Making your own oat milk at home is a quick and easy way of making a delicious, creamy alternative to dairy milk. This recipe uses just three ingredients: oats, water, and vanilla, which makes it gluten free and vegan-friendly too! In 5 minutes, you’ll have a fresh batch of oat milk for your vegan masala chai, smoothie bowls and healthy sweet recipes.
As a dietitian, I have a real soft spot for oat milk. It’s hands down my favourite non-dairy milk out there, and its surge in popularity makes it a staple in many of your homes, too. It’s no surprise that you’ll find heaps of oat recipes on the blog!
Why making your own oat milk at home is the best choice!
- It’s cheaper than store-bought oat milk: Oats cost significantly less than other kinds of nut milks, making it an excellent choice for those on a budget.
- There’s zero added sugar: homemade oat milk gives you control over the ingredients, so you can make a version lower in sugar than what’s typically available in stores.
- It’s better for you: opting for glyphosate-free oats is a healthier choice.
- It’s more eco-friendly, performing exceptionally well on all sustainability measures.
After extensive experimentation and taste evaluations, I’m super excited to share the best method for how to make oat milk.
Here, you’ll discover my top tips for creating the creamiest oat milk.
You’ll notice that I intentionally haven’t used dates or maple syrup, as these sweeteners tend to vary the flavour profile significantly. By keeping it original and ultra-simple, you can enjoy this oat milk recipe in smoothies, your morning cereal or even as a key component in a golden milk latte. Yum!
Of course, you can add other flavourings and sweeteners to make it your own.
The health benefits of oats are numerous. Specifically, oat milk contains about half the calories of cow’s milk. It’s naturally lactose-free, making it an excellent choice for those who are lactose intolerant or vegan.
- It also contains heart-healthy fats, which are important in managing cholesterol levels naturally.
- Oats are rich in minerals such as magnesium, phosphorus, zinc and iron.
- They are a very good source of fibre, especially beta-glucan, which is beneficial for blood sugar control and type 2 diabetes management.
- Avenanthramides are a unique group of antioxidants found only in whole oats, which are believed to offer protection against heart disease.
Ready to get started? Let’s get into the recipe!
Oat milk ingredients
Here’s what you’ll need to make oat milk at home:
- Rolled oats. For gluten-free oat milk, selecting oats certified as gluten-free is important.
- Filtered water
- Pure vanilla extract
How to make oat milk (that isn’t grainy!)
Making your own oat milk is a breeze with this recipe! Here’s how it’s done:
Once the milk is strained, pour it into a clean, dry glass jar that’s air-tight – ready for storage.
I have tested the recipe using a fine-mesh strainer, and it doesn’t give as smooth a result.
My go-to blender – Vitamix
I use this Vitamix blender in my kitchen. I got it about 2 years ago, and it functions beautifully, making smoothies, frozen desserts and even soups ever so easy!
Food safe storage
Oat milk has a short shelf life, so storing it in the fridge for up to 5 days is best. You’ll know it’s time to discard any remaining milk when it develops an off smell or taste.
Diabetes diet advice
Is oat milk good for diabetes?
Oat milk can be included as part of a diabetes diet. While the glycemic index of oat milk is high, the glycemic load is low, which means it won’t cause a significant spike in blood sugar levels for people with diabetes. The difference between the two is that the GI only measures how a food affects your blood sugar level after eating it, whereas the GL also takes into account portion size. Remember, it’s always a good idea to be mindful of your portions to help keep blood sugars in check.
Rolled oats are the best choice for this recipe. I wouldn’t recommend using quick oats, steel-cut oats, or other grains like barley. That’s because other oats and grains have a different texture and won’t give you a smooth, creamy consistency.
How healthy is oat milk?
Oat milk is a great option if you’re looking for a healthy and heart-friendly alternative to cow’s milk. It’s packed with healthy fats, minerals, and dietary fibre, which can help regulate cholesterol levels. Additionally, oats contain antioxidants and anti-inflammatory benefits – all of which help prevent cardiovascular disease and support heart health.
Whether you decide to replace dairy milk with oat milk is a personal choice. I would encourage you to consider your dietary needs and preferences before making the switch.
Is slimy oat milk bad?
If your oat milk is slimy, it’s probably because you’ve over-blended it. This can happen if you blend for too long or don’t strain the mixture well enough. To fix this, try straining through a cheesecloth twice, which should help to remove any excess sediment from the milk and give you a smoother consistency.
If you’ve left your oat milk out of the fridge for too long and it turns slimy and releases a sour smell, it’s likely gone bad, and you should discard the milk.
I hope this quick and easy recipe will help you make delicious and nutritious vegan oat milk — perfect for all your favourite recipes. Let me know what you think, leave a comment and rate the recipe. Don’t forget to share your creation on Instagram, and tag @DesiliciousRD. Cheers to blissful blending!
- 1 High powered blender
- Add water, vanilla extract, and oats to a high-speed blender. Blend the mixture on high speed (speed 8, if you're using Vitamix) for 25 seconds. Be careful not to over-blend, or else the taste will become grainy.
- To achieve a smooth milk consistency, strain the mixture using a double-lined cheesecloth or nut milk bag. Refrain from squeezing as it will result in a grainy texture. The leftover pulp can either be discarded or utilized for another recipe. Wash the cheesecloth thoroughly.
- Transfer the mixture back into the cheesecloth and strain it again.
- Transfer the milk into an airtight glass jar that is clean and dry, and store in the refrigerator.
Food safe storage
- Oat milk has a short shelf life, so storing it in the fridge for up to 5 days is best. You’ll know it’s time to discard any remaining milk when it develops an off smell or taste.
- Rolled oats are the best pick for this recipe. I wouldn’t recommend using quick oats, steel-cut oats or other types of grains like barley. That’s because other types of oats and grains have a different texture and won’t give you that smooth, creamy consistency.
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.