6.19.2021

How to Make Oat Milk

Did you know oat milk can be made by using just 2 ingredients? It’s just blended water and oats! Ditch the store bought milk and learn how to make oat milk simply.

DIY Oat milk recipe

What is Oat Milk?

What is oat milk, you ask? In fact, it’s literally ‘milked oats.’ Oats soaked in water, then blended and squeezed through cheesecloth. Commercially sold oat milk often contains fillers and gums, yet a plant based milk recipe can be achieved without these extras.

Many people like this alternative plant based milk because it is gluten, nut, and dairy free. This provides an option for those suffering from many common allergies. Not all brands are certified gluten-free, so make sure to look for this label when purchasing.

What is oat milk

It’s simple plant based milk

This time I’m sharing a clean + simple oat milk recipe. Grocery stores are becoming inundated with plant based milk options, yet plant based doesn’t equal clean. It can be frustrating to read label after label in search of a whole food option, so I decided to create my own. This recipe is super simple, and is definitely less expensive than anything I’ve found at the store. Plus, it tastes great!

Which oats are best?

Rolled, quick cook, gluten free, steel cut…Which oat is the best for milking? You can really use any oats you have on hand. However, in my opinion, rolled oats are usually best for making this plant based milk. Steel cut oats (like the ones pictured here) are often too raw and can lead to a result that’s less creamy.

If you use quick cook oats, then that will take you in the opposite direction, as they are much more processed and can lead to a thinner, slimier beverage. And who wants a slimy drink?! Rolled oats (whether traditional or gluten free) seem to be the happy medium here to create the perfect creamy non-moo juice.

Soaking grains

Benefits from this Homemade Milk

While this porridge grain turned beverage doesn’t quite pack the nutritious punch that whole oats do, there are still many benefits from sipping this cold, creamy drink. These include:

  • Lower cholesterol levels: A study conducted by the US National Library of Medicine showed this result through the regular consumption of oat milk for 5 weeks.
  • Fiber boost: 1 cup of my recipe below contains 3.3 grams of fiber, 13.2% of the recommended daily intake. Use this as a base for a green smoothie, and your gut will be thanking you for helping to keep it regular.
  • Promotes heart health: The soluble fiber in this easy blender based recipe is also excellent (and necessary) to keep hearts healthy
  • Reduced greenhouse gas emissions: not only does oat milk promote human health, it also promotes environmental health. It takes hundreds fewer square miles to produce than dairy milk, and uses 1/8th of the water consumption used in the production of almond milk. 
  • Fortified with B vitamins: most commercially available milk is fortified (as are other dairy and non-dairy milk products). Oat milk specifically is loaded with B vitamins, which helps the body stay energized, and also promotes heart health.

Other ways to use plant based beverages

Another reason I love blending my own like this is for the creaminess. I’ve noticed many coffee shops starting to use oat milk in specialty coffee drinks. This is due to its ability to foam and nicely thicken beverages. I’ve even created my own Cinnamon Dolce Latte recipe, which capitalizes on the cream factor.

Now that I know how to make my own milk, I even like using the leftover pulp in the cheesecloth from this homemade recipe, as extra fiber in some homemade granola bars, a smoothie boost, or dried and added to yogurt with berries. Zero waste and a whole host of extra health benefits! I use it all the time when blending, cooking or baking recipes from my two cookbooks – Simple Green Smoothies and Simple Green Meals.

FAQs

Is it cheaper to make your own oat milk?

Good news! Yes! Making your own oat milk will save you a minimum of several dollars per week vs. store bought, depending on how much you use. Yet if you choose to buy your oat milk, then check out my master guide to the best oat milk brands.

How healthy is oat milk?

Oat milk is higher in fiber than traditional dairy milk. It also contains extra B vitamins. Both fiber and B vitamins help lower cholesterol levels and promote heart health.

Do you have to refrigerate oat milk?

Oat milk is considered perishable and should be refrigerated. If kept well sealed in your fridge, it can last up to 10 days.

What’s better oat milk or almond milk?

The answer is both! If you’re looking for additional B vitamins and are dealing with a nut allergy, then this oat milk recipe is for you. On the other hand, if you’re looking to lose weight, then almond milk is lower in calories and fat. There’s a right plant based milk for everyone!

dairy free smoothies base

Creamy Oat Milk Recipe

This versatile oat milk recipe can be used in cooking, baking, or with some chocolate chip cookies. Deliciously creamy and free of gums + fillers.
4.86 from 7 votes
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Prep Time: 30 minutes
Total Time: 30 minutes
Course: Beverage
Cuisine: Plant-Based
Servings: 5
Calories: 170kcal
Author: Jen Hansard

Ingredients

  • 1 cup steel-cut oats
  • 3 cups water, + enough water to soak oats
  • 1 tbsp coconut oil, optional
  • 2 tbsp maple syrup, optional
  • 1/2 tsp vanilla extract, optional
  • Pinch sea salt, optional

Instructions

  • Soak steel-cut oats in bowl of water (just enough water to completely cover the oats) for 20 minutes prior to blending. Drain excess water.
  • Place the soaked oats and 3 cups water in high-speed blender.
  • Strain through a nut milk bag or cheesecloth into a wide glass bowl.
  • Discard pulp from bag or cheesecloth.
  • Rinse the blender and pour the milk back into the blender from the bowl.
  • Add the coconut oil, maple syrup, and vanilla (if using), and salt. Blend for 10 seconds.

Notes

  • Save pulp for using in smoothies, baked goods or overnight oats.
  • As an alternative to maple syrup, use fresh pitted dates to sweeten instead.
  • Alternate flavoring options include 2 Tbsps cacao powder for a chocolate option, or 1/2 cup berries for a berry flavored oat milk.

Nutrition

Calories: 170kcal | Carbohydrates: 27g | Protein: 5g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 8mg | Potassium: 19mg | Fiber: 4g | Sugar: 5g | Calcium: 29mg | Iron: 1mg
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Oat Milk Alternatives

Looking for other great + clean plant based milk recipes? Check out some of our other great creations, or leave a comment below with your favorite homemade milk creation:

01
#1 Green Smoothie Of all Time— no joke!
02
HOW TO MAKE A MEAL REPLACEMENT SMOOTHIE
03
7-DAY WEIGHT LOSS MEAL PLAN
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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Ratings & Comments

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27
  1. Shimul Rahim says:

    I’m confused. The article says rolled oats are best for oat milk, but the recipe calls for steel cut oats.

  2. B says:

    It’s not so clear. Are you using the same water you soaked the oats in to blend with? Or did you discard the soaking water, and add mew wanter. What does drain excess water mean?

  3. Erin says:

    Used this recipe while on vacation and away from my Almond Cow. Thanks!

  4. Kim says:

    I love oat milk and have never thought of making my own until now. Excited to give this a try!

  5. Jessi says:

    What do you recommend as an alternative to coconut oil? I’m sensitive to coconut but I can see how adding an oil will be beneficial in the recipe.

  6. Rosey says:

    This came out kind of slimy. Any thoughts? Better than other oat milk recipes I have made in the past though. Seems I can’t find a recipe with no sliminess

    • SGS Rawkstar Jess says:

      Hi Rosey, here’s what I suggest:

      1. Rinse the oats after you soak them
      2. Use ice cold water
      3. Don’t over blend
      4. Strain well but don’t over squeeze
      5. A nut milk bag might work better than cheesecloth as cheesecloth isn’t tightly woven enough

      Good luck!

  7. Andrea Lautzenheiser says:

    How do you save the pulp?

    • SGS Rawkstar Jess says:

      Hi Andrea. You can let it dry out and put it into a container until you use it. I think it would keep best in the refrigerator.

  8. Carina S says:

    Can you leave the pulp in? I do that with my almond milk. Thanks.

    • SGS Rawkstar Jess says:

      Hey Carina! I haven’t ever done that but if you do it with almond milk, I don’t see why you can’t with oat milk. 🙂

  9. Suzanne says:

    How long does this keep in fridge?

  10. Megan Logsdon says:

    So excited to try this! I haven’t yet made my own nut or oat milks, so how long does this keep in the fridge?

  11. Maura says:

    How long will the oat milk last after making, also, assuming this needs to be refrigerated?

    • SGS Rawkstar Jess says:

      Hi Maura! After it’s blended and strained, pour the oat milk into an airtight jar then store it in the fridge. It will last between 4-7 days. And keep in mind, without any stabilizers or emulsifiers the milk will separate in the fridge. This is normal, just give it a good shake or stir before drinking. 🙂

  12. Erin says:

    I love how simple this recipe is. I’ve made my own oat milk before, yet want to try this recipe with the slight sweetness added.

    • SGS Rawkstar Jess says:

      So simple and easy! Give it a try and come back to let us know how it went!

    • Jack Tiff says:

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  13. Olivia says:

    Do you have any suggestions on how to make it less “gummy”? I made it once (not with this recipe), and it was kind of gummy.

    • SGS Rawkstar Jess says:

      Hey Olivia! Here’s what I suggest: 1. Rinse the oats after you soak them, 2. Use ice cold water, 3. Don’t over blend, 4. Strain well but don’t over squeeze, 5. A nut milk bag might work better than cheesecloth as cheesecloth isn’t tightly woven enough. Good luck! 🙂

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