How to make oat milk

Want to learn how to make oat milk? Check out this article for details of the health benefits of oat milk, as well as easy-to-follow recipe for homemade oat milk.

Ingredients

1 cup oats (100 g)
3 to 4 cups water (750 ml to 1l)
1 tsp vanilla extract (optional)
1 to 2 tbsp maple syrup or 1 to 2 Medjool dates (optional)
A pinch of salt (optional)

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Nutritional information

Per	Serving (250ml)
Energy (kcal)	169 kcal
Fat	0.8g
Carbohydrates	41.7g
of which sugars	31.1g
Fibre	4.2g
Protein	2.5g
Salt	0.01g

Method

Step 1

Pour out your oats into a container/bowl and then soak them (you can leave them overnight if you want to).

Step 2

The next day, drain the water from the oats and rinse them through.

Step 3

Get rid of the water they’ve been soaking in.

Step 4

Add the oats, 3 to 4 cups of clean water (750 ml to 1l) and all maple syrup or dates and salt to a blender and blend the mixture until it’s smooth. Add more or less water depending on how thick you want the consistency of your oat milk to be.

Some tips for using your DIY oat milk

Blending the oats:

Don’t over blend your mixture because this can potentially make your oats turn slimy. Blending them for one minute is usually a sufficient amount of time.

Heating oat milk:

Don’t heat your milk, it can make it really thick. You can still add it to hot drinks though.

Gluten-free oat milk:

If you want your oat milk to be gluten-free, then you need to use gluten-free oats to make it.⁸

FAQs about oat mlik

What does oat milk taste like?

Does it taste like oats? Milk? Or both? If you’re reading this article and haven’t tried oat milk yet, the general consensus is that it tastes like cow’s milk, but with an oat finish.

It’s also said to be a teeny bit thicker and naturally sweeter than other non-dairy milks too.¹

However, the best way to find out what it tastes like, is to whip up the DIY recipe below and sample it for yourself…

Is oat milk good for you?

Well, it essentially contains oats and water, as well as a few other extras, so surely that’s a good thing?

Oat milk benefits

Suitable for most diets – it’s vegan-friendly and lactose, soy and nut-free due to the fact it’s made from oats and water²
Packed full of nutrients – and by that we mean packed! Vitamin D, protein, fibre, calcium, Vitamin A, riboflavin, Vitamin B12, potassium and iron, it’s all in there³
Great for bone health – because it’s often fortified with calcium and Vitamin D, which are good for maintaining healthy bones⁴
It’s also good for the gut - eating foods that contain beta-glucan has also been linked to gut health⁵

Oat milk and calories

Been wondering about oat milk calories?

Well, one 240ml cup of unsweetened, fortified oat milk contains around 120 calories. And when you compare this to other types of milk (e.g. soy, almond or dairy), oat milk does tend to contain more calories, carbs and fibre.

While, on the other hand, it contains less protein than soy and dairy milk.⁶