Oat Milk: Nutrition, Benefits and How to Make Perfect Every Time

Oat milk is an Eco-friendly, plant-based milk alternative.

I love that it’s nut-free unlike, my other favorite homemade milk substitutes, low in fat, and super-affordable!

Homemade Oat milk
Homemade Oat milk

The good news is that you can make it at home in just minutes and it yields little-to-no waste, unlike almond milk.

The oats almost totally disappear into the milk when blended.

Oat milk is special diet-friendly since its dairy-free, vegan, and gluten-free (that is, if you’re using certified gluten-free oats). It’s nut-free as well, unlike my other favorite homemade milk alternatives

It’s a win-win situation, so I’m excited to share this oat milk recipe with you. But First:

What is Oat Milk?

Oat milk is simply rolled oats and water blended then strained to leave the pulp behind.

The result is a neutral oaty creamy taste that is delicious to drink as it is or to use in smoothies or poured over cereal or in your coffee and tea.

Oat Milk Benefits

  • Bearing in mind that 65% of adults struggle to digest lactose (which is found in cow’s milk), oat milk is a great dairy-free substitute.
  • Also, oat milk contains several important vitamins and minerals.

Benefits of Oats:

  • A half-cup of dry oats contains 191% of your daily manganese needs and 34% of your daily magnesium needs, based on the recommended daily intake. Also, 20% of your daily iron and zinc recommended intake
  • Oats are high in antioxidants, mostly the group called avenanthramides. These antioxidants are assumed to be anti-inflammatory and may aid to lower blood pressure.
  • Oats contain essential B vitamins, including folate, B1, and B5, which impact your energy levels, brain function, and metabolism.
  • Oat milk nutrition – particularly when fortified is a rich source of nutrients. It has more carbs, calories, and fiber than soy, almond, and cow’s milk but less protein than soy and dairy milk.

Oat Milk Recipe

To make this homemade oat milk you only need 5 simple and easy to get ingredients and it’s ready in just minutes, which is overwhelming!

Whether you drink it hot or cold, this healthy, soft, and delicious oat milk needs to be incorporated in your meals!


  • 1 cup rolled oats (certified gluten-free, if needed)
  • 4 cups water, divided
  • One tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • Tiny pinch of salt

How to Make Oat Milk

Here’s a rundown:

  1. Firstly, soak a cup of oats in water for about 15 minutes. Soaking helps the oat to blend up better and strain out more easily.
  2. Secondly, rinse and drain the oats. This helps the milk to have a nice, clean flavor and creamy (not slimy) texture.
  3. Thirdly, add some freshwater, maple syrup, and vanilla.

Please note: Add the water in two equal batches (the oats blend better this way). Add also, a bit of maple syrup, vanilla extract, and the teeniest pinch of salt to enhance the milk’s flavor.

  1. After that, blend until smooth. This will take like a minute, then, add the remaining water and blend again.
  2. Finally, strain and chill. Pour the mixture over a fine-mesh sieve into a pitcher.

The sieve will catch any stubborn oat bits that refused to blend into creamy oblivion.

For best flavor, chill your oat milk for at least 30 minutes before serving

Q: What Can I Do With the Pulp?

A: So many things! You can bake remarkable donuts, cookies, and you can also add it to your smoothies to include more fiber into your diet.

Q: Can it Be Heated Up?

A: Sure! You can enjoy your delicious homemade oat milk either cold or hot. The choice is yours!

Q: What Type Of Oats Is Best For the Recipe?

A: Rolled oats are your best option when it comes to choosing oats.

Quick oats are too processed thereby creating more slime, while steel-cut oats are not processed enough.

However, always ensure you buy certified organic, gluten-free oats.

How to Avoid Being Slimy 

The most complaint of homemade oat milk is that it’s slimy. Below are few tips on how to avoid that:

  • Use ice-cold water: since heat can make the oats more starchy and gummy, use ice-cold water or swap a cup of water for ice cubes when blending.
  • Don’t over-blend: if you blend the ingredients for too long they will warm up and become slimy
  • Strain well: strain using a high-quality nut milk bag with a tight weave.
  • Don’t over squeeze: Don’t be rough, as you’re straining and squeezing in the nut milk bag, be gentle.

How to Use 

  1. Use as you would dairy milk, cashew milk, or any other type of milk of choice.
  2. I prefer to chill, and drink it with ice, or add it to my coffee.


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