Learn how to make oat milk at home! This homemade oat milk recipe is quick to make and turns out extra creamy every time. We’ll show you how to boost oat milk protein and add flavor with real food ingredients! Pour it over gluten free cereal, add it to baked goods, and more!
Part 10 of our Gluten Free Grains Month, this blog post is sponsored by our friends at Further Food and their Collagen Peptides! Thank you for supporting the brands that help me to create delicious gluten free recipes like this one for you! Full disclosure and privacy terms here.
Outrageously Delicious Oat Milk
Have you tried oat milk yet? These days, it seems to be all the rage! Do people still say that? Regardless, it’s super popular and has taken over everything from your local coffee shop, to the dairy aisle, ice cream, and more! Naturally, we had to check out what all the fuss was about, and all we can say now is that we totally get it! Not only is oat milk dairy free and gluten free, but It’s completely delicious and one of the creamiest dairy alternatives we’ve ever tasted! Whether you want to mix it into your favorite lattes, use it to bake donut, or simply pour it over a bowl of cereal, you definitely can’t go wrong!
However, when we went to pick up a carton (or 10) to add to our fridges, we couldn’t help but notice that many store-bought varieties are made with added sweeteners, thickening agents, and chemicals we don’t always love. So, we decided to take out the fluff and simplify the recipe, creating our homemade oat milk! We didn’t stop there, though. Oh no, we also boosted the protein content and provided lots of flavor options to fit all your needs! Whether you’re looking for a nut milk alternative, avoiding dairy, or just want to try something new, we’ve got you covered.
Keep reading to learn how to make oat milk with protein, storage options, ways to use it, and so much more!
What Exactly Is It?
If you’re confused by the name, you’re not the only one. If you’re wondering, no, oats don’t produce milk. The name is simply used to describe dairy free liquids that resemble traditional dairy milk and are used in many of the same ways.
That said, oat milk is a plant-based milk that is derived by soaking whole oats in water, blending them, and draining the liquid with a cheesecloth.
As a result, it has a mild nutty or earthy flavor and is gluten free, dairy free, and nut free, making it a great alternative for those with one or multiple food allergies or intolerances.
Nutritional Information of Gluten Free Oat Milk
If you’re looking at the nutritional label of oat milk varieties in the store, you’ll probably notice they vary quite a bit. That’s because there are endless ways to make this milk! However, when it comes to basic homemade oat milk without any additives, the nutrition is simple. It’s:
- Low calorie
- Gluten free
- Dairy free
- Nut free
- Low fat
- Low sugar
- But high in crucial nutrients like calcium and vitamin D!
What Types of Oats are Best to Use?
When it comes to making gluten free oat milk, certified gluten free old-fashioned rolled oats are best. Quick oats are too small and create a slimy texture, and steel cut oats have not been cut or processed enough to yield enough liquid. Read more about the differences between all the oat types here!
That said, always be sure to check that your oats were made in a facility that has been certified as being gluten free. Otherwise, you run the risk of cross-contamination with other gluten-containing ingredients!
Is Oat Milk Healthier than Dairy Milk?
It depends! For those who can tolerate dairy, regular milk is a great option full of vitamins, nutrients, and protein. However, for those who cannot tolerate the lactose or casein in milk, oat milk is likely the healthier option. Of course, health is individualized. So, it’s important to consult your doctor with any specific concerns.
How to Boost Oat Milk Protein + Nutrition
A common complaint we hear when it comes to plant-based milk alternatives is that they’re missing out on all the protein and nutrients found in regular milk. Luckily, there’s a super easy (and extra tasty) way to boost your oat milk protein and add even more nutrients, and the answer is collagen!
If you don’t already know, collagen is an important structural nutrient in our bodies that provides a wide variety of benefits. (Source) For, instance, adding collagen to your diet can:
- Help keep skin elastic
- Restore and repair cartilage in joints
- Improve digestion
- Reduce inflammation
- Plus it’s completely free from lactose or casein, gluten free, and nut free.
We like to mix in Further Food Unflavored Collagen Peptides, or get creative with different flavors like vanilla bean, or chocolate! More on those flavor options below!
Nutrition Tip – Did you know collagen also contains 18 amino acids which are crucial to building and maintaining muscle! Therefore, when combined, oat milk and collagen provide a great source of calcium, vitamin D, and protein to help promote muscle growth, recovery, and gut health in children and adults alike.
How to Make Oat Milk + Flavor Options
If you’ve ever made other plant-based milks like oat milk or even hemp milk, you’re probably used to trying to wring as much liquid out of the cloth or bag as possible. However, oat milk is different! If you do this, you’re almost guaranteed to get a slimy and grainy texture.
Basic Homemade Oat Milk
Instead, follow our method below for extra creamy and smooth homemade oat milk, and be sure to take a look at the recipe card for complete instructions.
- Blend the oats with water.
- Add sweetener (if using) and salt, and blend again.
- Pour the oat mixture over a mesh cloth in a colander. Do NOT squeeze the excess pulp! This will create a gummy texture.
How to Add Flavors & Protein
When it comes to oat milk, the variations are endless. Here are some of our favorite ways to give it a boost!
- Add Fruit. Once drained, add your milk to a blender, and blend it with your favorite fruit like bananas or strawberries for extra flavor! Then, strain the liquid once again to remove any seeds or flesh from the fruit and keep the smooth milk-like texture.
- Add Healthy Fat Sources. Blend in a few tablespoons of coconut butter or sunflower butter! Trust us, it adds a rich taste and makes your oat milk extra creamy!
- Use Fun Mix-Ins. Feel free to get creative with mixable ingredients like cocoa powder, maple syrup, or date paste.
- Add a Boost of Protein! As mentioned above, adding collagen to homemade oat milk can quickly boost protein and nutrients! Depending on your goals, there are lots of options to choose from, and the flavors are endless! Some of our favorite collagen additions include:
- Further Food Unflavored Collagen Peptides to ramp up the protein content and benefits of our oat milk without affecting the flavor.
- Further Food Vanilla Collagen Peptides to create an extra rich and creamy taste and texture. Plus, the addition of Organic Tremella Mushroom keeps skin hydrated & increases skin elasticity, naturally. Oat milk with anti-aging benefits, anyone? 🙂
- Further Food Chocolate Collagen Peptides infused with Reishi Mushroom for a decadent chocolate flavor that’s so good for you, too!
Vegan Protein Swap: Following a vegan diet but still looking to add a boost of quality protein? We got you! This Vegan Beauty Collagen Booster provides similar health benefits as grass-fed beef collagen but is made with pea protein and MCT oil for a completely plant-based alternative. Plus, it contains cocoa for a crazy delicious chocolate taste and texture!
How to Prevent a Slimy Texture
The biggest complaint we hear when people learn how to make oat milk at home is that it has a slimy texture. Luckily, after testing, retesting, and testing this recipe again, we’ve gathered a few tips to help you avoid this!
- Keep the Oats Cold. Heat can make the oats a little gummy (think cooked oatmeal) so be sure to use ice-cold water.
- Don’t Soak Your Oats. Don’t let the oats sit in the water. Just toss them together, and blend!
- Be Careful Not to Overblend. If you blend for too long, the friction will cause the ingredients to warm, leading to a slimy texture. For the best results, don’t blend longer than 30 seconds!
- Strain Twice. Be careful not to press too hard when straining the liquid. However, you might also want to strain your oat milk twice to remove any extra starch that may slip through.
How to Store
Once blended, oat milk should be placed in an airtight jar or container and kept in the fridge for up to 5 days.
Note: Due to the fact that no emulsifiers or added ingredients are used, your milk will separate as it sits in the fridge. This creates a thin layer of separation on top. It’s totally normal! Just give your milk a gentle shake before using.
Ways to Use Oat Milk
Gluten free oat milk can be used in many of the same ways you would use regular dairy milk or plant-based milk alternatives. For instance, it’s great in overnight oat recipes.
No, once heated, the proteins found in oat milk will coagulate and create a thick texture. Due to the lack of fat, it also doesn’t froth well.
No! As long as no dairy ingredients are added, oat milk is completely free from lactose!
Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!
We hope this answered all your questions about how to make oat milk with protein! If we missed anything, or you try this recipe, we would love it if you let us know in the comments below!