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Oat milk is my personal favorite when it comes to all the plant based milk alternatives out there. It’s mild in flavor and the creamy, smooth texture is the closest thing to real milk in my opinion. There was a period in my life when I had cut out dairy completely, and even now that I’ve incorporated it back into my diet, I still exclusively use oat milk and prefer the taste over anything else! Now, whether you consume dairy or not, knowing how to make your own plant based milk at home is a very valuable skill and has saved me countless trips to the grocery store. All you need is a few pantry staples for this oat milk recipe to be ready in a pinch, and in my experience, it makes a great replacement for milk in almost any recipe.
Below is an informational list of ingredients and step-by-step guide to making this non dairy milk, with a full recipe summary and measurements at the bottom of the page.
Let’s talk about the ingredients and their benefits:
- Oats: These fantastic whole grains are incredibly beneficial and for our health. Oats are among the most nutrient-dense foods available to us and have been found to lower cholesterol and decrease your risk of heart disease due to all the nutrients, fiber, and essential vitamins and minerals they provide us with. We are recommended to consume three servings of whole grains per day, so oats are an excellent source to meet your daily requirements!
- Maple syrup: You may be surprised to hear that maple syrup actually contains lots of antioxidants and other nutrients and is on of the best options when it comes to plant-based sweeteners. Just be sure to use it in moderation to avoid consuming too much sugar!
- Vanilla extract: Composed of a the compound vanillin, this extract may have anti-inflammatory, anticancer, antioxidative effects.
- Neutral oil: I typically use avocado oil, but any neutral oil will do! “Neutral” oil just means any oil that’s mild in flavor and won’t overpower the taste. While I do try to limit my oil intake, I do include a small amount because I think it’s a necessary ingredient to achieve the creaminess of this oat milk. There does seem to be a lot of controversy regarding the health benefits and of certain vegetable oils. Here’s my take: While some certainly contain healthier fats than others, too much oil is bad for our health, regardless of what type. Since oil is basically concentrated fat, it can be very easy to overconsume, which can lead to excess body fat and increased health issues. Nuts and seeds are the best way to achieve a healthy fat intake without consuming too many calories.
- Salt: Just a pinch to enhance the flavor! While it’s very easy to overconsume salt, it’s important to note that it is essential for our health and function and should be included in small amounts to our daily diet.
Pro tip: Did you know it’s super easy to make your own vanilla extract? Check out my post on how to make it from scratch: Homemade Vanilla Extract
Step 1:
Add your oats, cold water, vanilla, maple syrup, oil, and salt to a blender. Blend for 20 seconds to a maximum of 30 seconds.
Important Note: Over-blending will lead to a slimy consistency due to the extraction of excess starch from the oats. This can also be caused by soaking the oats beforehand or using warm water. Hence, why it’s important to use cold water.
Step 2:
Strain the liquid through a sieve to remove all the larger chunks of oats.
Step 3:
Strain once more through a cheesecloth to remove any remaining bits of oats for a smooth consistency.
Note: It’s recommended to allow the liquid time to drip through on it’s own, rather than squeezing it through the cheesecloth to help prevent the oat milk from becoming slimy. However, I’m usually too impatient and do end up squeezing it out and in my experience, I’ve found that it doesn’t effect the consistency too much. So, do with that information what you will!
Step 4:
Transfer your oat milk to a clean, airtight jar and store in the fridge for up to 5 days.
Note: The oat milk will separate after sitting, just shake well before serving.
As you can see, making your own oat milk at home couldn’t be easier! So next time you’re in need of milk or an alternative, save yourself the extra buck and trip to the store and give this recipe a try. If you have any feedback, please leave a comment down below and share with a friend if you enjoy it!
Useful Equipment:
Homemade Oat Milk
Ingredients
- 1 cup old fashioned oats
- 4 cups cold water
- 1 tbsp maple syrup
- 1 tsp vanilla extract
- 1 tsp neutral oil
- 1/4 tsp salt
Instructions
- Add all ingredients to a blender and blend for 20-30 seconds maximum. (See notes)
- Strain through a sieve to remove all the larger chunks of oats.
- For a smooth consistency, strain again through a cheesecloth to remove any remaining bits of oats.
- Store in the fridge for up to 5 days. The oat milk will separate after sitting, so shake well before serving.
