Search Results for: smoothie

Walk down the refrigerated or shelf-stable aisle at almost any grocery store and you will find a dozen or more non-dairy milks, which makes picking the best vegan milk feel harder than it should. This guide covers every major option, including soy, almond, oat, rice, coconut, cashew, hazelnut, hemp, pea, and macadamia milk, with what each one is made from, its pros and drawbacks, the jobs it does best in the kitchen, and a few brands worth trying.

There is no single winner. The best nondairy milk for your morning latte is not necessarily the best one for a creamy soup or a batch of muffins, so use the comparison table and the use-case guide below to match the milk to the job.

Best Vegan Milk at a Glance

Protein is the biggest nutritional difference between these milks. One published review of commercial products measured about 8 grams of protein per cup of cow's milk, compared with roughly 6 grams for soy milk, 7.5 for pea milk, 2.7 for oat milk, and just 1 for almond milk (Dairy and Plant-Based Milks: Implications for Nutrition and Planetary Health). Brands vary, so always check the label. The table below gives a rough picture for plain, unsweetened versions.

Milk	Flavor and texture	Protein per cup (approx.)	Best for
Soy	Creamy, mild, slightly beany	6 to 9 g	Everything: drinking, baking, coffee, sauces
Pea	Neutral, fairly creamy	7 to 8 g	Smoothies, cereal, nut-free and soy-free households
Oat	Naturally sweet, thick, mellow	2 to 4 g	Lattes, baking, creamy soups and sauces
Almond	Light, subtly nutty, thin	1 g	Smoothies, cereal, pancakes, low-calorie drinking
Cashew	Mild, smooth, a little buttery	1 to 4 g, varies by brand	Creamy sauces, soups, coffee
Coconut (carton)	Light, distinctly coconutty	0 to 1 g	Cereal, smoothies, tropical flavors
Coconut (canned)	Very rich and thick	Low per serving	Curries, soups, desserts, whipped cream
Rice	Thin, sweet, watery	About 1 g	Allergy-friendly drinking, thinning sauces and dips
Hazelnut	Toasty, nutty, rich	About 1 g	Coffee, hot chocolate, chocolate desserts
Hemp	Earthy, slightly grassy	2 to 4 g	Smoothies, oatmeal
Macadamia	Buttery, smooth, rich	1 g	Coffee, drinking straight

A quick note on shopping. Choose unsweetened and unflavored versions as your everyday default, since plain plant milks labeled "original" often contain added sugar, and the Harvard T.H. Chan School of Public Health suggests keeping flavored versions under about 10 grams of sugar per serving. Look for a milk fortified with calcium and vitamin D, and vitamin B12 as well if plant milk is a major part of your diet.

Soy Milk

What it is. Soy milk is made by soaking and grinding soybeans with water and straining out the pulp. It has been made for centuries and remains the most nutritionally complete of the plant milks.

Benefits. Soy milk has the most protein of the traditional plant milks, roughly matching cow's milk, and it is mostly unsaturated fat. It is also the only plant milk that the USDA's MyPlate guidance counts as part of the Dairy Group, as long as it is fortified with calcium and vitamins A and D.

Drawbacks. Soy is a common allergen, and some people notice a slightly beany flavor, especially in plain versions. Brands differ a lot in taste, so if you did not like the first one you tried, try another.

Best uses. Soy milk is the most versatile all-rounder. It froths well for lattes, works one-to-one in baking, and thickens sauces and soups nicely. It also curdles most readily when mixed with lemon juice or vinegar, which makes it the best choice for vegan "buttermilk" in recipes like Vegan Biscuits and Easy Vegan Cornbread. It also works beautifully in Vegan Butternut Squash Soup and Vegan Cinnamon Roll in a Mug.

Brands to try. Pacific Foods Organic Unsweetened Soy and Silk Organic Unsweetened Shelf-Stable Soy Milk are both widely available and made with simple ingredients.

Almond Milk

What it is. Almond milk is made by grinding almonds with water and straining the mixture. Commercial versions are mostly water, typically with a small percentage of almonds, plus added calcium and vitamins.

Benefits. Unsweetened almond milk is one of the lowest-calorie options, often around 30 to 40 calories per cup, and it is free of lactose and cholesterol. Its light, subtly nutty flavor disappears easily into recipes.

Drawbacks. It is very low in protein, about 1 gram per cup, so it is not a nutritional stand-in for dairy on its own. It is a tree nut, so it is off the table for anyone with a nut allergy. On the environmental side, almond milk generally has a lower carbon and land footprint than dairy, but it uses more water than some other plant milks (see the note on sustainability below).

Best uses. Almond milk shines in smoothies, over cereal, and in pancakes, muffins, and other baked goods where its mild flavor stays out of the way. Try it in Vegan Gluten-Free Pancakes, Vegan Blueberry Pancakes, Vegan French Toast, or the Vegan Chocolate Raspberry Banana Smoothie. It is thinner than soy or oat, so it is less suited to creamy soups and sauces.

Brands to try. Silk Shelf-Stable Unsweetened Almond Milk and Califia Farms Unsweetened Almond Milk are dependable everyday choices. You can also make your own with our Homemade Almond Milk.

Oat Milk

What it is. Oat milk is made from oats blended with water, and most commercial versions use enzymes to break some of the oat starch into simple sugars. That is why oat milk tastes naturally sweet, even without added sugar, and why the sugars can show up as "added sugars" on the label.

Benefits. It is creamy and mellow, and it is typically nut-free and soy-free, which makes it a friendly choice for many households. It has more protein than almond or rice milk, usually a few grams per cup, and it contains some oat fiber.

Drawbacks. Oat milk is higher in carbohydrates and calories than almond milk, and it is lower in protein than soy or pea milk. Oats are naturally gluten-free but are often processed alongside wheat, so anyone avoiding gluten should look for a certified gluten-free label.

Best uses. Oat milk is a favorite for coffee because it steams and foams well, especially in "barista" versions, so it is the go-to for an Oat Milk Latte. Its body also makes it a good pick for waffles and other baked goods, like our Vegan Pumpkin Waffles, and it adds silkiness to soups such as Vegan Cream of Asparagus Soup.

Brands to try. Oatly Original Oatmilk is the brand that made oat milk a household name, and Pacific Foods Organic Original Oat Milk is another good shelf-stable option.

Rice Milk

What it is. Rice milk is made from milled rice, usually brown rice, and water, often with a little oil and salt. It is the thinnest and most watery of the common plant milks, with a naturally sweet, mild taste.

Benefits. Rice milk contains no nuts, soy, or dairy, so it is often the choice for people who cannot tolerate other plant milks (check the label if you also avoid gluten). It is also inexpensive.

Drawbacks. It is low in protein and higher in carbohydrates than most other options, and it does not add much richness to recipes. Rice and rice products also tend to contain more inorganic arsenic than many other foods, and the FDA notes that infants and children can be more susceptible to arsenic exposure (FDA arsenic in rice risk assessment). It is best enjoyed as one of several options rather than the main drink for young children.

Best uses. Because it is thin and lightly sweet, rice milk is handy for thinning sauces and dips, as in our silken-tofu-based Vegan Sour Cream, and as one of the options in Vegan Butternut Squash Soup. Our Vegan Substitutions Guide covers how to swap it in for dairy milk measure for measure.

Brands to try. Dream Organic Rice Milk (Classic Original) is a long-running shelf-stable option.

Coconut Milk

What it is. There are really two products under this name. Canned coconut milk is made by simmering grated coconut flesh with water and straining it, which gives a thick, rich liquid used as a cooking ingredient. Carton coconut milk is a much thinner drinking beverage made from coconut cream diluted with water and usually fortified.

Benefits. Canned coconut milk brings unmatched richness and body to vegan cooking without any nuts or soy. The carton kind is light and pleasant, with a clear coconut flavor.

Drawbacks. Full-fat canned coconut milk is high in saturated fat, so it is best treated as a special-occasion cooking ingredient rather than an everyday drink, and neither type offers much protein. Coconut flavor is also hard to hide, so it will show up in whatever you use it in.

Best uses. Reach for canned full-fat coconut milk for curries, soups, and creamy sauces, as in our 15-Minute Vegetable Curry and Vegan Creamy Mushroom Pasta. It is also the secret behind creamy desserts, like Vegan Fudgesicles, Baked Coconut Rice Pudding, and Homemade Vegan Eggnog, and it even works in Vegan Banana Oat Pancakes. Chilled canned coconut cream can be whipped into a dairy-free whipped topping. The carton version is best for cereal and smoothies.

Brands to try. For canned, Thai Kitchen Organic Unsweetened Coconut Milk is easy to find. For a drinkable carton, try So Delicious Shelf-Stable Unsweetened Coconutmilk.

Cashew Milk

What it is. Cashew milk is made by blending cashews with water. Because cashews are soft, it turns out smooth and creamy, with a mild, slightly sweet, buttery taste.

Benefits. It is one of the creamiest plant milks for its calorie count and blends into coffee and sauces without a strong flavor of its own. It is also easy to make at home with a blender.

Drawbacks. Many store-bought cashew milks are mostly water with a small amount of cashews, so they are low in protein and other nutrients. Like all tree nut milks, they are not suitable for anyone with a nut allergy.

Best uses. Cashew milk is excellent in creamy soups and sauces, in coffee, and in smoothies. If you want real thickness, blend whole soaked cashews right into the dish, the way we do in our Vegan Cream of Broccoli Soup. Our Homemade Vegan Eggnog also relies on blended raw cashews for its creamy body, and you can find the milk itself in How to Make Cashew Milk in Just a Few Easy Steps.

Brands to try. Elmhurst 1925 Unsweetened Cashew Milk is made with just cashews and water, without gums.

Hazelnut Milk

What it is. Hazelnut milk is made from ground, often roasted, hazelnuts and water. It has a toasty, rich, distinctly nutty flavor.

Benefits. The flavor is the main draw, since a little goes a long way in coffee and chocolate drinks. Like other nut milks, it is free of lactose and cholesterol.

Drawbacks. It is usually low in protein, it can be pricier and harder to find than almond or oat milk, and the pronounced flavor will not suit every recipe. It is also off-limits for anyone with a tree nut allergy.

Best uses. Use hazelnut milk in coffee, hot chocolate, and chocolate desserts, or swap it for the milk in a chocolate cake or muffins when you want a nutty note. If you like the flavor, our Vegan Nutella is a natural companion.

Brands to try. Pacific Foods Unsweetened Hazelnut Milk is one of the more widely available choices.

Hemp Milk

What it is. Hemp milk is made from hulled hemp seeds blended with water. It has an earthy, slightly nutty and grassy flavor, and its color is a creamy off-white.

Benefits. Hemp seeds are a plant source of omega-3 fatty acids, and many hemp milks list omega-3 (ALA) on the label. Hemp milk is nut-free and soy-free, and it offers a modest amount of protein.

Drawbacks. The earthy taste is not for everyone, and it can be thinner than oat or soy milk.

Best uses. Hemp milk is at its best in smoothies, oatmeal, and granola, where fruit and spices balance its flavor. It is one of the easiest plant milks to make at home, since hemp seeds do not need soaking, so see our How to Make Homemade Hemp Milk.

Brands to try. Pacific Foods Unsweetened Hemp Milk is a good place to start.

Pea Milk

What it is. Pea milk is made from pea protein blended with water and a small amount of oil, plus added nutrients. It does not taste like peas, and the flavor is neutral and lightly creamy.

Benefits. It is the plant milk that comes closest to soy for protein, at around 8 grams per cup for some brands, and it is free of nuts, soy, and gluten, which makes it useful for allergy-conscious families.

Drawbacks. It is newer than the other options, so there are fewer brands to choose from, and it can cost more than soy or oat milk.

Best uses. Try pea milk in smoothies, cereal, and baking, where its protein helps and the neutral taste stays out of the way. It also works in coffee, though the foam is not always as good as with oat or soy.

Brands to try. Ripple Unsweetened Original Plant Based Milk is the best-known pea milk on the market.

Macadamia Milk

What it is. Macadamia milk is made from macadamia nuts and water. It is rich and buttery, and it is one of the smoothest-tasting plant milks.

Benefits and drawbacks. It has a luxurious mouthfeel and is high in monounsaturated fat, but it is low in protein and generally costs more than other plant milks. As with other nut milks, it is not suitable for people with a tree nut allergy.

Best uses. It is lovely on its own, in coffee, and in smoothies. Milkadamia Unsweetened Macadamia Milk is the brand to look for.

Other options. You may also come across flax, pistachio, walnut, quinoa, and banana milks. They tend to be more specialized and harder to find, but they follow the same rules: check the label for protein, fortification, and added sugar.

Choosing the Best Non-Dairy Milk for the Job

Because these milks behave so differently, it helps to pick by use rather than looking for a single "best." Here is a quick cheat sheet.

• For drinking straight and for cereal. Soy, pea, and oat milk taste the most like dairy milk, while almond and cashew milk are lighter. Rice milk is sweet and thin.
• For coffee and lattes. Barista-style oat milk, soy milk, and pea milk tend to foam and steam best. Almond and soy can separate in very hot, acidic coffee, so pour the coffee in slowly or warm the milk first.
• For baking. Soy, oat, and almond milk all swap one-to-one for dairy milk in cakes, muffins, pancakes, and quick breads. For vegan buttermilk, stir 1 tablespoon of lemon juice or vinegar into 1 cup of plant milk and let it sit for 5 minutes, as in our Vegan Red Velvet Cake.
• For thickening soups and sauces. Oat milk, soy milk, cashew milk, and canned coconut milk add the most body. For extra creaminess, blend in soaked cashews or a little white beans.
• For desserts, ice cream, and whipped toppings. Full-fat canned coconut milk and cashew cream give the richest, creamiest results, as in Vegan Banana Pudding (made with canned coconut cream) and Vegan Tiramisu.
• For smoothies and chia pudding. Almond, oat, soy, and coconut milk all work well. Try our Chia Breakfast Bowl or Raspberry Chia Pudding.
• For allergies. Nut-free choices include soy, oat, rice, pea, and hemp milk, and soy-free choices include almond, oat, rice, pea, and coconut milk. Always check the label for allergen statements.

Which Plant Milks Are Best for the Planet?

If sustainability is a factor in your decision, all of these plant milks have a smaller footprint than dairy. According to Our World in Data, using data from a major 2018 analysis of food production, cow's milk causes about three times as many greenhouse gas emissions and uses about ten times as much land as plant milks, and it uses two to twenty times as much freshwater (Dairy vs. plant-based milk: what are the environmental impacts?). Among the plant milks, there is no clear winner on every measure. Almond milk, for example, has lower emissions and land use than soy milk, but it needs more water. If you are aiming for the lightest footprint, oat and soy milk are both strong choices.

Make Your Own Non-Dairy Milk

Most plant milks are simple to make at home with a blender, water, and a strainer or nut milk bag, and homemade versions skip the gums, oils, and added sugars found in some cartons. They do not come fortified with calcium or vitamin D, however, and they generally keep only a few days in the refrigerator, so make small batches. Start with our Homemade Almond Milk, Homemade Hemp Milk (no soaking or straining required with a high-speed blender), or Cashew Milk.

Storing Plant Milks

Shelf-stable cartons can be kept in the pantry until you open them, which makes them handy for stocking up and for recipes that only need a cup. Once opened, store them in the refrigerator and use them within about a week to ten days, or by the date on the carton. Always shake well before pouring, since natural separation is normal, especially in versions without gums.

Frequently Asked Questions About Vegan Milk

What is the best vegan milk overall? It depends on how you plan to use it. Unsweetened soy milk is the most versatile and the highest in protein of the traditional options, oat milk is a favorite for coffee and creamy cooking, and almond milk is the lightest. If you need to avoid nuts and soy, pea milk and oat milk are good alternatives.

What is the best nondairy milk for baking? Soy, oat, and almond milk all work well in baking. Soy milk is the best for vegan buttermilk because it curdles most readily with an acid, and the rest can be swapped in one-to-one for regular milk.

Which non-dairy milk is closest to cow's milk? Soy milk is closest nutritionally, with similar protein, and pea milk is a close second. Oat milk is closest in creaminess and mild flavor.

Can I substitute vegan milk one-to-one for regular milk? In most recipes, yes. Use plain, unsweetened milk for savory dishes, and keep in mind that thinner milks like almond and rice will give a slightly lighter result than oat, soy, or coconut milk.

Are plant milks a good choice for young children? Not all plant milks are nutritionally equivalent to cow's milk, and low-protein options like almond and rice milk are not a full substitute. Check with your child's pediatrician before making plant milk a young child's main drink, and if you do, fortified soy milk is generally the closest match.

More Dairy-Free Swaps and Recipes

If you are building a dairy-free kitchen, these guides and recipes are a good next stop:

• Vegan Substitutions Guide
• Vegan Sour Cream
• 21 Vegan Hot Beverages for Cold Weather
• The Best Vegan Pancake Recipes!