10 Best Milk Alternatives (For Drinking, Baking, Etc.)

When it comes to milk alternatives, the options seem endless. From almond to oat, coconut to soy, the world of plant-based milks is vast, each offering its own unique flavor, texture, and nutritional benefits.

Whether you’re looking for a creamy addition to your morning coffee, a base for baking, or simply a refreshing drink, there’s a milk alternative out there for every occasion.

In this guide, I’ll walk you through everything you need to know about choosing the best milk alternative for your needs.

What is a milk alternative?

Unlike traditional dairy milk, which comes from animals, milk alternatives are derived from plant sources such as nuts, seeds, grains, or legumes. These alternatives provide a dairy-free option for those with dietary restrictions, ethical concerns, or taste preferences.

Homemade milks are made by soaking nuts or seeds, blending them with water, and straining the mixture to achieve a smooth, creamy texture.

Meanwhile, store-bought options often come fortified with essential nutrients like calcium, vitamin D, and vitamin B12, making them comparable to dairy milk in terms of nutritional value. They often have stabilizers and emulsifiers for texture and shelf life.

Before we dive in, here’s everything you need to know about the different types of milk.

What to look for in alternative milks

For the best quality milk, here’s what to look for:

• Minimal ingredients: Look for as few ingredients as possible. Alternative milks tend to have a lot of additives like vegetable oils, gums, etc.
• Low sugar content: I recommend looking for milks labelled as “unsweetened” or “no sugar added”.
• Protein content: Opt for alternatives rich in protein, especially if you’re using them as a substitute for cow’s milk in recipes.
• Nutritional content: Consider what other nutrients are important to you. Do you want a lot of calcium? Low carbs? Healthy fats? Additionally, you may want milk fortified with essential nutrients such as vitamin D and B12.

10 Best milk alternatives:

1. Soy milk
2. Almond milk
3. Oat milk
4. Coconut milk
5. Hazelnut milk
6. Hemp milk
7. Macadamia milk
8. Pea milk
9. Rice milk
10. Cashew milk

Best overall milk alternative: Soy milk

The best milk alternative that actually tastes and acts like milk is unsweetened soy milk. Arguably the first milk alternative, soy milk is the closest to dairy milk in terms of macros, making it ideal for cooking and baking. It offers a rich source of plant-based protein and blends seamlessly into recipes.

Best low-calorie milk alternative: Almond milk

Unsweetened almond milk has the lowest calorie count, typically containing around 30-40 calories per cup. Always check labels for added sugars and opt for unsweetened varieties to keep calories minimal. Here are the best 

Best milk alternative for coffee: Oat milk

My absolute favorite milk substitute in coffee is oat milk. I find barista oat milk, which has more fat, has the creamiest texture and is the best for frothing – ideal for lattes and cappuccinos! Find my favorite brands here.

Best milk alternative for cooking: Coconut milk

Coconut milk is my go-to for cooking whenever a recipe calls for heavy cream or dairy milk. Choose the canned variety like these ones for adding richness and depth to savory dishes like curries and soups.

Best milk alternative for baking: Soy milk

In my experience, soy milk is the best milk alternative for vegan baking due to its neutral flavor profile and similar protein content to cow’s milk. Its consistency closely resembles dairy milk, making it an easy substitution in recipes without significantly altering texture or taste. Plus soy milk contains lecithin, which can help with emulsification and provide structure to baked goods.

Best milk alternative for drinking: Hazelnut milk

I’m not much of a milk drinker, but if I was to drink any milk on it’s own, it would be hazelnut milk. And chocolate hazelnut milk? Even better. It has a rich, slightly sweet flavor that’s perfect for enjoying on its own, in hot chocolate, a hazelnut latte, or with cookies.

Best milk alternative for smoothies: Hemp milk

I love packing all of the nutrients I can into my smoothies, which is why I love hemp milk! It has a nutty, earthy flavor and provides a nutritious boost of plant protein and omega-3 fatty acids to smoothies, shakes, and other beverages. For my favorite smoothie, mix hemp milk with 2 dates, a banana, chocolate protein powder, almond butter (or any nut butter), cinnamon, ice, and any sweetener of your choice!

Best milk alternative for cereal: Almond milk

Almond milk tastes the best in cereals. I love almond milk for its mild, nutty taste – it’s a perfect match for oatmeal or various cereals.

Best high protein milk alternative: Soy milk

If you’re looking for a vegan milk with the most protein, reach for soy milk. One cup contains 7-8 or more grams of protein, which matches the protein content of dairy milk.

Best for iced drinks: Macadamia milk

Macadamia milk is one of the richest, most indulgent nut milks. I add it to coffee, tea, and cereal, but my favorite way to use it is in iced coffee or chai tea lattes! 

Most comparable nutritional profile to milk: Pea milk

Have you tried pea milk? It’s rising in popularity, made from pea protein isolate. Pea milk is the most similar to cow’s milk in terms of its nutritional profile, with similar amounts of protein, calcium, and vitamin D. Plus, unsweetened pea milk from brands like Ripple have a neutral, creamy taste that can be a great 1:1 substitute for cow’s milk.

Best environmentally friendly milk alternative: Oat milk

Oat milk is one of the most environmentally friendly milk alternatives. Oats require significantly less water to grow compared to nuts or soybeans used in other milk alternatives. Plus, oat cultivation generally has a lower carbon footprint compared to dairy farming or other plant-based milk production. Oat milk production also usually involves fewer processing steps, resulting in lower energy consumption and less waste. 

Best milk alternative for allergies: Rice milk

Rice milk is the top milk alternative for those with allergies because it is naturally free of common allergens like dairy, soy, nuts, and gluten. It also has a mild flavor and is easily digestible, making it suitable for individuals with sensitive stomachs or dietary restrictions. 

Best homemade milk alternative: Cashew milk

Cashew milk is one of my favorite dairy-free milks to make at home. It’s surprisingly easy to make (use this recipe!), and it always turns out creamy and naturally sweet, resembling cow’s milk. It’s also very nutrient-dense and works great for dairy-free pasta sauces, desserts, and other vegan recipes!

FAQs

Links on this page may be affiliate links, for which the site earns a small commission, but the price for you is the same