the cleanest label for health reasons, there’s an oat milk brand to suit your needs. From Oatly’s barista blends to Elmhurst’s minimalist recipes, each offers unique features that cater to different lifestyles, dietary needs, and taste preferences.

Chef Culinary Creationss
I am a passionate chef, dedicated to crafting exceptional culinary experiences.

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