Today, we’re diving into the dairy-free universe to settle a showdown that’s been buzzing in health-conscious circles: pea milk versus almond milk.
Whether you’re lactose intolerant, vegan, or just seeking a refreshing change from traditional cow’s milk, these two plant-based options have taken center stage. Join me as I explore the differences, nutritional benefits, and ways to make the most of pea milk and almond milk.
Comparing pea milk vs almond milk
|Plant-based (nut milk)
Both pea milk and almond milk are 100% vegan, dairy-free, lactose-free milk alternatives. Unlike almond milk, pea milk is generally nut-free, making it a great option for those with nut allergies. However, peas are a legume, so pea milk is not considered paleo-friendly. Both are low in carbs (only 1 gram per serving), making them keto-friendly milks!
Differences between pea milk and almond milk
The main difference between pea milk and almond milk is its source – either peas or almonds.
Pea milk is made from yellow peas, which are a type of legume. These peas are processed to extract a protein-rich milk alternative. Almond milk is derived from almonds, which are tree nuts. Almond milk is produced by blending almonds with water and then straining to remove the solids.
Pea milk has a neutral or slightly nutty flavor and a creamy texture. Almond milk has a mild almond flavor and a relatively thin texture, especially if it’s not blended with other ingredients to thicken it.
Pea milk is generally considered hypoallergenic, meaning it is unlikely to cause allergies for most people. Pea allergies are relatively rare, making pea milk one of the best milks for people with allergies! Almond milk can be problematic for individuals with nut allergies, as almonds are tree nuts and can trigger allergic reactions in some people.
How to use pea milk vs almond milk
Here’s a quick list of ways you can enjoy these plant-based milks:
- Pour over cereal or granola
- Blend into smoothies or shakes
- Use in coffee or tea
- Make creamy soups and sauces
- Use in baking recipes (pancakes, muffins, etc.)
- Create dairy-free yogurt or kefir
- Mix into oatmeal or overnight oats
- Make protein-rich hot cocoa
- Add to coffee or tea
- Use in cereal or oatmeal
- Blend into smoothies or shakes
- Make dairy-free hot chocolate
- Use in baking recipes (cakes, cookies, etc.)
- Create creamy soups and sauces
- Mix into pancake or waffle batter
- Make chia pudding or overnight oats
Can you substitute pea milk for almond milk?
Yes, you can generally substitute pea milk for almond milk in various recipes. Pea milk and almond milk are both plant-based milk alternatives, so they can often be used interchangeably in many dishes.
Pea milk can be used in beverages like coffee, tea, and smoothies instead of almond milk. The flavor might be different, so it’s best to try it out and adjust to your taste.
In baking recipes, pea milk can often be used as a one-to-one substitute for almond milk. However, due to the differences in flavor and texture, the final result might have some variations.
Nutrition: Pea milk vs almond milk
One of the main benefits of pea milk is that it provides more protein per serving compared to almond milk and many other non-dairy milks.
Almond milk is generally lower in calories and fat compared to pea milk. It also offers a good source of vitamin E.
Both are often fortified with essential vitamins and minerals, such as calcium and vitamin D. Always check your labels for specific nutrition facts!
Here’s an idea of what you can expect:
|Per cup (237 ml/8 oz.)
|Total fat (sat. fat)
|Total sugars (incl. added)
|4.5 g (0.5 g)
|2.5 g (0 g)
How to store pea milk and almond milk
To keep your pea milk and almond milk fresh, store them in the refrigerator at temperatures below 40°F (4°C). Make sure to give the containers a gentle shake before using, as separation can occur. Once opened, consume within 7 to 10 days for optimal taste and quality.
Always refer to the specific manufacturer’s guidelines on the packaging for the most accurate storage instructions for the brand of pea milk or almond milk you’re using.
Pea milk vs almond milk: Which is better
Personally, I think that pea milk is the better plant-based milk, especially for those with allergies. Not only is it nut-free, but it offers more protein than almond milk – keeping you full for longer. It’s also a great milk substitute since it has a creamy texture and mild flavor. However, pea milk is not nearly as popular as almond milk and isn’t as widely available yet. If you can’t find it at your local grocery store, don’t sweat it – almond milk is still a great option!
While “healthiest” is subjective, pea milk does offer a strong nutritional profile due to its protein content and potential nutrient fortification. However, the healthiness of any milk depends on individual dietary goals and preferences.
Pea milk’s higher protein content, creamy texture, and allergen-friendly nature make it a standout option for those seeking a versatile and nutritious alternative to traditional dairy or almond milk.
Unsweetened almond milk is often considered one of the healthiest milk alternatives due to its low calorie content and potential benefits for those seeking a dairy-free option. However, the healthiest milk for you depends on your specific dietary needs, preferences, and health goals. Each type of milk has its own unique set of benefits and drawbacks.