8 Nutritious Plant Based Milk to Substitute for Dairy

8 Nutritious Plant Based Milk to Substitute for Dairy

The quest for the best dairy-free milk has never been more prominent in today's health-conscious landscape. As individuals increasingly seek out dairy alternatives, various plant-based milk kinds have taken centre stage. From almonds and oats to soy and coconut, the world of vegan milk offers diverse choices to cater to different tastes and dietary preferences

These plant based milk alternatives provide a creamy and satisfying texture and boast numerous health benefits, making them an excellent choice for those looking to embrace a dairy-free

In this exploration of the top dairy-free milk alternatives, we'll examine the unique characteristics of each vegan milk, helping you discover the perfect plant based milk to suit your needs and preferences.

Whether you're lactose intolerant, vegan, or simply looking to explore new culinary horizons, join us on a journey to uncover the best dairy-free milk alternatives that the world of plant-based nutrition offers.

Almond Milk:

If you've been exploring alternative milk, why not consider almond milk as your next dairy-free alternative?

Almond milk is known for its creamy texture and subtly sweet flavour and offers a delicious twist for those seeking a plant-based milk alternative. Almond milk comes in various forms, from unsweetened varieties to those with added flavours like vanilla or chocolate. The calorie content per cup can range from 30 to 100 calories, depending on the brand and formulation.

Almond milk is also naturally low in sugar and carbohydrates, making it suitable for those watching their sugar intake. Nutritionally, there are many benefits of almond milk. A cup typically offers around 1 gram of protein, making it lower in protein compared to cow's milk but still a valuable addition to a balanced diet. In addition, almond milk is supplemented with vital minerals and vitamins, including calcium and vitamin D, which are crucial for bone health.

Almond milk is simple and adaptable to include in your everyday routine. Use it as a milk alternative in your morning cereal, add it to smoothies for a creamy texture, or use it as a base for homemade lattes or hot chocolate. Almond milk is a pantry staple because of its mild flavour and silky smoothness.

Our cosy up Multi milk maker can also be used as an almond milk maker, giving you the satisfaction of making your own fresh, homemade almond milk at home.

Soy Milk:

Are you exploring the vast array of non-dairy milk options? Pay attention to soy milk, a versatile and nutritious alternative to traditional dairy. Renowned for its creamy texture and neutral taste, soy milk is a go-to choice for those seeking a plant-based beverage. Available in various formulations, including sweetened, unsweetened, and flavouring varieties, soy milk caters to diverse taste preferences.

Calorie content per cup ranges from approximately 80 to 130, depending on the brand and additives. Because soy milk is naturally low in cholesterol and saturated fat, it's a heart-healthy choice for anyone looking to optimise their lipid profile. Soy milk is a nutritional powerhouse. Because soy milk is naturally low in cholesterol and saturated fat, it's a heart-healthy choice for anyone looking to optimise their lipid profile.
Soy milk is a nutritional powerhouse. With about 7 grams of protein per cup, soy milk rivals cow's milk in protein content, making it an excellent choice for those looking to boost their protein intake.

Furthermore, soy milk is fortified with vitamins and minerals essential for bone health, such as calcium and vitamin D. It's easy and adaptable to include soy milk in your diet. Use it as a dairy substitute in cooking and baking, add it to coffee or tea, or enjoy it as a refreshing beverage. Soy milk is a tasty and nourishing supplement to any diet because of its rich texture and health advantages.

Oat Milk:

Oat milk is gaining traction as a top dairy alternative, especially for those with dairy or nut allergies or those seeking a lactose-free option. According to Moore, a cup of full-fat, unsweetened oat milk from Oatly contains 160 calories, 3g of protein, and 2g of fibre. The newer barista milk version offers similar nutritional value, potentially with less fat.

For individuals monitoring their fat or calorie intake, low-fat oat milk from Oatly is a wise choice. It provides just 90 calories per cup and the same protein and fibre content. Although oat milk contains slightly less protein than pea or soy milk, it outperforms coconut, cashew, and rice milk.
Apart from its nutritional profile, oats offer various health benefits. They naturally include minerals, including iron, which is necessary to avoid anaemia, and potassium, which helps to maintain healthy blood pressure levels. According to Melissa Mitri, RD, oats are also a good source of beta-glucan, a soluble fibre that promotes heart health and facilitates healthy digestion.

Labels on oat milk products may differ, so checking the package for specific nutritional information is crucial. Some varieties, such as Pacific Foods Organic Oat Original, contain more iron than others. Many oat milk products, including Oatly's unsweetened options, are fortified with calcium, vitamin A, B12, and vitamin D, providing additional nutrients.

However, not all brands may be as fortified, so it's essential to verify the label of your preferred brand.

Bonus: Oat milk, including those from Oatly and Elmhurst, is often gluten-free, catering to individuals managing a celiac disease or gluten sensitivity.

Oat milk's creamy texture and versatility make it suitable for various uses. Oat milk offers a rich mouthfeel without curdling or separating easily, whether added to warm beverages like coffee, tea, or smoothies. More recommends trying a home maple vanilla oat milk recipe for a delicious homemade option.

How to make oat milk?

Here's a simple step-by-step guide to help you create your homemade oat milk:


  • 1 cup rolled oats
  • Water
  • Optional: sweetener of your choice (e.g., maple syrup, dates, or honey)


  • Add 1 cup of rolled oats and water to the Cosy Up Multi Maker's blending container.
  • If you'd like, boost the flavour with your preferred sweetener. You can substitute any preferred sweetener, such as dates, honey, or maple syrup. Start with a tiny quantity and taste as needed.
  • Secure the lid tightly onto the blending container to prevent any spills.
  • Place the blending container onto the base of the Cosy Up Multi Maker and ensure it is properly aligned.
  • Turn on the Multi Maker and select the mode (e.g., "Quick Milk" for a faster process or other milk settings for hot milk). 
  • After the mixing is finished, carefully take the blending container out of the Multi Maker's base.
  • Place a nut milk bag or fine-mesh sieve over a sizable bowl or pitcher. Pour the blended oat mixture through the bag or sieve to strain out any remaining pulp or solids.
  • Gently squeeze the oat pulp in the bag or sieve to extract as much liquid as possible, leaving behind a smooth, creamy oat milk.
  • Pour the newly prepared oat milk into a sanitised glass bottle or another storage container. Refrigerate and consume within three to five days for optimal flavour and freshness.

Enjoy homemade oat milk in your favourite beverages, cereals, recipes, or simply as a refreshing dairy-free alternative!


With the Cosy Up Multi Maker, you can quickly whip up delicious oat milk right in the comfort of your kitchen, ensuring a fresh and wholesome beverage whenever you need it.

Coconut Milk:

Renowned for its rich texture and distinct flavour, coconut milk offers a unique twist to traditional dairy-free options. Available in various forms, including full-fat, light, and culinary coconut milk, this versatile beverage caters to a range of culinary needs and preferences.

Coconut milk's calorie content varies depending on the type and brand, with full-fat versions typically containing around 100 to 120 calories per cup. Although coconut milk has more saturated fat than other non-dairy alternatives, it's crucial to remember that most of the fat in coconut milk is made up of medium-chain triglycerides (MCTs), which are thought to have several health benefits.

Nutritionally, coconut milk provides essential nutrients, including manganese, copper, and selenium, along with small amounts of calcium and vitamin D. It's also naturally lactose-free and suitable for individuals with lactose intolerance or dairy allergies.
Incorporating coconut milk into your culinary repertoire is a breeze. Use it as a base for curries, soups, and sauces to add a rich and creamy texture to your dishes. Coconut milk also works wonderfully in desserts, smoothies, and baked goods, imparting a delightful tropical flavour to your favourite treats. With its creamy texture, distinct flavour, and nutritional benefits, coconut milk is a delicious and versatile addition to any dairy-free lifestyle.

Cashew Milk:

Are you exploring dairy alternatives to enrich your diet? Consider indulging in the velvety delight of cashew milk. Celebrated for its soft texture and mild, nutty flavour, cashew milk offers a luxurious twist to traditional dairy-free options.

Cashew milk is an excellent option whether you're lactose intolerant, vegan, or just looking for a tasty substitute. The calorie content per cup of cashew milk typically ranges from 25 to 50 calories, depending on whether it's sweetened or unsweetened. It's a heart-healthy choice for anyone watching their fat intake because it's naturally low in cholesterol and saturated fat.

Nutritionally, cashew milk boasts a wealth of benefits. It's a beautiful source of minerals like phosphorus and magnesium, as well as vitamins K and E. Cashew milk is also enhanced with calcium and vitamin D, which are vital for strong bones. Incorporating cashew milk into your diet is effortless.

Use it as a creamy base for smoothies, oatmeal, or cereal, or incorporate it into soups, sauces, and baked goods recipes. With its rich and velvety consistency, cashew milk adds depth and creaminess to any dish or beverage.

Cashew milk can be consumed independently or as a flexible ingredient as a tasty and wholesome substitute for dairy milk. Embrace the creamy goodness of cashew milk and elevate your dairy-free lifestyle with every sip.

Hemp Milk:

Hemp is making its mark in wellness, from CBD products to hemp seeds and hemp seed butter. Joining the ranks is hemp milk, typically crafted from hemp seeds and occasionally supplemented with ingredients like oats.

From a nutritional standpoint, a cup of hemp milk generally contains around 130 to 140 calories, 3 to 4 grams of protein, and up to 2 grams of fibre, as per data from Pacific Foods and Elmhurst, prominent producers of hemp milk. While specific nutrient content may vary, some varieties of hemp milk are fortified, offering a good dose of magnesium, iron, and vitamin D, along with being excellent sources of potassium and calcium.
Beyond its nutrient profile, hemp milk offers unique health benefits. Mitri highlights its rich content of arginine, an amino acid known for its potential to relax blood vessels and aid in reducing blood pressure, a fact supported by research. In the kitchen, hemp milk's naturally thick and creamy consistency and subtle nutty flavour make it a standout ingredient in savoury dishes like casseroles and slow-cooker meals.

Its creamy texture also resembles coffee-based beverages such as lattes and cappuccinos. Additionally, hemp milk adds a delightful touch to smoothies, enhancing their richness and flavour.

Hazelnut Milk:

If you still need to savour the goodness of hazelnut milk, you're in for a treat. According to Jacqueline Gomes, RDN, the delightful nutty flavour of hazelnut beverages is truly a culinary delight. Hazelnut milk provides numerous nutritional advantages.

According to Elmhurst and Pacific Foods data, a cup of unsweetened hazelnut milk typically has between 30 and 90 calories, 1 to 2 grams of protein, and up to 1 gram of fibre. Gomes emphasises that high-quality hazelnut milk boasts a higher concentration of hazelnuts, resulting in a richer flavour profile and slightly higher calorie and fat content.

However, these fats primarily consist of healthy monounsaturated fats. While hazelnut milks usually aren't fortified, they still offer trace amounts of essential nutrients like potassium, iron, and calcium. Incorporating hazelnut milk into your culinary creations opens up a world of possibilities.

Gomes suggests adding hazelnut milk to your favourite cupcake or pudding recipes for a creamy and indulgent twist. With its rich and creamy texture, hazelnut milk is an excellent substitute for whole dairy milk in desserts, smoothies, and coffee, elevating your culinary endeavours to new heights of flavour and satisfaction.

Flaxseed Milk:

If you've been exploring nut milk, why not venture into seed-based alternatives? Enter flaxseed milk, a nut-free option with a surprisingly nutty taste, perfect for those with allergies to nuts or dairy. Flaxseed milk comes in various formulations, some unsweetened and others containing added sugar.

Consequently, the calorie content per cup can range from 70 to 120. According to the USDA, each tablespoon of whole flaxseed provides 2 grams of protein and 3 grams of fibre, making it a notable source of the latter.

One famous brand, Good Karma, offers 8 grams of protein per serving, while Manitoba Flax's version provides nearly 4 grams of protein and 3 grams of fibre, earning it a commendable source status. Notably, flaxseed milk is often fortified with essential nutrients.

For instance, a cup of Good Karma flaxseed milk delivers 310 milligrams of calcium (an excellent source), 140 micrograms of vitamin A (a good source), 1.4 micrograms of vitamin B12 (an excellent source), and 2.3 micrograms of vitamin D (a good source). To enjoy flaxseed milk, blend it into a nutritious smoothie or add it to your daily cup of coffee for an extra boost of flavour and nutrients.


In conclusion, the diverse world of plant based milk offers a wealth of nutritious and delicious alternatives to traditional dairy. From the benefits of almond milk

Each option brings its unique flavour profile and nutritional benefits to the earthy richness of hemp milk. 

By exploring these nine plant-based milks, you're not just replacing dairy in your diet but embracing a world of culinary possibilities and nourishing your body with wholesome ingredients. Plant-based milk is available to fit your taste and dietary needs, whether you're lactose intolerant, vegan, or just trying to broaden your palate.

What's more, switching to plant-based milk isn't just good for your health—it's also better for the planet. With fewer environmental impacts than conventional dairy production, plant-based milk offers conscious consumers a more sustainable and eco-friendly choice. 

So, whether you're sipping on a frothy almond milk latte, indulging in a creamy cashew milk smoothie, or whipping up a batch of homemade oat milk pancakes, know that you're not just enjoying a delicious beverage—you're contributing to a healthier, more sustainable future for yourself and the planet. 

Discover the ultimate convenience of crafting your plant based milk right at home with the CosyUp Multi Milk Maker. Whether you crave the creamy richness of almond milk, our multi milk maker can be used as an almond milk maker, the smooth texture of soy milk, or the wholesome goodness of oat milk, CosyUp Multi Milk Maker has you covered. 

Say goodbye to store-bought options filled with additives and preservatives, and embrace the freshness of homemade alternatives. Elevate your milk routine with the simplicity and versatility of CosyUp—order your Multi Milk Maker today and start enjoying delicious, customised milk that suits your taste and lifestyle!

Cheers to the power of plant based milk and the endless possibilities it brings to our tables and lives!

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