Not a Fan of Dairy? Try These 15 Milk Alternatives Instead

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The days of just choosing between whole, skim, or 2% cow’s milk are long gone. Today, the shelves are packed with a growing variety of milk alternatives, each offering its own texture, flavor, and health benefits. Whether you’re vegan, lactose intolerant, or simply exploring different options, these alternatives provide something for everyone. From creamy oat milk to protein-rich pea milk, there’s a plant-based option suited for every taste and dietary need. Here are 12 milk alternatives you should definitely consider trying.

Oat milk

oatmeal in a bowl
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Oat milk is a popular plant-based milk alternative known for being rich in protein, vitamins, minerals, and dietary fiber. It’s particularly beneficial for heart health as it may help lower cholesterol and blood sugar levels. With its creamy texture, oat milk is perfect for smoothies, baked goods, or simply adding to your morning coffee. Once opened, store it in the refrigerator for up to 7 days, and unopened cartons can last for up to a year.

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Coconut Milk

coconut milk
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Coconut milk is common in Southeast Asian cooking and can be used in curries, smoothies, and desserts. It’s naturally lactose-free and rich in medium-chain triglycerides (MCTs), which may help reduce inflammation and boost energy. You can even whip canned coconut milk into a delicious vegan whipped cream. Once opened, refrigerate it and use it within a week.

Almond Milk

Sweetned almond
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Almond milk is a powerful antioxidant, low in calories, and high in protein-based protein. Naturally rich in vitamin E, it is a popular choice for coffees, smoothies, and vegan cooking. Once opened, store it in your refrigerator for up to a week.

Soy Milk

soy milk
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Soy milk is a go-to choice for those who are lactose intolerant or looking for a high-protein alternative. It contains all essential amino acids, making it a complete protein source. Use it in cooking, smoothies, or coffee. Once opened, soy milk should be refrigerated and consumed within 7 days.

Rice Milk

rice cooker
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Rice milk is a hypoallergenic choice that’s low in fat, making it suitable for people with nut, soy, or gluten allergies. Its mild flavor works well in any recipe that calls for dairy milk. Like most plant-based alternatives, it should be stored in the fridge after opening and consumed within a week.

Cashew Milk

cashew milk
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Cashew milk offers a rich, creamy texture thanks to its healthy fat content. It’s ideal for making sauces, adding to coffee, or using in gourmet desserts. Store-bought cashew milk is often fortified with vitamins and minerals, providing an extra health boost. Refrigerate after opening and use within 7 days.

Flaxseed Milk 

flax milk and flaxseeds
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Flaxseed milk is a great low-calorie option, with about 25 calories per cup, and is perfect for those with nut or soy allergies. It’s rich in omega-3 fatty acids and offers benefits for bone, heart, and immune health. Keep it refrigerated after opening and use it within a week. Unopened cartons can last for up to a year.

Hemp Milk

hemp milk
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Hemp milk is packed with omega-3 and omega-6 fatty acids, making it a nutritional powerhouse. It can be used in any recipe that calls for milk, offering a nutty flavor and creamy consistency. Store it in the refrigerator for up to a week after opening, and unopened, ultra-pasteurized versions can last up to a year.

Macadamia Milk

Macadamia Nuts
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Macadamia milk is known for its rich, buttery taste and creamy texture. It’s high in monounsaturated fats, which are good for heart health. This milk is a fantastic choice for making lattes, desserts, or adding to baked goods. Store it in the fridge after opening, where it will last up to 7 days.

Sesame milk 

sesame milk
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Sesame milk is gaining popularity as a sustainable, nutrient-rich alternative. It’s packed with calcium, iron, and magnesium, and its nutty flavor makes it perfect for smoothies or coffee. Like other plant-based milks, sesame milk should be refrigerated after opening and used within a week​.

Pea Milk

chickpea nut milk
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Pea milk is a high-protein alternative that’s also hypoallergenic, making it a great option for those with nut, gluten, or soy sensitivities. It’s often fortified with calcium and vitamin D, making it a good substitute for cow’s milk in terms of nutrition. Keep it refrigerated after opening and consume within 7 days.

Quinoa Milk

quinoa milk
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Quinoa milk is a high-protein option, rich in iron and essential fatty acids. It has a slightly nutty flavor and is ideal for those following a plant-based or gluten-free diet. It’s also a great source of dietary fiber, supporting digestion and offering a low glycemic index, which is beneficial for people with diabetes. Refrigerate after opening and use within 7 days.

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