6 Milk Alternatives

Cow’s milk is considered a necessity in many people’s diets. It is used in baking, cooking, and consumed as a beverage either on its own or mixed into tea, coffee, and smoothies. 

6 Milk Alternatives

However, many individuals choose not to drink cow’s milk due to personal reasons, allergies, and intolerances. 

The good news is that there are now an array of dairy milk alternatives! So much so, that it is often difficult to decide on one. 

This article will be providing you with a list of some of the best milk substitutes out there.

1. Oat Milk

Oat milk is a very popular, and healthy milk substitute. It is made with blended oats and water, but other ingredients are added to give it a more desirable taste, such as oils and salts. 

The flavor oat milk carries is slightly sweet and mild, and can be used as a direct replacement for milk in cooking, cereals, and smoothies. 

2. Almond Milk

Made with whole almonds or almond butter and water, almond milk carries a pleasant, nutty flavor, that is also slightly sweet. 

It can also replace milk well, as it carries a pleasant taste when mixed with coffee, tea, or smoothies. 

Many prefer this milk alternative as it has fewer calories than cow’s milk and less fat. Almond milk has approximately less than a quarter of the calories and less than half the fat of regular cow’s milk. 

Therefore, those on weight loss journeys may be likely to switch to this milk alternative. 

This milk is also a wonderful source of vitamin E, which carries powerful antioxidants to protect the body. 

3. Soy Milk 

Soy milk is made from soybeans or soy protein isolate. It is also mixed with certain vegetable oils (see also ‘What Can You Substitute For Vegetable Oil?‘) and thickeners to improve flavor and consistency. 

Depending on the brand, the flavor can vary, but it is normally relatively mild and creamy. It is best used in savory dishes when you need a replacement for milk. 

Soy milk is a great replacement, as it is one of the few plant-based sources of complete protein, which means it carries all essential amino acids that the body needs.

It also has a similar amount of protein to cow’s milk, but with half the amount of calories and fats. 

Therefore, those who are looking to lose weight may turn to this milk as a substitute. 

4. Coconut Milk

Coconut milk is made with the white flesh of brown coconuts, and water. Its texture is creamy, and it has a mild, subtle flavor of coconuts. 

Therefore, those who are fans of coconuts will enjoy having this as a milk replacement. 

Out of all milk alternatives, coconut milk (see also ‘10 Substitutes For Coconut Milk‘) has the lowest amount of protein and carbohydrates.

This makes it a good option for those who are trying to reduce their calorie or carb intake, but not for those who need a lot of protein in their diet. 

5. Rice Milk 

Rice milk is the best option for those who can’t consume dairy milk due to allergies, as it is the least allergenic milk alternative. 

It is made from milled rice (brown or white) and water, with extra additives for thickness and flavor. 

It also has more of a watery consistency and is quite pleasant to drink on its own or add to desserts and smoothies. 

It has a similar amount of calories to cow’s milk, and nearly double the carbohydrates. 

However, the protein content in rice milk is relatively low, so it is not advisable to give this type of milk to growing children, athletes, or the elderly, as they have higher protein requirements. 

6. Cashew Milk

Cashew milk has a delicious, nutty flavor and a wonderful creamy consistency that pairs wonderfully well with coffee and as an ingredient in deserts. 

It is made with either cashew butter or cashew nuts and water. 

It also has less than a third of the calories that cow’s milk does, approximately half of the fat, and fewer carbohydrates and protein. 

However, like the previous milk alternative, due to the low protein content, this milk is not recommended for those who require a high protein content. 

On the other hand, it may be a good option for those who need to watch their calorie intake. 

Final Thoughts 

Milk alternatives have increased in popularity in recent years, as more individuals are developing allergies to cow’s milk. 

There are also more individuals who rather not consume milk due to personal, or moral reasons. 

Fortunately, there are an array of milk substitutes (see also ‘13 Substitutes For Evaporated Milk‘) to choose from, and each one has its own unique properties and benefits. 

Frequently Asked Questions 

Is Cow’s Milk Healthy? 

Cow’s milk can offer your body a variety of healthy nutrients that it needs to thrive. These include protein, calcium, vitamin B12, and iodine. 

There is also a good amount of magnesium that is needed for bone development in the body. 

Is It Okay To Drink Cow’s Milk Every Day? 

If you haven’t experienced any allergies to cow’s milk, then it is perfectly safe to enjoy a glass every day. 

Regular consumption of cow’s milk can improve your bone health, and even help you fight cognitive decline.

It also provides you with some very important and essential nutrients that your body needs. 

In order to keep the quality of your milk healthy, try selecting milk that is produced locally. There are many dairy farmers across the US, so this should not be difficult. 

6 Milk Alternatives

6 Milk Alternatives

Recipe by Jenna

With so many milk substitutes available, it can be hard to find one for you. Read on to learn about some of the best milk alternatives! The choices are endless!

Course: Substitutes
5 from 1 vote


  • Oat Milk

  • Almond Milk

  • Soy Milk 

  • Coconut Milk

  • Rice Milk 

  • Cashew Milk


  • Decide on what substitute you need
  • Pick a substitute from the list above
  • Read what you need to substitute with
  • Create the recipe and enjoy

Recipe Video

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