Oat milk – an easy, inexpensive option

If you’re thinking about switching to a non-dairy milk, need an alternative to nut milk, or would just like to try something new, oat milk could be a good option. Unlike nut milk, the oats don’t require soaking overnight, which makes it a speedy option when you need it in a pinch. Oats are also inexpensive compared to nuts; a quart of milk can be made for just a couple of dollars.

Oat milk is a great source of plant-based protein at about 4g per cup. It is also high in calcium – one cup will get you about 35% of your recommended daily allowance. Because oats absorb water well you get a much creamier milk than a nut milk (hello lattes!), while also limiting fat (even though nut milk contains good fats) and upping the fiber content. And, no cholesterol!

If you make it with just oats and water it does taste like just oats and water. Experiment with adding vanilla and dates (recipe below) to find your perfect flavor. Print

Oat Milk

Prep Time 5 minutes Cook Time 1 minute Blending time 1 minute Total Time 6 minutes Servings 4 cups Author Claire Bartlett


  • 1 cup oats
  • 4 cups water
  • 1-2 pitted Medjool dates
  • 1-2 tsp vanilla


  1. Add all ingredients to a high powered blender and blend for one minute or until smooth. 
  2. Strain through a nut milk bag and store in a glass container in the fridge for up to 3 days.

Published by Claire Bartlett

Claire is a yogi, plant-based foodie, pilot wife, homeschooling twin mom, ex-pat Aussie living in California! She loves life and all the beauty to be found in it and likes to inspire others to see it too.

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