Today we have a big showdown of two amazing plant-based milks: spelt milk versus oat milk!
On the one hand, spelt milk is not nearly as well-known as oat milk, which is unfortunate because it has a great flavor with some unique nutritional qualities! Oat milk, on the other hand, is a popular type of milk loved for its creamy texture and allergen-free properties!
But, which one of these dairy-alternatives is better?
We’ll have to do a deep dive on both of these, exploring what’s great and what’s not-so-great about each of them. That’ll put a spotlight on the one that’s better, helping you decide which one to spend your money on!
Let’s check them out!
Comparing spelt milk vs oat milk
Spelt milk and oat milk are both plant-based, but spelt milk is the only one with a common allergen: wheat. Both milks are great for vegan diets, but neither is really suitable for paleo or keto diets.
That said, spelt milk comes from an ancient grain and has less gluten in it than modern grains, so that may be a big plus for you!
| Spelt milk | Oat milk | |
| Type | Plant-based (grains) | Plant-based (grain) |
| Allergens | Wheat | None |
| Vegan? | Yes | Yes |
| Paleo? | No | No |
| Keto? | Likely not | No |
Differences between spelt milk and oat milk
The main difference between spelt milk and oat milk is their flavor.
Spelt milk has a nutty and sweet flavor that’s often described as a blend of toasted oats and almonds. It’s made from spelt which, as mentioned, has a low gluten content. Its texture is similar to regular cow’s milk, being creamy!
Oat milk has a mild flavor that’s slightly sweet, as there are often sweeteners and flavorings added to boost the taste. It has a creamy texture, which is often enhanced by things like guar gum. You’ll also often find vitamins and minerals added, fortifying its nutritional profile. You can easily make oat milk at home!
How to use spelt milk vs oat milk
You can use spelt milk and oat milk in many delicious ways, including:
Spelt milk:
- Use in dairy-free baking recipes and as a regular milk alternative.
- Add it as a dairy-free creamer to your coffees and soups.
- Pour over cereals or granola.
- Make non-dairy yogurt with spelt milk as a base.
- Blend with herbs and spices to create salad dressings.
- Enjoy as a stand alone beverage.
Oat milk:
- Enjoy it as a dairy-free beverage.
- Add it to your cereal and oatmeal.
- Pair it with your favorite pancake recipe.
- Put it in your coffee.
- Make smoothies with it.
Can you substitute spelt milk for oat milk?
Generally, you can! They both have creamy textures, and are dairy-free. Plus, they both work in vegan diets, and have sweet flavors. That said, their flavors are different in other ways, and you may notice that your recipes or dishes will taste a little different when using these interchangeably – but that’s just encouragement to experiment!
Nutrition: Spelt milk vs oat milk
Spelt milk is higher in calories than oat milk, and also has more fat. Oat milk has 8 grams of carbs per serving, while spelt milk has a higher carb content of 24 grams. Spelt milk also has 10 grams of sugar, while oat milk has none.
Both milks are poor in protein, but oat milk is a solid source of calcium and vitamin D – it’s unknown how spelt milk is in that regard, but it does have magnesium, iron, potassium, zinc, thiamin, and more in it!
| Per 1 cup (237 ml/8 oz.) | Spelt milk | Oat milk |
| Calories | 132 | 45 |
| Total fat (saturated) | 3.5 g (0 g) | 0.5 g (0 g) |
| Total carbs | 24 g | 8 g |
| Total sugars (incl. added) | 10 g (0 g) | 0 g |
| Protein | 2 g | 1 g |
| Calcium | ? DV | 25% DV |
| Vit D | ? DV | 20% DV |
How to store spelt milk and oat milk
Spelt milk isn’t very easy to find in stores, but follow the best before date on it if you are lucky enough to find it! However, homemade versions should be stored in the fridge and finished within 5 days – packaged versions from the store can last up to 12 months unopened!
Oat milk can be stored at room temperature for 1-4 months given that it’s unopened and packaged in an aseptic container. However, finish it within 7-10 days after opening for the best freshness!
Spelt milk vs oat milk: Which is better?
So, which plant-based milk is better?
Both offer unique advantages and disadvantages over one another, with spelt milk boasting some great nutrients and flavors while oat milk is delicious as well with low calories and no sugar.
Spelt milk is definitely something I recommend you try, but oat milk is the better choice here because it’s much easier to find in stores and make at home, and it boasts a similar creamy texture with a delicious flavor, and boasts an overall great nutritional profile!
FAQs
You’ll find health benefits and drawbacks in many different types of milk, so check them out to find one that fits your needs – or talk to a health professional!
Oat milk has some healthy qualities such as low calories, no saturated fat, no sugar, and calcium and vitamin D contents!
Spelt milk has a slightly nutty and earthy flavor that’s similar to almonds and toasted oats. It also has a nice hint of sweetness.
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