If you’ve stepped into your local cafe lately, you may have noticed oat milk on the menu. This dairy-free alternative is making a splash in the world of lattes and smoothies and it’s a great option for those who don’t drink milk. It gives your recipes a healthy, delicious touch, without any worry of dairy. If you’re lactose intolerant, vegan or a non-dairy eater, oat milk recipes are about to change your life! Oat milk is now making its way to store shelves, but you can easily make it yourself at home. Silky and creamy oat milk recipes are just the thing to transform your daily coffee and tea.
What is Oat Milk?
Oat milk is a dairy-free milk alternative that consists of steel-cut oats or whole groats that are soaked in water, blended and strained. In order to strain the oats for oat milk, you need a sieve or special nut milk bag. Oat milk is cheaper to make than nut milks like almond milk, and it’s full of fibre and protein.
The leftover oat pulp contains most of the protein and fibre in the oats, but the nutrients do get passed down to the “milk”. Since oats absorb more water than nuts, when blended, more of the oats get passed through the cheesecloth and you get a creamier texture for your milk than you would with nut milk.
If you’re allergic or intolerant to dairy or nuts, oat milk is an awesome alternative. It’s also great if you’re looking to limit your saturated fats. Along with fibre and protein, oats also contain the B vitamins thiamin and folate, plus minerals such as magnesium, zinc, copper, and other vitamins and minerals. Oat milk is higher in carbohydrates than other milk alternatives, but they’re the good carbs that lead to energy rather than fat.
How To Make Oat Milk
Oat milk is very simple to make and only requires two ingredients – 1 cup of steel cut oats and water. You can use large-flaked rolled oats as an alternative for steel cut oats, but keep in mind, your milk will have less creaminess and body to it. Also make sure to use recently purchased oats for the best taste. Here are 5 steps to make the perfect, silky oat milk.
1. Put the oats in a medium-size bowl and soak them in cold water. Cover them and let them sit at room temperature for 8 hours or overnight.
2. Strain the mix through a fine mesh sieve, and rinse the oats under cold tap water. Combine the drained oats with 3 ½ cups cold water in a blender. Blend on high for about 20-25 seconds, until the oats are ground. If you’re using a high powered blender like a Vitamix, you only need to blend for 10 seconds. If you blend too much, you’ll get a more gooey consistency than you want.
3. Pour the mixture through the sieve into a large measuring cup. Make sure to reserve the milk pulp for another use. Refrigerate the oat milk until you see a darker layer form at the bottom of the measuring cup (about an hour). This tells you that the milk is separating from the oat pulp, removing chalkiness that’s typical with homemade dairy-free beverages.
4. Carefully pour the oat milk into a large bottle or pitcher, without stirring or shaking it, and make sure to leave any grit behind in the measuring cup.
5. Refrigerate and cover for up to 3 days. Stir or shake before using the oat milk and add vanilla, maple syrup or honey for sweetness, if you prefer.
6 Oat Milk Benefits
Compared to nuts, oats are much more affordable. Steel cut oats won’t set you back much, and you get a ton of cups out of one bag. Each cup of oats gives you about 3 cups of oat milk, meaning you get a great bang for your buck!
2. Simple to Make
Oat milk is super easy to make, with only 2 ingredients. Making it at home ensures you can steer clear of additives or thickeners that are found in store-bought products.
3. Source of B Vitamins
Oat milk is a great source of B vitamins such as vitamin B12. B vitamins are linked to many health benefits and are key for optimal health. They help boost your mood, combat stress, and promote healthy skin, hair and nails.
4. Vegan, Lactose-, Soy- and Nut-Free
If you have dietary restrictions such as the ones above, oat milk is an excellent option. Oat milk only uses oats and water, so it’s free of soy, lactose and nuts. Oat milk is also gluten-free, however, oats are often processed in the same factories as gluten-containing grains. You can always make oat milk with certified gluten free oats if you have a gluten intolerance!
Oat milk is satisfying and will leave you feeling nice and full. Oats contain a high amount of beta-glucan, a soluble fibre that absorbs water in your digestive system. The fibre keeps you feeling full!
Oat milk is also extremely versatile! You can use it in hot and iced lattes, smoothies, hot chocolate and drinking on its own is another great option. You can use it on your cereals or granola too!
17 Oat Milk Recipes We Love
1. Homemade Oat Milk | Minimalist Baker
2. Oat Milk 3 Ways (Chocolate, Vanilla, Strawberry) | Wee Little Vegans
3. Oat Milk Latte | Vital Proteins
4. Vanilla Oat Milk | Mindful Avocado
5. Iced Oat Milk Latte | Biovea
6. Chocolate Oat Milk | The Conscientious Eater
7. Peanut Butter Banana Oat Milk Smoothie | Cooking Curries
8. Oat Milk Collagen Hot Chocolate | A Cozy Kitchen
9. Vegan Oat Milk Coffee Creamer | Running on Real Food
10. Chocolate Oat Milk Latte | Confessions of a Clean Foodie
11. Creamy Oat Milk Hot Chocolate | Cupful of Kale
12. Vanilla Oat Milk | Choosing Chia
13. Iced Maple Cinnamon Oat Milk Latte | Yes to Yolks
14. Strawberry Oat Milk | Grateful Grazer
15. Cinnamon Vanilla Oat Milk | Lively Table
16. Maple Vanilla Oat Milk | Marisa Moore Nutrition
17. Creamy Maple Oat Milk Latte | The Wooden Skillet
These oat milk recipes are the perfectly substitute for anyone who doesn’t drink milk. Try it once and you’ll be an oat milk lover for life!