Once a niche health food, plant-based milks are now a staple in grocery stores and kitchens everywhere. Whether you're vegan, lactose-intolerant or simply looking for a creamy dairy alternative, there's a non-dairy milk to suit your taste and nutritional needs.
Many people report feeling better after cutting out dairy. Pamela Ellgen, author of The Big Dairy-Free Cookbook (Rockridge), is one of them. As a child, she struggled with allergies and asthma. Later, she noticed that removing dairy from her diet improved her skin, sleep and seasonal allergies—and her kids experienced similar benefits.
But not all plant-based milks are created equal. When shopping, check labels for additives, sugars and certifications. Organic options are typically non-GMO, and unsweetened varieties help reduce sugar intake.
Here are six of the best dairy-free milks, each with its own flavor, texture and culinary uses.
1. Almond Milk
Made by blending almonds with water and straining the pulp, almond milk is a popular choice for smoothies, cereal and baking.
“I like the nuttiness of it,” says Alisa Fleming, author of Go Dairy Free (Fleming Marrs). “It’s fun to experiment with other nut milks, but I often come back to almond.”
Ellgen adds, “In baking, unless the recipe depends on dairy fat or flavor, almond milk works well as a substitute.”
Best for: Smoothies, granola, baking
Flavor: Nutty, light
Nutrition: Low in calories and fat
2. Cashew Milk
Creamy and rich, cashew milk has a subtle nutty flavor and a smooth texture. It’s low in protein and fat, but Ellgen uses a thicker version—cashew cream—as a coffee creamer or in dairy-free mac and cheese.
“It has a similar density to half and half,” she says.
Best for: Creamers, sauces, dairy-free mac & cheese
Flavor: Mild, creamy
Nutrition: Low in saturated fat and cholesterol
3. Coconut Milk
Traditionally used in Thai cuisine, coconut milk is now a versatile beverage for smoothies, soups and baking.
“I often use unsweetened coconut milk for recipe testing,” says Fleming. “It’s versatile and fits most dietary needs.”
Coconut milk is higher in fat, making it closer in texture to 2% dairy milk.
Best for: Curries, baking, smoothies
Flavor: Tropical, slightly sweet
Nutrition: Higher in fat, dairy-like texture
4. Oat Milk
Creamy and slightly sweet, oat milk is one of the most popular dairy alternatives. It works well in coffee, baking and cooking.
“Oat milk beverage is typically made from fragmented oats to keep it creamy,” Fleming notes, “so it isn’t as high in fiber as some might think.”
Best for: Coffee, baking, soups
Flavor: Mildly sweet, creamy
Nutrition: Contains fiber and protein, but check labels
5. Rice Milk
Made from boiled rice and water, rice milk is naturally sweet and light. While it’s not the most nutritious option, its mild flavor makes it a good substitute in desserts.
Best for: Desserts, light recipes
Flavor: Sweet, watery
Nutrition: Low in protein and fat
6. Soy Milk
One of the original plant-based milks, soy milk is rich in protein and has a neutral taste.
“It’s neither sweet nor bitter,” says Ellgen, who recommends sprouted soy products for better digestibility.
Best for: Coffee, cereal, cooking
Flavor: Neutral
Nutrition: 7g protein per cup (unsweetened)
Final Tips for Choosing the Best Plant-Based Milk
- Go organic to avoid GMOs
- Choose unsweetened to reduce sugar
- Check for additives like gums and stabilizers
- Experiment to find your favorite flavor and texture
Whether you're looking for a creamy coffee companion or a nutritious smoothie base, these plant-based milk alternatives offer delicious options for every lifestyle.
