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    Home » Recipes » Vegan

    Published: Apr 27, 2021 · Modified: Apr 21, 2023 by Gus · This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

    How Do You Make Oat Milk?

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    oat milk benefits pin
    VWFNFOFGF

    Oats are one of those amazing ingredients that can be used in so many ways. You can make oatmeal, oat flour, oat milk, and the list goes on. Oat Milk is a great dairy-free option for those who are lactose intolerant or simply trying to reduce their dairy intake. It's also great if you're vegan because it provides some important nutrients that aren't found in other plant-based milk. In this post, I'm going to show you how do you make oat milk at home. It's really easy and only takes a few minutes! So let's get started.

    oat milk bottle
    Jump to Recipe - Print Recipe

    Oat milk is a great dairy-free alternative to cow's milk. It's high in fiber and has a nutty flavor. Making oat milk is easy, and it only takes a few minutes.

    Here's how to do it.

    We use milk every single day of our lives, from our morning granola to the bechamel sauce. Homemade Oat Milk is by far the cheapest and fastest plant-based homemade milk option.

    We like that this oatly recipe is super adjustable and perfect for your smoothies. You can make it creamier, sweeter or flavor infused. We love using the unsweetened version for recipes such as Vegan mashed potatoes and Vegan Bechamel Sauce.

    This dairy-free milk is perfect for your Superfood Green Detox Smoothie, also on this site, to complement your weekly breakfast meal plan.

    Jump to:
    • 🧾 Ingredients
    • 🔪 how is oat milk made
    • 🫙 Storing: how long does it last?
    • 👨🏻‍🍳 How to use it
    • 🥛 Why should you do your own DIY oat milk?
    • ❓FAQ
    • 📋 Recipe
    • 🌡️ Food safety
    • 💬 Reviews and Comments

    🧾 Ingredients

    It requires 2 ingredients, 5 minutes, and a blender.

    • Rolled Oats (whole grain oats)
    • Water
    • Dates (optional)
    • Salt (optional, omit if adhering to a Whole Foods Plant-Based diet)

    Note: keep your oat milk unsweetened if you are planning to make vegan buttermilk with it and make a vegan apple cake, or vegan mashed sweet potatoes. See our post explaining the details and the best combinations to make the best vegan buttermilk, easily made with soy milk, this oat milk, or even homemade almond milk.

    🔪 how is oat milk made

    So, how Do you Get Milk from Oats?

    Well, it is much easier than getting cow's milk and definitely healthier than dairy milk!

    The first thing you need to do to make your own oat milk is put your oats to soak overnight in water. If you don't have the time and want to make it quick, you can also soak them in warm water for 5 minutes and proceed.

    I find that making them overnight gives the milk a creamier texture, more similar to commercial oat milk, but better!

    Note on Gluten

    Remember to shop for Gluten-Free Oats if you have gluten intolerance, have celiac disease, or simply follow a Gluten-Free diet.

    Oats are naturally gluten-free. Still, they are usually processed in places with gluten; hence oat milk may contain gluten.

    They typically don't guarantee they are gluten-free, so make sure you either look for a certified gluten-free alternative or, like we do, make your oat milk with certified gluten-free oats.

    soaked oats

    Soak the oats in water overnight.

    oat milk in blender

    You then need to drain the oats and add them to the blender. Blend for 1 to 2 minutes along with 4 cups of water.

    You can optionally add a pinch of salt and your preferred sweetener such as maple, syrup, or dates; or flavor enhancers like cocoa.

    Oat milk is typically a little sweet, but you can add one or two pitted dates if you want sweetened oat milk. Remove the inner stone from the dates, as the stone can break your blender, or use homemade date paste.

    oat milk salt
    optional salt
    oat milk optional date
    optional date

    Then it would be best if you strained through a nut milk bag or fine-mesh sieve lined with cheesecloth. Or even better, a clean t-shirt or canvas fabric bag, then squeeze out as much liquid as possible.

    I like using a piece of fabric for Oat Milk because it is thinner, and nuts milks strains more pulp out of it.

    cheese cloth
    cheese cloth
    nut milk bag
    nut milk bag
    canvas fabric bag
    canvas fabric bag
    oat milk in blender

    Liquify, blending for 40 seconds.

    straining oat milk

    Pour the liquid into a container covered with your filtering fabric of choice.

    straining oat milk with hand

    Squeeze the liquid out.

    Suggested sweeteners: dates, raisins, agave syrup, or maple syrup.

    Add in ideas: cocoa powder, vanilla extract, banana, strawberry, or hazelnuts.

    Soaking your oats

    • Soak the oats at room temperature or in the fridge.
    • If a day has passed and you forgot or didn't get to make the oat milk, they are at room temperature, change the water, and put the soaking oats in the fridge. If you leave them longer, they will become gooey. In that case, we recommend placing them in a colander under running water for a couple of seconds before continuing with the process.
    • If you need to make it the same day, pour warm water into the oats to accelerate the process and leave them soaking for 5 minutes.
    storing oat milk in a airtight container

    🫙 Storing: how long does it last?

    It depends on whether you sterilize your equipment and how fresh are the ingredients you use. In general, we have found it lasts about 2-3 days.

    We often use oat milk for our morning smoothies or Homemade Granola and overnight oats, so one batch only makes it to the third day. If you are like us, you don't need to sterilize your ingredients as it reaches the 3rd day without any problem.

    If you find that it goes off before expected, easily sterilize your bottles either:

    1. Pouring boiling water inside, ensuring the jars are not cold so that they won't break.
    2. Then, put them in the dishwasher.

    If you have unexpectedly left home or didn't use your milk soon enough and want to prevent it from going off.

    You can freeze it in ice cube trays and save them to add to your morning smoothies.

    almond milk in ice cube tray
    almond milk in ice cube tray

    👨🏻‍🍳 How to use it

    I like to drink oat milk as it is, as unsweetened oat milk is naturally slightly sweet, just like rice milk.

    You can use it the same way you would use regular milk: in smoothies, in your morning granola or breakfast fruit bowl, in bechamel sauce, or in baking.

    Below are some recipes where you could use your oat milk:

    • Post-Work Out Smoothie
    • Easy Strawberry Banana Smoothie
    • Vegan Cauliflower Wings
    • Creamy Vegan Sauce for Everything

    Lastly, you can also make vegan chocolate milk with oat milk.

    🥛 Why should you do your own DIY oat milk?

    Convenience

    1. This plant-based milk alternative is effortless to make; it only takes us 5 minutes.
    2. You can make only the quantity you need.
    3. It is dairy-free milk, so it is apt for people with lactose intolerance.
    4. Can be used in a number of recipes
    5. This vegan alternative is fully adjustable in flavor, thickness, and sweetness.
    6. It's nut-free, in case you have nut food allergies.
    7. It has no added sugars as most commercial brands do.

    Economy

    Making it is super Cheap, out of 1 cup of rolled oats you get 4 cups of delicious plant milk.

    150 Tetra Packs saved per year: 3 per week!

    enjoy oat milk drinking it alone or using it on your favorite smoothies

    If you are on a budget, Oat Milk is the most suitable of them all, including cow's milk. It is also the most sustainable plant-based milk alternative, including almond milk and coconut milk. You can either let it in or make it part of your smoothies in terms of the very little remaining pulp.

    In general, plant-based milks are more sustainable than dairy milk (cow's milk, goat's milk, and sheep's milk).

    ✅ Health: 9 oat health benefits

    Is oat milk healthy? Let's dive into the health benefits of milk and why it is an excellent dairy alternative.

    1. Low in Calories: if you are looking into keeping your waist, this easy oat milk should be one of your allies. Although all vegetable kinds of milk are significantly lower in calories (46kcal per cup) than regular milk, homemade oat milk is lower than its peers (even lower than Homemade Almond Milk (88 kcal per cup) and Homemade Soy Milk (138kcal per cup)).
    2. Skin: oat milk's benefits for skin come from its anti-inflammatory properties, which help reduce acne flare-ups. Oat milk is a humectant that helps skin retain water and is widely found in moisturizers. Oat milk contains Vitamin D, which is great for your skin.
    3. Bone Strengthening: oat milk contains potassium, magnesium, and zinc, which are potent minerals and are essential for forming and strengthening bones.
    4. Fats: oat milk has a zero count of saturated fats and three times less fat than whole milk.
    5. Dairy-Free: oats are low in fat and dairy-free, so they are an excellent lactose intolerant choice. It also has a naturally sweet taste.
    6. Cholesterol-Free: it contains zero cholesterol. Regular consumption may even lower LDL cholesterol (the bad one) in the blood. This is not the case with dairy milk. Dairy products like butter, cheese, and cow's milk are high in cholesterol.
    7. High in Fibre: oat milk has twice the dietary fiber as cow's milk making it an excellent choice for adding fiber to your diet for a healthy gut and digestive functions. Soluble fiber plays a role in strengthening the immune system, so regular consumption can prevent infections and also helps the body to heal itself naturally. If you want to keep more from its dietary fiber, you either avoid straining your oat milk or use a mesh that is not fine.
    8. High in Vitamins: oat milk has our beloved B vitamins folate and thiamine, which support the normal function of red blood cells and the breakdown of carbohydrates, respectively.
    9. Helps Regulating Blood Sugar Levels: this good friend for people with type 2 diabetes slows down the absorption of carbohydrates in the gut, providing a slower and steadier supply of sugar into the bloodstream. This property is brought to us thanks to its content of soluble fiber.

    Read on:

    Vegetable Juice for Diabetics »

    Low-sugar Strawberry Juice »

    Pomegranate Juice (diabetic-friendly juice) »

    How to make homemade cashew milk »

    Oat milk is perfect for your needs if you’re looking for plant-based milk that doesn’t have any added sugar. It provides the same creamy texture as dairy milk, but oat milk benefits include the same array of health benefits associated with consuming oats.

    oat milk bottle and glass. Store it for up to four days in the fridge

    ❓FAQ

    Oat milk benefits are vast, but let's answer some of the common questions about the occasional drawbacks.

    Type of oats for oat milk

    We find that using Old-fashioned oats also called rolled oats, which are flat and flakey, make the most creamy oat milk.
    If you are on a Gluten-Free diet, look for rolled oats that clearly state it.

    How to thicken oat milk?

    This creamy oat milk recipe is already in the mid-range of thickness. If you want thicker milk, increase the amount of oatmeal.
    We find the perfect thickness for our taste is 1 cup of oats / 4 cups of water.
    Suggested thicker oat milk options:
    1 cup of oats / 3 cups of water, if you don't mind sacrificing the final volume.
    1 ½ cups oats / 4 cups of water, if you want the same volume.
    If you want thinner oat milk, reduce the number of oats flakes to ¾ cup or increase water by one cup.

    Does oat milk make you gassy?

    If you are experiencing gassiness or digestive problems after consuming oat milk, you could do a few things to alleviate the symptoms. First of all, consider switching back to their soy milk or almond counterparts.
    You may be particularly sensitive to oats, which might help quite a bit. The main issue with oat milk is that it contains oligosaccharides. This carbohydrate is complex for our bodies to digest because we lack the enzyme necessary to break them down.
    Because oligosaccharides and other undigestible sugars travel through our digestive system whole, they feed bacteria that produce gas in return.
    This issue can be partially solved by thoroughly straining oat milk to remove the solids. If you experience great gassiness from drinking oat milk, try mixing it with another plant-based milk lower in oligosaccharides, such as soy or almond.
    Another trick is to add some additional ingredients, such as ginger and chia seeds which help fight gas production. Although these products are not guaranteed to work for everyone, many have reported relief from these changes.

    Can oat milk make you nauseous?

    The answers are yes; it is possible that oat milk could make you nauseous. It also depends on how much you drink and what other recently consumed foods. Oat milk contains polyunsaturated fats, the building blocks of prostaglandins, and lipid compounds that have hormone-like actions.
    There are both beneficial and harmful prostaglandins in the human body. The negative ones can promote inflammation, intestinal cramps, diarrhea, nausea, etc.
    The positive ones help reduce inflammation, lower blood pressure, and ensure gastrointestinal tract health.

    Does oatmilk have fiber in it?

    Yes. Like other plants, oats contain fiber (or roughage), essential for a healthy digestive system and maintaining a healthy weight. Oat fiber contributes to a feeling of fullness after consumption, making you less likely to snack between meals.
    Studies have shown that consuming food containing high levels of viscous fiber/oats resulted in significantly reduced hunger ratings of the test subjects.
    Oat fiber also slows down carbohydrate absorption, which can help to regulate blood sugar levels and keep you feeling fuller for longer.
    Start making the best of all oat milk benefits today; you just need a cup of oats, water, and a couple of minutes.

    Is oat milk bad for you in anyway?

    Regular oat milk is bad and unsuitable for those with gluten intolerance or celiac disease. This is because oats are often cross-contaminated with gluten during their production. And so the majority of oat milk isn't gluten-free unless it is explicitly certified as such. That's why we recommend using certified gluten-free oats if you want to make your milk gluten-free.

    ⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

    📋 Recipe

    pouring oat milk

    How do you Make Oat Milk?

    Gus
    This Oat Milk is ready in 5 minutes, additives-free organic, nutritious, and convenient. Bye to store-bought!
    5 from 22 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Basics & Preparations, Beverage, Snack
    Cuisine Healthy
    Servings 8 half-cup servings
    Calories 46 kcal

    Equipment

    cheese cloth.
    (affiliate link)
    Cheese Cloth (affiliate link)
    My favorite blender: BlendTec Brand..
    (affiliate link)
    Blender (affiliate link)
    Tovolo Stainless Steel Deep Mixing Kitchen Metal Bowls for Baking & Marinating, Dishwasher-Safe
    (affiliate link)
    Bowl (affiliate link)
    two bottles.
    (affiliate link)
    Bottle (affiliate link)
    copper measuring cups and spoons.
    (affiliate link)
    measuring cups (affiliate link)
    stainless measuring spoons.
    (affiliate link)
    measuring spoons (affiliate link)

    Ingredients
     
     

    • 1 cup rolled oats raw, Gluten-Free (if in a GF diet)
    • 4 cups water

    Optional (as flavor enhancers):

    • Pinch sea salt avoid if following a WFPB diet
    • 3 dates pitted for sweetness
    Prevent your screen from going dark

    Directions
     

    • Soak the oats overnight in freshwater.
    • Drain the oats and discard the water.
    • Add the soaked oats to a blender and water and blend at high speed for 1 to 2 minutes (in this step, add the salt and dates if you choose to).
    • Strain through a canvas fabric, nut milk bag or fine-mesh sieve lined with cheesecloth, squeezing out as much liquid as possible.
    • Store in a closed bottle for up to 4 days.

    Video

    Notes

    Check your blender's directions; you might need to stop it after 30-60 seconds, rest for a minute or so, and do a second blend to avoid breaking it. Professional blenders can stand for 2 minutes non-stop, but please check.
    In general, we have found it lasts about two to three days. However, this time may vary depending on whether you sterilize your equipment and how fresh the ingredients you used.

    Nutrition Facts

    Calories: 46kcalCarbohydrates: 9gProtein: 1gFat: 1gSaturated Fat: 1gSodium: 7mgPotassium: 54mgFiber: 1gSugar: 2gVitamin A: 1IUVitamin C: 1mgCalcium: 10mgIron: 1mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!
    Nutrition Facts
    How do you Make Oat Milk?
    Amount per Serving
    Calories
    46
    % Daily Value*
    Fat
     
    1
    g
    2
    %
    Saturated Fat
     
    1
    g
    6
    %
    Sodium
     
    7
    mg
    0
    %
    Potassium
     
    54
    mg
    2
    %
    Carbohydrates
     
    9
    g
    3
    %
    Fiber
     
    1
    g
    4
    %
    Sugar
     
    2
    g
    2
    %
    Protein
     
    1
    g
    2
    %
    Vitamin A
     
    1
    IU
    0
    %
    Vitamin C
     
    1
    mg
    1
    %
    Calcium
     
    10
    mg
    1
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
     
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    🌡️ Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with high smoking points to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

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      Recipe Rating




    1. Lory says

      February 17, 2022 at 12:19 am

      Earoy confubcida, primero dice 8 1/2 tazas porciones y después en lanreceta dice 4 tazas ????. Yo cuabto macros y necesito saber la cantidad exacta de calorias y micronutrientes en cada especifica cantidad ( 100ml o 1 taza medidora ) para poder registrarla en MYFITNESSPAL

      Reply
      • Gus says

        February 17, 2022 at 9:08 pm

        Hola Lory, disculpa si no se lee claramente. Lo que dice son 8 porciones de 1/2 taza = 4 tazas 8 x 0.5 = 4 tazas. Una taza tiene 236 ml , media taza =118 ml.
        Saludos,
        Gus

        Reply
    2. Shadi Hasanzadenemati says

      January 28, 2022 at 7:02 pm

      5 stars
      Love how easy this recipe is. It’s perfect for our family!

      Reply
    3. Bianca says

      January 28, 2022 at 7:00 pm

      5 stars
      Thank you so much for your great instructions and informations! This turned out amazing

      Reply
      • Gus says

        February 03, 2022 at 8:56 am

        that's great Bianca! Thanks for letting us know how your homemade oat milk turned!

        Reply
    4. Vicky says

      January 28, 2022 at 6:32 pm

      5 stars
      I have been having oatmeal every morning for breakfast and using almond milk in it. It never occurred to me to make my own oat milk, but really the recipe could not be simpler. This is a game changer!

      Reply
      • Gus says

        February 05, 2022 at 2:26 pm

        Thank you for your review! That is so encouraging! Nothing like homemade oat milk!

        Reply
    5. Angela says

      January 28, 2022 at 5:38 pm

      5 stars
      What a great informative post! I love oat milk and I've always wondered how to make it. Thanks so much for sharing!

      Reply
      • Gus says

        February 09, 2022 at 9:06 pm

        you are welcome, Angela! I am glad you enjoyed the read!

        Reply
    6. Dannii says

      January 28, 2022 at 4:55 pm

      5 stars
      We love homemade oat milk. It saves us a fortune too.

      Reply
      • Gus says

        January 28, 2022 at 5:35 pm

        that's so true!

        Reply
    7. Elizabeth says

      January 28, 2022 at 4:40 pm

      5 stars
      Such a great recipe! I had no idea how easy it was to make oat milk!

      Reply
      • Gus says

        February 03, 2022 at 8:56 am

        Yup, oat milk is the easiest homemade milk!

        Reply
    8. Heidi says

      November 25, 2021 at 10:22 pm

      5 stars
      I consume and buy so much oat milk, I should really start making my own! Thank you for sharing this detailed recipe.

      Reply
      • Gus says

        November 26, 2021 at 8:29 pm

        You will love it and never go back ! I promise you!

        Reply
    9. Mirlene says

      November 25, 2021 at 10:11 pm

      5 stars
      I have never tried making my own oat milk. I'll be trying this soon. Might be better for my kids to drink!

      Reply
      • Gus says

        November 26, 2021 at 8:29 pm

        Oh, yea! Oat milk is such a healthy option!

        Reply
    10. Maria San Juan says

      November 25, 2021 at 8:52 pm

      5 stars
      Wow! It will be more exciting now to learn to make new recipes with milk! Thanks for sharing! I will surely try this. Didn't know making oatmeal is this easy!

      Reply
    11. Biana says

      August 29, 2021 at 8:45 pm

      5 stars
      What a great idea to make your own oat milk. You know the ingredients that you are using, and cheaper than the store, too.

      Reply
      • Gus says

        August 29, 2021 at 8:59 pm

        Yes, we really love being in full control of what is inside of our milk! 🙂

        Reply
    12. Chenée says

      August 29, 2021 at 8:45 pm

      5 stars
      I've always wondering how to make my own oat milk so I'm glad I found this! Thanks for the easy to follow recipe!

      Reply
    13. Angela says

      August 29, 2021 at 8:42 pm

      5 stars
      The instructions for making oat milk were easy to follow and just what I was looking for. I use certified gluten-free oats to be sure I have exactly what i need for my diet. I will be trying this oat milk in a biscuit recipe, wish me luck!

      Reply
    14. Andrea says

      August 29, 2021 at 8:29 pm

      5 stars
      Had no idea making my own oat milk was this easy. Will be trying this right away.

      Reply
    15. Gina says

      August 29, 2021 at 8:10 pm

      5 stars
      So much better than 99% of store bought brands! I love oat milk but got sick of all the preservatives, sketchy oils and additives from store brands. This is the perfect easy recipe for making it at home.

      Reply
    16. Taly says

      August 15, 2021 at 5:29 pm

      Consulta... puedo usar cualquier tipo de avena (arrollada, tradicional o instantánea) o alguna de ellas es más recomendable para hacer la leche de avena?
      Gracias!!!! Saludos!!

      Reply

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