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Make Your Own Non-Dairy Milk Drink – like almond or oat

If you are vegan or lactose intolerant, almond and other non-dairy milk drinks are options. Although neither vegan nor lactose intolerant, almond milk was my go-to milk many years ago. I drank it when I was more concerned with calories over taste.

Truth be told, I did not like the flavor so switched to vanilla flavored which of course added calories and sugar. Then something happened. I started paying attention to the protein in my diet—especially how much I consumed in the morning and it was low, too low.

Almond milk is too low in protein for me

At one gram of protein per eight ounces, almond milk did not help. If you drink non-dairy milk thinking you’re getting a good dose of protein, think again. Look at your label—if you need the protein look for a protein-fortified option. I encourage at least 20 grams (better yet 25 – 30 grams of protein) per meal, especially the morning. I was lucky to get ten grams of protein before noon, until I went back to nutrient-rich dairy milk at 8 grams of protein per cup.

Almond milk ingredients vs dairy milk

Dairy milk (nonfat/skim) ingredients

Also look at the ingredients. If eating/drinking minimally processed/manufactured foods is important consider that most commercial non-dairy milks are anything but (minimally processed). But there is an option…

Make your own non-dairy milk!

Make your own! One of my past Texas Woman’s University dietetic interns is vegan and makes her own almond milk. It is not difficult. Check out Melissa Poindexter’s video and consider the option. Her ‘golden milk’ variation with added turmeric, cinnamon, ground ginger, and sweetener looks good!

You soak almonds a few days, blend, then strain—check it out!

There are other non-dairy milks you might consider. After seeing a recipe in the Dallas Morning News I thought I’d give homemade oat milk a shot. Here are my taste-test results and how I made it. Did I like it? Let’s say I’m sticking with my beloved dairy 😉

It is simple enough. Soak 1 cup oats, blend with 3 cups water, then strain.



Thank you to my past TWU intern Melissa Poindexter for assisting me with this content!

P.S. I have no affiliation with the milk/dairy industry. I love milk and it’s one of my go-to sources of protein along with Greek yogurt and cottage cheese. My goal is to provide relevant and unbiased health and nutrition information so you make educated decisions.

One last thing! How does your milk drink stack up? Dairy milk vs non-dairy milk



Oops, THIS is the last thing… My cashew milk review

Jennifer “Neily” Neily, MS, RDN, LD, FAND
Neily on Nutrition
Registered Dietitian Nutritionist
Wellcoach® Certified Health Coach
Fellow of the Academy of Nutrition and Dietetics

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4 Responses to Make Your Own Non-Dairy Milk Drink – like almond or oat

  • Hi Neily! I am glad you liked cashew milk! I am a big fan and make my own since I have not found a brand without added sugars or other ingredients. It is so delicious and creamy! I use cashew milk in my coffee as an alternative to creamers. I also use it in smoothies. Making your own milk does not last nearly as long as store bought options so I make small batches and make sure to consume it within a day or two. Almond milk is another non-dairy milk that I regularly use. Since you pointed out that it doesn’t have much protein, I’ll be sure to get my protein from elsewhere when consuming cashew or almond milk.

    • I like the idea of you making plant-based drinks yourself…definitely will cut back/eliminate added ingredients. Check out the video my intern did – she added a protein powder to one of her almond milk variations. Thanks for the comment! -Neily

  • Hello Neily! I never once thought of making my own milk. I was recently drinking almond milk this week and was surprised about how much added sugar was in it. I was going to go grocery shopping to find a different brand that would have less sugar. I will attempt to make my own some time this month! Thank you for spreading the knowledge.

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