Best Plant Milk Substitutes for Cow's Milk You Need to Try

If you’re thinking about cutting down on cow’s milk or switching to a plant-based alternative, you’re not alone. More people are exploring plant milk substitutes for health, environmental, or ethical reasons. The good news is that the variety of plant milks available today means you can find one that suits your taste, cooking needs, and nutritional goals. This guide will walk you through some of the best options you can try, helping you make an informed choice.

Almond milk in a clear glass on rustic wood

Almond Milk: Light and Nutty

Almond milk is one of the most popular plant milk substitutes. It has a mild, slightly nutty flavor and a light texture that works well in smoothies, coffee, and cereal. Almond milk is low in calories compared to cow’s milk, making it a good choice if you want to reduce calorie intake.

• Nutrition: Typically low in protein but often fortified with calcium and vitamins D and E

• Best uses: Smoothies, coffee, baking, and drinking straight

• Considerations: If you have nut allergies, almond milk is not suitable

  
  

Almond milk is widely available and comes in sweetened and unsweetened versions. Choose unsweetened if you want to avoid added sugars.

Oat Milk: Creamy and Mild

Oat milk has gained popularity for its creamy texture and naturally sweet taste. It’s made by blending oats with water and straining the mixture. Oat milk is thicker than almond milk, making it a great choice for coffee drinks like lattes.

• Nutrition: Contains more carbohydrates and fiber than many other plant milks. It also provides some protein.

• Best uses: Coffee, cereal, baking, and cooking.

• Considerations: Check for added sugars in flavored versions.

  
  

Oat milk is often praised for its environmental benefits, as oats require less water to grow than almonds. It’s a solid choice if you want a creamy texture without dairy.

Oat milk being poured into a bowl of oatmeal

Soy Milk: High Protein and Versatile

Soy milk is one of the oldest and most established plant milk substitutes. It has a creamy texture and a slightly bean-like flavor that many people find neutral enough to use in various recipes.

• Nutrition: High in protein, comparable to cow’s milk, and often fortified with calcium and vitamins

• Best uses: Cooking, baking, coffee, and drinking

• Considerations: Some people avoid soy due to allergies or concerns about phytoestrogens, though research shows consumption is safe

  
  

Soy milk is a great all-rounder if you want a plant milk that closely matches cow’s milk in protein content.

Coconut Milk: Rich and Tropical

Coconut milk has a distinct tropical flavor and a rich, creamy texture. It’s made from the grated meat of mature coconuts mixed with water. This milk is higher in fat than many other plant milks, which gives it a luxurious mouthfeel.

• Nutrition: Higher in saturated fat but low in protein

• Best uses: Curries, smoothies, desserts, and coffee

• Considerations: Its strong flavor may not suit all recipes

  
  

Coconut milk works well if you want to add richness and a tropical twist to your dishes.

Bowl of creamy coconut milk with wooden spoon on white surface

Other Plant Milk Options to Explore

Beyond the popular choices, several other plant milks offer unique flavors and benefits:

• Rice Milk: Sweet and thin, good for those with nut or soy allergies but low in protein

• Hemp/Flax Milk: Nutty flavor, contains omega-3 fatty acids and protein

• Pea Milk: Creamy texture, high in protein (same as cow's milk), and often fortified

• Cashew/Pistachio/Walnut/Pecan/Macadamia Milk: Creamy and mild, great for coffee, smoothies, and desserts

  
  

Each plant milk has its own taste and nutritional profile, so trying different ones can help you find your favorite.

Tips for Choosing the Right Plant Milk

When selecting a plant milk substitute, consider these factors:

• Nutritional needs: Look for protein content if that’s important to you

• Taste preferences: Some plant milks have stronger flavors

• Usage: Creamier milks work better in coffee and cooking

• Allergies: Avoid nuts or soy if you have allergies

• Added ingredients: Check for added sugars, preservatives, or thickeners

  
  

Trying small cartons or making your own plant milk at home can help you discover what fits your lifestyle best.

For recipes on making your own plant milk, check out my guide for creating plant milks.