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 recipe is super adjustable. You can make it creamier, sweeter or flavor infused. You can also make it plain if you need it to make a vegan bechamel sauce or add more flavor if you are using it for your smoothies or granola.
It requires 2 ingredients, 5 minutes, and a blender.
Why should you do your own DIY Oat Milk?
It is effortless to make; it only takes us 5 minutes.
Although with Almond Milk you can accelerate the overnight soaking process, and you can also do this soaking for Oat Milk, it is barely necessary and skippable.
You can make only the quantity you need.
It's fully adjustable on flavor, thickness, and sweetness.
Making it is super Cheap, out of 1 cup of rolled oats you get 4 cups of delicious plant milk.
150 Tetra Paks saved per year: 3 per week!
If you are on a budget Oat Milk is the most suitable of them all, including cow's milk. It is also more sustainable than almond milk. In terms of the very little remaining pulp, you can either let it in or just make it part of your smoothies.
Health: 9 Oat Milk Health Benefits
- 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 their peers (even lower than Homemade Almond Milk (88 kcal per cup) and Homemade Soy Milk (138kcal per cup)).
- Skin: oat milk benefits for skin come from its anti-inflammatory properties, which help reduce acne flare-ups. Oat milk is a humectant, which helps skin retain water and is widely found in moisturizers.
- Bone Strengthening: Potassium, magnesium, and zinc are potent minerals included in this plant milk and are essential for forming and strengthening bones.
- Fats: oat milk has a zero count of saturated fats and three times less fat than whole milk.
- Dairy-Free: oats are low in fat and dairy-free, so it is an excellent choice for the lactose intolerant. It also has a naturally sweet taste.
- Cholesterol-Free: it contains zero cholesterol. Regular consumption may even lower LDL (bad cholesterol) in the blood.
- Helps Regulating Blood Sugar Levels: this good friend of 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.
- High in Fibre: oat milk has twice the soluble fiber as regular milk, making it an excellent choice for adding fiber to your diet for 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.
- 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.
How Do you Get Milk from Oats
The first thing you need to do, it 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.
Remember to shop for Gluten-Free Oats if you are on a Gluten-Free diet, as Oats naturally do not contain gluten but they are usually processed in places where there is gluten and usually they don't guarantee they are gluten-free.
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 or flavoring as for flavor enhancers.
I like using a fabric for Oat Milk because Oat milk is thinner, and that nuts milk, that way to strain more pulp out of it.
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 prior to continuing with the process.
- If you need to make the oat milk the same day, pour warm water into the oats to accelerate the process and leave them soaking for 5 minutes.
Which type of Oats?
We find that using Rolled Oats gives better results in general.
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 oat milk, just 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 final volume.
- 1 ½ cups oats / 4 cups of water, if you want the same volume.
If you want thinner oat milk, reduce the quantity of oats to ¾ cup or increase water by one cup.
How long does homemade oat milk last depends on whether you sterilize your equipment and how fresh are the ingredients you used. In general, we have found it lasts about 2-3 days.
We use oat milk quite often for our morning smoothies or Homemade Granola, 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:
- Pouring boiling water inside, ensuring the jars are not cold so that they won't break.
- Putting them in the dishwasher.
If you have unexpectedly leave home, or simply didn't use your milk soon enough and want to prevent it from going off, you can simply freeze it in ice cube trays and save them to add to your morning smoothies.
How to Use Oat Milk
Below are some recipes where you could use your oat milk:
- Vegan Bechamel Sauce
- Post-Work Out Smoothie
- Easy Strawberry Banana Smoothie
- Vegan Cauliflower Wings
- Creamy Vegan Sauce for Everything
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!
How do you Make Oat Milk?
- 1 cup rolled oats raw, Gluten-Free (if in a GF diet)
- 4 cups water
- Soak the oats overnight in freshwater.
- Drain the oats and discard the water.
- Add the soaked oats to a blender and 5 cups of 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.
In general, we have found it lasts about 4 days. This time may vary depending on whether you sterilize your equipment and how fresh the ingredients you used.
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.
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