Celebrate World Plant Milk Day: 14 Dairy Alternatives
August 22nd is World Plant Milk Day—a day to celebrate all things creamy, delicious, and dairy-free! If you’ve ever stood in the grocery aisle, captivated by the sheer abundance of plant-based milks, you’re in good company. With so many options, from the tried-and-true classics to the latest innovations, it’s easy to feel a bit overwhelmed. But fear not! We’re here to take you on a flavorful journey through 14 of the best plant-based milks, from the beloved staples to the exciting newcomers shaking up the scene.
Let’s uncover what makes each one special, why they’re worth trying, and what you should watch out for along the way!
Almond Milk
Almond milk is a timeless favorite and a staple in many households. Its light, slightly nutty flavor makes it a versatile choice, perfect for everything from your morning coffee to baking those delicious treats.
Almond milk is a low-calorie option, rich in vitamin E, which plays a vital role in supporting skin health and protecting cells from oxidative stress. Despite these benefits, almond milk falls short in protein content compared to other plant-based milk, which means it might not keep you as satisfied throughout the day.
What to Watch For: While almond milk is a great low-calorie option, its lower protein content may not be ideal if you're looking for a more filling choice. Additionally, consider the environmental impact of almond farming, which requires significant water resources.
Soy Milk
Soy milk is one of the original plant-based milks, and it’s still going strong. It has a creamy texture and a mild taste that’s perfect for lattes, smoothies, or cereal.
Soy milk is a protein powerhouse, offering a comparable amount to cow’s milk. It's also rich in essential fatty acids, making it a great option for those looking to up their protein intake.
What to Watch For: Some people are concerned about the phytoestrogens in soy, though moderate consumption is generally considered safe.
Oat Milk
Oat milk has surged in popularity recently, and it’s easy to see why. It’s creamy, naturally sweet, and froths up beautifully for coffee.
Oat milk is higher in fiber, particularly beta-glucan, which supports heart health. It’s also relatively low in fat.
What to Watch For: One thing to watch out for is added sugars, so check the label if you’re watching your sugar intake.
Coconut Milk
Coconut milk brings a taste of the tropics to your cup. It’s rich and creamy and has a distinct coconut flavor that pairs well with curries, smoothies, and desserts.
Coconut milk is high in medium-chain triglycerides (MCTs), which can be a quick source of energy.
What to Watch For: Coconut milk is higher in saturated fat, so moderation is key.
Rice Milk
Rice milk is a fantastic choice for anyone dealing with multiple allergies, as it’s naturally free from nuts, soy, and gluten. Its light, mildly sweet flavor makes it an excellent base for cereals, smoothies, and even light baking.
Rice milk is also easy on digestion, making it a gentle option for those with sensitive stomachs. It’s often fortified with essential vitamins and minerals, such as calcium and vitamin D, which help support bone health.
What to Watch For: Rice milk is lower in fat and protein compared to other plant-based milk, meaning it may not keep you feeling full for as long. Additionally, rice milk tends to be higher in carbohydrates, which might not align with everyone's dietary needs, especially if you're managing your carb intake.
Cashew Milk
Cashew milk is luxuriously creamy with a mild, buttery flavor that adds a touch of richness to everything from soups and sauces to your morning coffee. Its thicker consistency makes it an excellent substitute in recipes that call for cream, offering a decadent texture without the dairy.
Cashew milk is also a good source of healthy fats and magnesium, contributing to heart health and overall well-being. However, it’s lower in protein compared to some other plant-based milks.
What to Watch For: While cashew milk is rich and satisfying, it’s relatively low in fiber and protein, which means it might not keep you as full as other options. If you’re looking for something more filling, you may want to pair it with other protein-rich foods.
Hemp Milk
Hemp milk might not be as mainstream, but it’s a nutritional powerhouse. It has a slightly nutty and earthy flavor, which some people love in smoothies and coffee.
Hemp milk is rich in omega-3 and omega-6 fatty acids, which are great for heart and brain health. It’s also a good source of protein and essential minerals like magnesium and calcium. Plus, it’s naturally free from common allergens.
What to Watch For: Hemp milk can have a stronger, more earthy flavor that might not appeal to everyone, especially if you prefer milder-tasting plant-based milk.
Pea Milk
Pea milk is one of the newer kids on the block, and it’s making waves for good reason. It’s creamy, with a taste that’s similar to cow’s milk, and it’s packed with protein—more than almond or rice milk.
Pea milk is rich in iron and calcium, making it a nutritious option for those looking to boost their intake of these nutrients. Plus, it’s environmentally friendly, as peas are a low-impact crop.
What to Watch For: Pea milk can sometimes have a slightly savory or earthy aftertaste, which might not appeal to those used to sweeter or more neutral-flavored milk.
Macadamia Milk
Macadamia milk is the luxurious choice among plant-based milk. It’s creamy, with a slightly sweet and nutty flavor that feels like a treat in your coffee or cereal.
Macadamia milk is high in monounsaturated fats, which are great for heart health. It’s also rich in antioxidants, but like other nut milks, it’s lower in protein.
What to Watch For: Macadamia milk tends to be more expensive than other plant-based milk, which might make it less accessible for everyday use.
Hazelnut Milk
Hazelnut milk offers a rich, distinct flavor that’s perfect for adding a gourmet touch to your coffee or hot chocolate. Its naturally sweet and nutty profile also makes it a delicious addition to baked goods, enhancing the flavor of everything from muffins to cakes.
Hazelnuts are brimming with antioxidants, particularly vitamin E, which supports healthy skin and protects your cells from damage. They’re also a great source of healthy fats, which contribute to heart health and overall well-being.
What to Watch For: Hazelnut milk tends to be higher in calories compared to other plant-based milks, so it may not be the best option if you’re watching your calorie intake. Additionally, its bold flavor might not blend seamlessly into every recipe, so consider the taste profile before using it in more neutral dishes.
Flax Milk
Flax milk is another lesser-known but nutritionally dense option. It boasts a mild, slightly nutty flavor and a light, smooth texture that pairs well with a variety of dishes, from smoothies to cereals.
One of flax milk's standout benefits is its high content of omega-3 fatty acids, which play a crucial role in supporting heart and brain health. Plus, it’s naturally low in calories, making it a great choice for those mindful of their caloric intake.
What to Watch For: Flax milk is lower in protein, so it may not be as satisfying or suitable for those who need a higher protein intake. If you’re relying on your milk choice to keep you full or support muscle growth, you might want to complement it with other protein-rich foods.
Walnut Milk
Walnut milk is rich and slightly earthy, offering a deep, nutty flavor that pairs well with warm beverages or oatmeal.
Walnuts are known for their high omega-3 content, making this milk a great choice for supporting brain health. Walnut milk also contains antioxidants that help protect your cells from damage. It’s a bit more robust in flavor, so it’s perfect if you’re looking for something different.
What to Watch For: Walnut milk can be more expensive and less readily available than other plant-based milk. Its strong, earthy flavor may not be as versatile for all recipes.
Pistachio Milk
Pistachio milk is one of the newer additions to the plant-based milk scene. It has a unique, subtly sweet flavor with a hint of nuttiness.
Pistachios are packed with antioxidants, fiber, and healthy fats, making pistachio milk a nutritious and tasty option. It’s also a good source of potassium, which supports heart health.
What to Watch For: Pistachio milk is often more expensive and can be harder to find than other plant-based milk. Its distinct flavor may not blend well with all dishes or be to everyone’s taste.
Sesame Milk
Sesame milk is an emerging, nutrient-packed option that’s quickly gaining popularity among plant-based milk enthusiasts. Its mild, nutty flavor lends itself well to a wide range of recipes, from creamy smoothies to decadent baked goods, making it a versatile addition to your pantry.
One of the standout benefits of sesame milk is its impressive calcium content, which makes it an excellent choice for supporting strong bones. Additionally, sesame seeds are rich in iron and magnesium, essential minerals that contribute to overall health and vitality.
What to Watch For: Sesame milk can sometimes have a slightly bitter aftertaste, which might not be to everyone’s liking. Additionally, its lower protein content means it may not be as filling as other plant-based options, so you may need to pair it with other protein sources to stay satisfied.
Wrapping It Up
And there you have it—14 plant-based milks to explore this World Plant Milk Day! Whether you’re new to the dairy-free world or a seasoned plant milk lover, there’s always something new to discover. Each milk offers a unique flavor and nutritional profile, so why not try a few different ones and find your favorites?
Looking to give your plant-based milk a supercharged boost? Stir in a scoop or a stick pack of just better.® Prebiotic Fiber for an instant healthy upgrade!
Which plant-based milk will you be pouring into your glass? Happy World Plant Milk Day!
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