Oat Milk – an inexpensive and easy alternative

Milk alternative Free Spirited SistersIf you’re thinking about switching to a non-dairy milk (read this), need an alternative to nut milk, or would just like to try something new, oat milk could be a good option. Unlike nut milk, the oats don’t require soaking overnight, which makes it a speedy option when you need it in a pinch. Oats are also inexpensive compared to nuts; a quart of milk can be made for just a couple of dollars.

Oat milk is a great source of plant-based protein at about 4g per cup. It is also high in calcium – one cup will get you about 35% of your recommended daily allowance. Because oats absorb water well you get a much creamier milk than a nut milk (hello lattes!), while also limiting fat (even though nut milk contains good fats) and upping the fiber content. And, no cholesterol!

If you make it with just oats and water it does taste like just oats and water. Experiment with adding vanilla and dates (recipe below) to find your perfect flavor.

Oat Milk

Prep Time 5 minutes
Cook Time 1 minute
Blending time 1 minute
Total Time 6 minutes
Servings 4 cups
Author Claire Bartlett


  • 1 cup oats
  • 4 cups water
  • 1-2 pitted Medjool dates
  • 1-2 tsp vanilla


  1. Add all ingredients to a high powered blender and blend for one minute or until smooth. 

  2. Strain through a nut milk bag and store in a glass container in the fridge for up to 3 days.

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