Best Non-Dairy Milk

Almond Milk

Almond milk has long remained a fan favorite in the alternative milk space, and for a good reason. 

The flavor is mild and creamy, and despite it naturally being low in sugar (unless you purchase a sweetened option), it has a sweet finish.

Dietary Restrictions & Allergens

What Can I Use Almond Milk For?

Almond milk can be used 1:1 in place of traditional dairy milk when cooking or baking, as long as it is unsweetened and unflavored.

Remember that baked goods may cook faster since there is more water in almond milk than in regular milk or other alternatives.

Almond Milk Pros

• Paleo, keto, and Whole30 friendly when no additives are on the ingredients list. 
• One of the most popular and readily available milk alternatives on the market, and you can find it available at most grocery stores and restaurants.

Almond Milk Cons

• People with tree nut allergies cannot have almond milk.

Banana Milk

Milk made out of bananas? Yes, it exists! Banana milk is high in calcium and potassium and has a mild flavor derived directly from the fruit.

Dietary Restrictions & Allergens

What Can I Use Banana Milk For?

The mild banana flavor may not work well in some savory recipes but could be a good option for baked goods like banana bread that can tolerate the added sweetness. Try this in your coffee or smoothies, too!

Banana Milk Pros

• Banana milk could be a good option for anyone with a tree nut or soy allergy.

Banana Milk Cons

• Banana milk is not keto-friendly, but you can have it on a paleo or Whole30 diet.

Cashew Milk

Cashew milk is a heart-healthy milk alternative filled with healthy fats and protein linked to lowering the risk of heart disease.

It is rich and creamy milk that is delicious sweetened or unsweetened.  

Dietary Restrictions & Allergens

What Can I Use Cashew Milk For?

Cashew milk offers a rich and creamy flavor that works well in coffee, sweet and savory recipes.

Cashew Milk Pros

• Cashew milk is paleo and Whole30-friendly.

Cashew Milk Cons

• Cashews are higher in carbohydrates, so people following a keto diet do not always eat them.

Coconut Milk

Are you looking for a taste of something tropical?

Coconut milk offers a rich and creamy milk alternative high in medium-chain triglycerides (MCTs) which are beneficial to heart health.

Dietary Restrictions & Allergens

What Can I Use Coconut Milk For?

Unless a recipe specifically calls for coconut milk, we don’t recommend using it in a 1:1 swap for milk in recipes. 

The coconut flavor and smell may be too overwhelming unless that is the flavor profile you want to achieve. 

In that case, we recommend cooking with canned coconut milk.

Canned coconut cream is also an option for cooking. It has a thick and creamy texture thanks to four parts coconut to one part water.

Coconut Milk Pros

• Coconut milk is keto, paleo, and Whole30 friendly.

Coconut Milk Cons

• Since it is a tree nut, you should avoid coconut milk if you have a tree nut allergy. 
• Coconut’s rich and coconutty flavor may not work well in all recipes.

Flax Milk

Flax milk is rich in omega-3 fatty acids and calcium and is allergen-friendly as it does not contain nuts, soy, or gluten.

Dietary Restrictions & Allergens

What Can I Use Flax Milk For?

Flax milk has a very neutral taste that is available sweetened or unsweetened, so it can work well in a variety of recipes.

Flax Milk Pros

• Flax milk is an excellent dairy-free milk option without nuts, soy, or gluten. 
• It is acceptable for keto, paleo, and Whole30 diets when there are no additives.

Flax Milk Cons

• There are few flax milk brands on the market, so it can be hard to find.

Hazelnut Milk

Hazelnuts are loaded with antioxidants and healthy fats to create a rich, creamy milk.

Dietary Restrictions & Allergens

What Can I Use Hazelnut Milk For?

Hazelnut and chocolate are often paired together for a reason.

Try taking your chocolate smoothie or dessert up a notch by using hazelnut milk.

Hazelnut Milk Pros

• Hazelnut is paleo, keto, and Whole30 friendly.

Hazelnut Milk Cons

• It cannot be enjoyed by someone with a tree nut allergy. 

Hemp Milk

Hemp milk is made from water and the seeds from the hemp (cannabis sativa) plant seeds blended together.

There should be no concern that hemp milk would cause a “high” because cannabinoids reside in the plant's flowers, not the seeds used to make milk.

Dietary Restrictions & Allergens

What Can I Use Hemp Milk For?

Despite being nut-free, hemp milk has a nutty and earthy flavor but can be used in any recipe that calls for traditional dairy milk.

Hemp Milk Pros

• Hemp milk is suitable for people who cannot tolerate dairy and has a tree nut allergy.

Hemp Milk Cons

• There are often additives incorporated into hemp milk you can buy at the store, which may not be compliant with keto, paleo, or Whole30 diets.

Macadamia Milk

Like the buttery nuts it comes from, macadamia nut milk is creamy and rich and high in heart-healthy monounsaturated fats, which can lower your risk for stroke and heart disease.

Dietary Restrictions & Allergens

What Can I Use Macadamia Milk For?

Like most other non-dairy milk, you can substitute macadamia nut milk for dairy milk in most recipes.

Macadamia Milk Pros

• The flavor and texture of macadamia milk closely resemble dairy milk.

Macadamia Milk Cons

• It may be difficult to find macadamia nut milk that does not contain additives, which would make the milk compliant with keto, paleo, and Whole30 diets.  

Oat Milk

In 2020, oat milk beat soy milk for the second most popular plant-based milk alternative, only behind almond milk. 

Today, oat milk can now be found as a mainstay on the menu at many restaurants, coffee shops, and smoothie spots.

Dietary Restrictions & Allergens

What Can I Use Oat Milk For?

You can use oat milk in various ways, hence its popularity. Oat milk is very popular for coffee drinkers in particular due to the creamy texture and rising availability of oat-based milk and creamers in coffee shops.

Oat Milk Pros

• Oat milk is an excellent alternative for people with tree nut or soy allergies.

Oat Milk Cons

• Unfortunately, even oat milk in its pure form (no additives, fillers, sugar, etc.) is not friendly for keto, paleo, or Whole30 diets.

Pea Milk

Peas are high in fat, low in cholesterol, and an excellent source of protein. 

Studies have shown that whole pulses, the family of vegetables that includes dry peas, can lower LDL cholesterol levels. The result is clean and creamy milk with a smooth texture.

Dietary Restrictions & Allergens

What Can I Use Pea Milk For?

Pea milk can be used as a substitution anywhere you use cow’s milk. When cooking, use an unsweetened option, so your food isn’t overly sweet.

Pea Milk Pros

• Plain pea milk (made from peas and water) is compliant with keto and Whole30 diets.
• Naturally high in protein

Pea Milk Cons

• Pea milk is not entirely mainstream yet, so it is hard to find fully “clean” options without additives.

Pistachio Milk

Pistachios offer a rich and nutty flavor profile that makes slightly sweet and light milk.

Dietary Restrictions & Allergens

What Can I Use Pistachio Milk For?

The flavor of pistachio milk is understated enough to be used in baking, cooking, smoothies, coffee, and more.

Pistachio Milk Pros

• Pistachio milk is keto, paleo, and Whole30 friendly, but it would not work for someone with a tree nut allergy.

Pistachio Milk Cons

• It may be challenging to find “clean” pistachio milk in stores or online because few brands are making milk with pistachios.

Quinoa is a heart-healthy grain that surprisingly makes low-glycemic milk that’s dairy-free and delicious.

Quinoa is a nutrient-dense ancient grain containing anti-inflammatory plant compounds that can promote overall health.

Dietary Restrictions & Allergens

What Can I Use Quinoa Milk For?

Quinoa milk has a simple and versatile flavor that you can use in various dishes.

Quinoa Milk Pros

• Quinoa is naturally gluten-free.

Quinoa Milk Cons

• Quinoa milk is not friendly for keto, paleo, or Whole30 diets.

Rice Milk

Are you looking for a good way to refuel after a workout or fuel up in advance? 

Rice milk might be the option for you!

With a high glycemic index, it digests quickly to be converted into energy!

Dietary Restrictions & Allergens

What Can I Use Rice Milk For?

Rice milk is high in sugar but can be a good option for people with tree nut or soy allergies who cannot tolerate many other milk alternatives. 

Rice milk is not always as thick as other milk alternatives, so you may need to balance it out with a thickening agent when cooking as needed.

Rice Milk Pros

• Rice milk can be a good option for people with soy allergies, tree nut allergies, and gluten intolerance.

Rice Milk Cons

• Rice milk is not very nutritionally dense. It is high in carbs but contains little to no fiber and protein.
• Rice milk is not paleo, keto, or Whole30 friendly.

Sesame Milk

If you’re familiar with the creaminess that tahini provides to recipes, you need to get to know sesame milk.

Sesame plants are drought-tolerant, so they do not require as much water to grow, and typically less water is required to produce the milk than other options.

Dietary Restrictions & Allergens

What Can I Use Sesame Milk For?

Sesame milk is not overly sweet as is, so it could work well in savory or sweet recipes. 

However, the flavor of sesame could be overpowering if you use too much.

Sesame Milk Pros

• The creaminess works well for your morning coffee.
• You may find blends of sesame with other bases, like almonds.

Sesame Milk Cons

• It might be difficult to find sesame milk with limited ingredients unless you make your own.

Soy Milk

Whether you call it soy milk, soymilk, or soya milk, this is one of the non-dairy milks that has been on the market the longest.

Around since the 1970s, this high-protein milk alternative is rich in omega-3 fatty acids and may also support your cardiovascular health.

Dietary Restrictions & Allergens

What Can I Use Soy Milk For?

Soy milk offers a cup-for-cup swap in any situation and acts nearly the same way dairy milk does.

Soy Milk Pros

• Soy milk is low in carbs and is friendly for ketogenic diets.
• Soy milk is high in protein.

Soy Milk Cons

• Soy milk is not compatible with paleo or Whole30 lifestyles. 

Spelt Milk

Spelt is a species of wheat that is high in protein with a nutty flavor. 

Like most other grains, it is mainly comprised of carbs and is also a good source of dietary fiber.

Dietary Restrictions & Allergens

What Can I Use Spelt Milk For?

Even without added sugar or sweeteners, spelt milk has a sweet taste and would work well when cooking sweet recipes or baking.

Spelt Milk Pros

• Spelt milk contains several healthy nutrients.

Spelt Milk Cons

• Spelt contains gluten and should be avoided by anyone with gluten intolerance or celiac disease. 

Walnut Milk

Not only do walnuts look like tiny brains, but they can also support brain function as well. 

Studies in older adults have connected better brain function to eating walnuts. 

This is linked to the nuts' phytochemicals and polyunsaturated fatty acids. 

Walnut milk offers a thick and toasty dairy-free alternative.

Dietary Restrictions & Allergens

What Can I Use Walnut Milk For?

You can use walnut milk for cooking, baking, coffee, and more in a 1:1 ratio substitution for traditional dairy milk.

Walnut Milk Pros

• Pure walnut milk (no additives, fillers, sugar, etc.) is paleo-friendly, keto-friendly, and Whole30-friendly.

Walnut Milk Cons

• If you have a tree nut allergy, walnut milk is not for you.

How to Choose Non-Dairy Milk

It’s more than just picking what type of milk you’d like to try. There are a few additional considerations to consider before making a purchase.

Ingredients

Carrageenan

Take a look at the ingredients label on your non-dairy milk, and you may see carrageenan listed. Carrageenan is a common additive in non-dairy products derived from Irish moss, known for its gelatin-like properties. 

As you may know, gelatin is derived from animal collagen, so it’s an obvious no-no in vegan products. 

But in order to achieve the thickness that dairy products are known for, without the animal byproducts, thickeners and emulsifiers are often added in to keep things from separating too much.

However, carrageenan has been found to damage your gut lining in some studies.

Gums

Another common additive in many non-dairy milks is gums. Xanthan, guar, and gellan gums are often added to thicken foods but can also maintain texture during temperature changes. 

Gellan gum has been found to be safe as an additive but has also been shown to slow digestion in some studies.

Oils

Many dairy-free milks contain oil, which acts as an emulsifier to bind together ingredients for a creamy texture. 

Sunflower, rapeseed, canola, palm, and coconut oil are some of the most commonly found oils, which do not usually add any nutritional value.

Natural Flavors

Typically, you may spot “natural flavors” listed at the end of an ingredient list. Natural flavors are usually a proprietary blend that adds flavor to a food or drink item, not nutrition. 

Unlike artificial flavors, which are synthetically developed, natural flavors are derived from animal or plant sources. 

The FDA does not regulate the term “natural,” but the Flavor and Extract Manufacturers Association (FEMA) expert panel does regulate whether or not these flavors meet their safety standards.

Luckily, there is milk on the market without additives or thickeners if these ingredients are of any concern to you.

Always give the ingredient section a good read, and keep an eye out for brands like Elmhurst and MALK in the refrigerated section!

Environmental Impact

In comparison to traditional cow’s milk, plant milk substitutes have been found to have a lesser impact on the environment, as they require less land and water to produce. 

In fact, a single glass of dairy milk results in close to three times more greenhouse gas emissions and nine times more land use than non-dairy milk alternatives, according to a study conducted by the University of Oxford. 

Overall, each plant-based milk has a different environmental impact to consider.

Unsweetened v.s. Sweetened Non-Dairy Milk

Compared to traditional cow’s milk, plant-based milk often contains added sugars to sweeten the milk. 

Added sugar will usually be marked on a nutritional label and in the ingredients list, usually in the form of something like rice syrup or cane sugar.

Depending on what kind of milk base is used, unsweetened varieties can have some natural sweetness, but not always. 

If you plan on using non-dairy milk in savory dishes, unsweetened milk will be the best option, so the balance of flavors is not thrown off.

FAQ

Is Non-Dairy Milk Kid-Friendly?

After being breastfed or formula-fed, many toddlers and young children begin drinking traditional cow’s milk.

But for kids with allergies or parents who choose not to give their kids dairy, alternatives are available. 

The American Academy of Pediatrics’ official stance is that soy milk is currently the only acceptable alternative to cow’s milk for kids, as it is close to being nutritionally equivalent to dairy milk. 

Many non-dairy milk brands are tapping into the toddler market. They’re releasing milk specifically with growing little ones in mind by fortifying them with calcium and vitamin D. 

Generally speaking, opt for plain unsweetened milk to avoid sneaky sugars, and discuss additional concerns with your pediatrician.  

How Long Does Non-Dairy Milk Last?

As a general rule of thumb, consumers generally have 7-10 days after opening the seal of their non-dairy milk to consume it. 

Some shelf-stable milks are available that can wait in the pantry before it’s time to drink them.

But once you have opened any type of plant-based milk, it should be refrigerated.

Does Plant-Based Milk Curdle In Coffee?

One troubling side effect of using non-dairy milk is the effect it has when combined with hot coffee.

The combination of heat and acidity of the coffee can cause your milk to curdle, but there is, fortunately, a solution. 

Try pouring your dairy alternative into the cup or mug first, and add your coffee or hot beverage on top. 

This way, it rises in temperature with the tea or coffee instead of being immediately shocked by the hot beverage.

What Is Barista Milk?

If you’ve ever been out shopping and noticed a “barista” label on certain plant-based milk, you might be wondering if there’s a difference between that and your usual milk, and there is! 

Barista-style milk is formulated with added fat to create a creamier texture, similar to a latte for artisanal coffee drinks. 

This fat typically comes from processed oils, so finding a “clean” alternative milk with fewer ingredients can be difficult.

Expert Sources

We want to thank all of the experts who contributed to this piece. Learn more about them below!

• Hector Gutierrez: CEO of JOI
• Trista Best, MPH, RD, LD: Registered Dietitian at Balance One Supplements
• Kate Kanner, RDN, LDN: Plant-Based Registered Dietitian at Your Kidney Dietitian
• Judy DeLorenzo: Plant-Based Nutritionist at A Life Well Planted