As long as you shop for your own groceries, you’ve most likely noticed just how many kinds of milk substitutions there are any more. There used to be 4 types of milk to choose from, now there is that, with not just substitutions, but several brands and types of those substitutions as well. I’m a person who loves to have a lot of options, but some people may spend more time standing in the dairy section trying to figure things out. Is it that milk is all of a sudden unhealthy? What option is the best option? Why are there so many options to choose from?
I’m not the biggest historian when it comes to milk options and knowing which substitute was on store shelves first. I would think lactose, or Lactaid would probably have been around the longest because people who are lactose intolerant have been around for a while too. Soy and Almond Milk have been on the shelves, then it trended to Oat milk and Coconut Milk. I did more research on this and discovered there were even more milk substitutions than I realized. I will show you the list, and what all of these substitutes can be good for:
1. Almond Milk
Popular For: Smoothies, cereal, coffee, and baking
Nutrients & Benefits:
- Low in calories and fat
- Rich in vitamin E (antioxidant)
- May improve skin health
- Often fortified with calcium and vitamin D
Good For: People with lactose intolerance or those seeking a low-calorie, dairy-free option
Watch Out: Can be low in protein compared to dairy milk
2. Soy Milk
Popular For: Coffee, tea, baking, and creamy soups
Nutrients & Benefits:
- High in protein (similar to cow’s milk)
- Contains essential amino acids
- Often fortified with B vitamins, calcium, and vitamin D
Good For: Building muscle and supporting heart health
Watch Out: Some may have concerns about phytoestrogens; check for GMO-free options.
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3. Oat Milk
Popular For: Lattes, cereal, smoothies, and baking
Nutrients & Benefits:
- High in fiber (beta-glucans may lower cholesterol)
- Contains iron, calcium, and vitamin B12 (in fortified versions)
- Creamy texture suitable for frothing
Good For: Heart health, vegan-friendly diets, and those with nut allergies
Watch Out: Can be higher in carbs and calories
4. Coconut Milk (Carton or Canned)
Popular For: Curries, smoothies, desserts, and tropical recipes
Nutrients & Benefits:
- Medium-chain triglycerides (MCTs) for quick energy
- Contains some iron and manganese
Good For: Keto and paleo diets
Watch Out: High in saturated fats; canned versions are thicker
5. Cashew Milk
Popular For: Creamy soups, sauces, coffee, and smoothies
Nutrients & Benefits:
- Creamy texture with fewer calories than cow’s milk
- Rich in vitamins E and magnesium
Good For: People with nut allergies to almonds; creamy recipes
Watch Out: Lower in protein
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6. Rice Milk
Popular For: Smoothies, cereal, and allergy-friendly recipes
Nutrients & Benefits:
- Naturally sweet taste
- Low in fat and allergen-free
Good For: Those with severe allergies to nuts, soy, and dairy
Watch Out: Low in protein and high in carbs
7. Hemp Milk
Popular For: Smoothies and baking
Nutrients & Benefits:
- Rich in omega-3 and omega-6 fatty acids
- Contains protein, calcium, and iron
Good For: Anti-inflammatory benefits and vegan diets
Watch Out: Strong, nutty flavor
8. Pea Protein Milk (Ripple)
Popular For: Coffee, cereal, and smoothies
Nutrients & Benefits:
- High in protein
- Fortified with calcium, vitamin D, and omega-3s
Good For: Building muscle, vegan-friendly diets
Watch Out: Slightly earthy flavor
9. Macadamia Milk
Popular For: Creamy drinks, baking, and desserts
Nutrients & Benefits:
- High in healthy monounsaturated fats
- Low carb and low calorie
Good For: Keto diets and heart health
Watch Out: Lower in protein
10. Flaxseed Milk
Popular For: Smoothies and cereal
Nutrients & Benefits:
- Rich in omega-3 fatty acids
- Fortified with calcium and vitamin D
Good For: Anti-inflammatory benefits and heart health
Watch Out: Can have a thinner consistency
11. Quinoa Milk
Popular For: Smoothies and baking
Nutrients & Benefits:
- Complete protein (contains all essential amino acids)
- High in iron, magnesium, and fiber
Good For: High-protein vegan diets
Watch Out: Grainy texture
I found this very interesting. There was a total of 11 milk substitutions listed, and not even lactaid or Kefir/ Goats milk was mentioned. It was to my personal discovery that there is a such thing as Quinoa, Flaxseed, Hemp, Macadamia, and PEA protein milk! Goodness. A person usually pictures the use of milk for just drinking, using in cereals, and in smoothies. Of course, these are conventional and there is nothing wrong with it. I did a little more research and found a little more recipes. I don’t know if there are recipes for pea milk yet, but I found some when using the other basic milk substitutions. If you like to cook for fun or have the time to experiment with recipes, I hope you try and enjoy!
Recipes
1. Dairy-Free Creamy Alfredo Sauce
Ingredients:
- 1 cup almond milk
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 2 tablespoons nutritional yeast
- 2 tablespoons cornstarch or arrowroot powder
- Salt and black pepper to taste
- Optional: Pinch of nutmeg for warmth
Instructions:
- Heat olive oil in a saucepan over medium heat. Sauté garlic until fragrant.
- Whisk in almond milk and nutritional yeast.
- Slowly add cornstarch while stirring continuously until the sauce thickens.
- Season with salt, pepper, and nutmeg if desired.
- Serve over pasta or as a dipping sauce.
2. Coconut Milk Whipped Cream (Vegan & Dairy-Free)
Ingredients:
- 1 can (13.5 oz) full-fat coconut milk (chilled overnight)
- 2 tablespoons powdered sugar
- ½ teaspoon vanilla extract
Instructions:
- Scoop the solid cream from the top of the chilled coconut milk can (discard liquid or use in smoothies).
- Whip the coconut cream with an electric mixer until fluffy (about 2-3 minutes).
- Add powdered sugar and vanilla, then whip until fully combined.
- Serve over pies, cakes, or fruit.
3. Creamy Oat Milk Mushroom Soup
Ingredients:
- 1 ½ cups oat milk
- 2 cups sliced mushrooms (button or cremini)
- 1 onion, finely chopped
- 2 tablespoons olive oil
- 2 tablespoons flour
- 2 cloves garlic, minced
- ½ teaspoon thyme
- Salt and black pepper to taste
Instructions:
- Heat olive oil in a pot over medium heat. Add onions and sauté until translucent.
- Stir in garlic, mushrooms, and thyme; cook until mushrooms release moisture.
- Sprinkle flour over the mixture and stir well to coat.
- Slowly pour in oat milk, whisking to combine.
- Bring to a simmer and cook for 10-15 minutes until thickened.
- Season with salt and pepper. Serve hot with crusty bread.
4. Creamy Soy Milk Smoothie
Ingredients:
- 1 cup soy milk (unsweetened or vanilla)
- 1 banana (frozen for creaminess)
- ½ cup frozen berries (strawberries or blueberries work well)
- 1 tablespoon peanut butter or almond butter
- 1 teaspoon chia seeds (optional)
- Ice cubes (optional)
Instructions:
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Serve immediately and enjoy!
A Few Product Recommendations:
Misfits Market. Grocery Delivery service that specializes in produce, but also carries other food categories including dairy, pantry, meat and seafood, and more!
Not interested in trying something new, and sticking with something that feels more familiar? There are also a lot of great innovative grocery items you can find at Walmart and have delivered to your door as well with a Walmart + membership. Walmart also has a free 30-day trial if you haven’t already signed up. Visit this link: Walmart + Membership
Final Thoughts
As always, feel free to comment and share your thoughts. Do you know any other recipes you’d like to share? Do you already have one dairy alternative at your top list? Do you have any thoughts on the newest types of food innovations?
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