6 Best Soy Milk Substitutes (For Baking, Drinking, & More)

Until the last several years, soy milk has been one of the most well-known plant-based substitutes for dairy milk. 

Soy milk is thick and creamy, similar to dairy milk. It also has a relatively high protein content, which makes it ideal for replacing cow’s milk for those who are lactose intolerant, vegetarian, or vegan. 

However, soy milk is made from soybeans, which are on the top list of allergens.

There have also been concerns about how soy milk is processed, which means that you may be looking for a soy milk substitute for baking, cooking, smoothies, and cereal. 

Learn which dairy-free milk options you can substitute for soy milk and how they compare to this widely used plant-based milk.

What is Soy Milk?

Soy milk is a plant-based beverage made with soybeans, a type of legume native to East Asia.

Manufacturers create soy milk by soaking soybeans in water, grinding them down, then boiling the mixture and separating the solids from the liquid.

The result is a slightly off-white liquid that acts as a dairy milk alternative.

Soy milk contains several nutrients that make it comparable to cow’s milk, including protein, fat, fiber, calcium, and vitamin D.

According to the USDA, 1 cup of soy milk contains:

 Nutrition facts disclaimer

Interested in learning more about soy milk? Check out our Soy Milk 101 video!

Pros and Cons of Drinking Soy Milk

Drinking soy milk offers several pros and cons for those wanting to avoid dairy milk. 

Pros

• Soy milk is highly nutritional, with most brands continuing vitamin D, folate, potassium, magnesium, and protein. Compared to other plant-based milk, it's the most similar to dairy milk for getting the RDA of these nutrients. 
• Soy milk contains isoflavones, a compound shown to reduce the risk of heart disease. This makes it a heart-healthy choice for a plant-based diet. 
• The isoflavones in soy milk may also have positive effects on menopause symptoms, helping to reduce night sweats and hot flashes.

Cons

• Many soy milk brands contain added sugar to give it a sweet taste. Too much added sugar in your diet can be damaging to your overall health.  
• Soy is a top allergen, making it unsuitable for many people around the world. A 2014 review indicated a prevalence of .5% in adults and up to 12.9% in children. 
• Some soy milk brands are highly processed, containing additives such as gums and thickeners that can be irritating to the digestive system.  
• Soy milk is a bit more complicated to make from home than some other plant-based milk, like almond or oat. Soy milk requires blending and boiling, and most people don’t have soybeans on hand. This makes it less convenient to make homemade soy milk over other types of dairy-free milk.

6 Soy Milk Substitutes You'll Love

Whatever your reasons for wanting a soy milk substitute, from having a soy allergy to preferring a less sweet alternative, you can use several plant-based beverages instead.

Here are a few of my favorite soy milk replacements: 

1. Cashew Milk

Cashew milk is a creamy plant-based milk made from blending raw, soaked cashews in water.

The result is a creamy yet light beverage that is a bit higher in calories and healthy fats than soy milk.

Cashew milk works well as a 1:1 substitute for soy milk in most applications, though it may curdle if added to hot coffee, tea, or sauces.

The texture is similar to soy milk, so you can still achieve a thicker, creamy texture in smoothies and baking. 

Elmhurst 1925 Unsweetened Cashew Milk contains the following compared to soy milk:

2. Almond Milk

Almond milk is the most popular plant-based milk worldwide and acts as an excellent substitute for soy milk.

This beverage is made of pasteurized raw almonds that are soaked in water, rinsed, blended, and strained to achieve a nutty-flavored liquid. 

Most almond milk will be slightly thinner and less sweet than soy milk, making it best for foods that don’t require the creamy consistency of soy beverages.

Almond milk is much lower in carbohydrates than soy, making it ideal for those with diabetes or following a ketogenic diet. 

Elmhurst 1925 Unsweetened Almond Milk contains the following compared to soy milk:

3. Coconut Milk

Coconut milk is a popular plant-based beverage throughout Southeast Asia and South America.

It's made by boiling and blending coconut meat, the white fleshy portion, with water.

Coconut milk in shelf-stable or refrigerated cartons contains fewer calories and carbohydrates than soy milk but does have more fat. It's generally thinner in consistency unless it’s thickened with emulsifiers and has a slightly tropical flavor. 

This replacement works well as a 1:1 substitute with soy milk, especially in cold applications like cereal, smoothies, or iced coffees. It’s also great for adding a coconut flavor to dishes or plant-based ice creams and desserts.

New Barn Organics Unsweetened Coconut Milk contains the following compared to soy milk:

4. Pea Milk

Pea milk is a popular plant-based option for bodybuilders and anyone looking for high-protein non-dairy milk.

This hypoallergenic milk is made from water and yellow peas and has a slightly sweet flavor.

It works well in most applications as a 1:1 soy milk substitute, especially to add protein to smoothies, coffee, desserts, or baking. 

When compared to soy milk, pea milk is similar in calories, protein, and fat.

But, it’s lower in carbohydrates, at 6 grams per serving vs. 12 grams, which makes it a better option for people who want to limit their carbohydrate and sugar intake.

Ripple’s Shelf-Stable Original Pea Milk contains the following compared to soy milk:

5. Macadamia Nut Milk

With its rich, buttery texture and light consistency, macadamia nut milk is a good alternative for soy milk.

It works well in warm drinks as a less heavy creamer or for adding a touch of smoothness to dishes like chia seed pudding, smoothies, or dips. 

Macadamia nut milk is made by blending macadamia nuts with water.

It has 11 fewer grams of carbohydrates than soy milk and only has 40 calories, making it great for those watching their carb intake.

Milkadamia Unsweetened Macadamia Nut Milk contains the following compared to soy milk:

6. Oat Milk

In the past few years, oat milk has gained popularity to become the second highest-selling dairy-free milk behind almond. 

This beverage is made by blending whole oats with water, then straining the pulp for a thick, creamy liquid.

Oat milk has a mild flavor that works well in all food applications, including soups, stews, cereals, smoothies, and as a creamer. 

Due to its texture and slight natural sweetness, oat milk is one of the best soy milk substitutes in terms of taste and consistency.

It’s slightly lower in protein and fat than soy but higher in fiber.

While some unsweetened brands have less sugar, oats’ natural maltose content does make this plant milk higher in carbohydrates.

Elmhurst 1925 Unsweetened Oat Milk contains the following compared to soy milk:

Enjoy These Soy Milk Alternatives!

If you are looking for a plant-based alternative to soy milk, you have plenty of options.

Whether you want lower calorie options, higher protein milk, or a beverage that matches soy milk’s creamy texture, you can find a dairy-free alternative that works for you. 

Try a few different options to find out which one meets your preferences.

Also, know that you may find that one replacement works better in some applications than others.

The best part of exploring dairy-free alternatives is the wide variety that allows you to discover beverages that help you maintain a healthy, plant-based lifestyle.