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Healthy Vegan Milk

by Simple Mans Life

For those of you who are looking for a vegan alternative to cow’s milk, then oat milk is a great option to choose. Oat milk is rich in nutrients and can be very beneficial to the body. The best way to reap the most benefits from oat milk, is by making it at home as it is devoid of any preservatives.

In this article, I’ve noted down my simple recipe to making healthy vegan oat milk at home.

Why will you like this Healthy Vegan Milk recipe?

It requires just one main ingredient:

For this oat milk recipe, all you need is one main ingredient – rolled oats. Apart from the rolled oats, you will need some salt and a sweetener (but these ingredients are optional).

It is easy to make:

Making oat milk is very easy as you just need a few ingredients and it has a 5 day shelf-life, without any preservatives.

It is healthy:

Oat milk is rich in fibre, nutrients, minerals and vitamins and is a good substitute for cow’s milk.

It is vegan:

For those looking out for a vegan milk recipe, that is easy to make at home and of course, super healthy as well, then this one’s perfect for you.

Main Ingredient in this Recipe

This oat milk recipe requires just one main ingredient and that is rolled oats. Oat milk is one of the healthiest vegan milk options you can choose and this is because it has a very well balanced nutrient composition. It is rich in minerals, vitamins, fibre and ha all the nutrients the body requires.

It is also rich in amino acids and protein, in addition to antioxidants, which are good to protect the body and build bodily immunity. Oats are rich in carbohydrates and can help improve nergy levels of the body.

Healthy Vegan Milk Recipe


1 cup rolled oats

A pinch of salt (optional)

1 tbsp maple syrup (optional)

4 cups water

1 cup ice cubes


1. Into a blender, add in the rolled oats, along with a pinch of salt, maple syrup, water and ice.

2. Blend for 30 to 40 seconds on high speed.

3. Into a large bowl, place a cheesecloth and pour the oat milk.

4. Pull up the sides of the cheesecloth and twist the top, to strain the oat milk properly. Squeeze the cheesecloth, until all the oat milk has been drained out.

5. Pour into an airtight bottle (preferably a glass bottle) and store in the refrigerator.

Alternative Ingredient Substitutes

Steel cut oats or quick/instant oats:

The best oats to use for oat milk, is rolled oats and that’s why I have chosen rolled oats for this recipe. While you can also use steel cut oats or quick/instant oats, they aren’t recommended.

This is because steel cut oats are not processed and will not give your oat milk the creaminess you are looking for. On the other hand, quick/instant oats are very finely processed and broken down and will give your milk a slimy texture. Nevertheless, they can be used if you wish to.


In this recipe, I have used maple syrup as a sweetener of my choice. You could also use honey, date syrup, agave nectar, jaggery syrup or powder, cane sugar or white sugar as sweetener substitutes as per your taste requirements.


  • For storage: Homemade oat milk can be stored for up to five days in an airtight bottle (glass bottle preferably), in the refrigerator.

  • For oat milk gone watery/ has separated: Oat milk once refrigerated could go watery or may separate. If it is before 5 days, it still can be used. All you need is to give it a quick blend before usage.

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