Quinoa Milk

Blood Sugar

Quinoa milk has a low glycemic index of 52.


Quinoa contains all nine essential amino acids, making it a complete protein.

Immune System

Quinoa contains quercetin, which may improve your immune system.

Quinoa milk is a lesser known plant based milk option, but it's packed with plenty of benefits you won't find in other non-dairy milk.

From it's higher-protein count to its anti-inflammatory properties and more, quinoa milk is a great option if you're searching for a milk to drink or use in recipes.

Read on to learn everything you need to know about quinoa milk!

What is Quinoa Milk?

Quinoa milk is a type of non-dairy milk made from quinoa and water. Quinoa is a grain that comes from the Andes mountains and offers plenty of nutritional benefits. Those benefits then translate into your favorite quinoa milk!

Quinoa milk has a creamy texture and a slightly nutty flavor. If you're familiar with quinoa, you'll notice that the grain's flavor shines through in the milk. 

Quinoa milk, although not as common as other non-dairy milk, is still a great substitute for cow's milk. Its mild flavor also means that it pairs well with tons of different recipes. 

quinoa milk icon
  • Quinoa Milk Taste: Slightly nutty
  • Quinoa Milk Texture: Creamy

Quinoa Milk Nutrition Facts

The exact nutritional facts of quinoa milk will vary depending on whether you buy it commercially or make it at home. If you buy it, different brands will also have different nutrition facts.

Let's take a look at the nutrition facts for one cup of quinoa milk, courtesy of Nutritionix.

Quinoa Milk Nutrition Facts













Trans Fat


Saturated Fat





2% DV



The Benefits of Quinoa Milk

Drinking quinoa milk comes with tons of different health benefits! Let's take a look at a few of the key benefits to be aware of. 


As you can see from the nutritional information we mentioned before, quinoa is packed with tons of healthy nutrients. Plus, it actually contains nine essential amino acids!

In addition, you'll find tons of key minerals in quinoa milk such as: 

  • Omega-3s
  • Copper
  • Iron
  • Manganese
  • Zinc
  • Magnesium
  • Phosphorus

All those nutrients make quinoa milk a great choice for anyone who wants to fuel their bodies and stay healthy.


Plant-based milk has a reputation of being low in protein. Fortunately, quinoa milk is one of the highest protein non-dairy milk options there is. That can make it great for people who eat mostly plant-based diets and need additional protein!

In a serving of quinoa milk, you'll find all the essential amino acids that our bodies need to stay healthy, including lysine, which is a building block for protein that your body can't produce naturally.

Has a Low Glycemic Index

If you have high blood sugar levels, you'll be happy to know that quinoa milk has a low glycemic index of 52, making it great for keeping your blood sugar in healthy ranges. 

A Good Source of Quercetin

Quinoa contains a flavonoid called quercetin. This ingredient is an immune-boosting antioxidant that provides our bodies with tons of health benefits, including reducing:

  • Inflammation
  • Symptoms of allergies
  • High blood pressure

The Downsides of Quinoa Milk

Now, even though quinoa milk comes with tons of benefits, there are a couple of drawbacks to be aware of. The good news is that these are fairly few and far between.

May Cause Bloating

For one thing, quinoa milk may cause a bit of bloating for some people. If you're worried about bloating or already struggle with a sensitive stomach, this might not be the choice for you. 

It's Difficult to Find

Additionally, quinoa milk is fairly hard to come by. Whereas soy and almond milk are abundantly available, you might have to hunt through specialty stores to get your hands on quinoa milk. 

The good news is that you can make quinoa at home on your own, which we'll show you in the next section.

It Can Be Pricey

Since quinoa milk is harder to find, it also tends to be more costly, particularly when compared to other non-dairy options like almond milk, cashew milk or soy milk.

On top of that, quinoa itself is fairly expensive. Even making the milk at home could come with some high prices. 

How To Make Quinoa Milk

If you want to try your hand at making quinoa milk, good for you! You won't have too much trouble as this is a pretty straightforward process.

making quinoa milk


  • 1 cup of cooked quinoa
  • 3 cups of water
  • 4 Medjool dates (optional)
  • 1/4 teaspoon of cinnamon (optional)

Equipment Needed

  • High-speed blender
  • Nut milk bag or cheesecloth
  • A pot
  • Large bowl
  • Air-tight container


Step 1

Cook the quinoa according to the instructions and set aside to cool down.

Step 2

After the quinoa has cooled down, blend it with the water until it's smooth.

Step 3

Strain the mixture through a nut milk bag or cheesecloth

Step 4

Add the strained mixture back into the blender with your dates and cinnamon (optional)

Step 5

Pour your quinoa milk into an airtight container and store it in the fridge (it should last up to four days)

Quinoa Milk Recipes

Do you want to try a couple of recipes that use quinoa milk? We've got you covered! Here are two delicious quinoa milk recipes that you can whip up if you're looking for something different. 

recipes with quinoa milk

Do you want to try a couple of recipes that use quinoa milk? We've got you covered! Here are two delicious quinoa milk recipes that you can whip up if you're looking for something different. 

Gold Quinoa Milk

Golden milk is a delicious and healthy drink that you can enjoy. This recipe is popular in Southeast Asia, but it's quickly gaining popularity around the world.

Now, there's no reason why you have to limit your golden milk to being made out of dairy products. Why not try a Quinoa milk version!

Head over to the Simply Quinoa to check out a quinoa milk version!

quinoa milk icon

Although Golden milk recipes are usually made with Cinnamon, you don't need to include it. If you don't like cinnamon, feel free to leave out the cinnamon stick. 

Quinoa Milk Peanut Butter Cookies

Tasty peanut butter cookies are a dream for anyone! Regardless of whether you're trying plant-based cooking or you're just looking for a peanut butter fix, these cookies are a great choice. 

Simply use quinoa milk instead of water to give it a nuttier taste!

To get the recipe, head to King Arthur Baking. You'll find a fantastic twist on your classic peanut butter cookie.

Cinnamon Quinoa Breakfast Bowl

This breakfast recipe from Love and Lemons is easy to customize with your favorite toppings. It calls for 1-cup almond milk, but we suggest swapping it out with quinoa milk to boost the quinoa flavor and to add even more nutrients.

quinoa milk faq

Quinoa Milk FAQ

Do you have a few more questions about quinoa milk? Check out these frequently asked questions. 

Is Quinoa Milk Healthy?

Quinoa milk has tons of health benefits. It's packed with important amino acids, nutrients, and minerals making it a healthy beverage. 

Does Quinoa Milk Taste Good?

Yes! Quinoa milk is a delicious and smooth milk option for anyone who doesn't want to drink dairy milk. 

What Does Quinoa Milk Taste Like?

Quinoa milk tastes smooth and creamy. You'll notice a slightly nutty taste to the milk, similar to that of almond or hazelnut milk. 

How Many Calories Does Quinoa Milk Have?

The calorie count of quinoa varies depending on the brand and sugar content of the milk. However, in general, it contains about 70 calories in a cup of milk.

Take a Sip of Quinoa Milk Today!

Quinoa milk is a unique non-dairy milk that tastes great and is super healthy, too! No matter what your reasons are for drinking it, it's the ideal beverage for anyone wanting to stay healthy. 

Are you interested in learning about other types of non-dairy milk? We've got you covered! Check out our other guides below!