Never miss a recipe! Subscribe Here

  • About
  • Contact
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Cotter Crunch

Cotter Crunch

Delicious Healthy Gluten Free Recipes

  • All Recipes
    • By Diet
      • Dairy-Free
      • Egg-Free
      • Gluten-Free
      • Grain-Free
      • Low-Carb
      • Nightshade-Free
      • Nut-Free
      • Vegan
      • Vegetarian
      • Whole30
    • By Type
      • Breakfasts
      • Casseroles
      • Condiments
      • Desserts
      • Drinks
      • Main Dishes
      • Sides & Salads
      • Snacks & Appetizers
      • Stews & Soups
    • By Method
      • Air Fryer
      • Blender
      • Instant Pot
      • No-Bake
      • Oven
      • Slow Cooker
      • Stovetop
    • Quick Meals
    • With Video
  • Meal Plans
  • Shop
  • Start Here
    • Gluten-Free Eating
    • More Diet Guides
      • Autoimmune Protocol
      • Anti-Inflammatory
      • Vegan
      • Vegetarian
      • Whole30
  • Cookbooks
  • Search
Home › Resources › How-To
★★★★★6 Comments

How to Make Oat Milk with Protein

Avatar photo

by Lindsay Cotter Posted: May 28, 2022

Dairy-FreeEgg-FreeGluten-FreeNightshade-FreeNut-Free
Jump to Recipe

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! 

three glass jars of oat milk, the largest in the center labeled oat milk, the smaller jar on the left labeled chocolate, and the smaller. jar on the right labeled vanilla

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. 

glass jars of oat milk with the center jar labeled chocolate

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! 

overhead image of raw gluten free oats in a blender

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! 

jars of Further Food collagen peptides including chocolate collagen powder, vegan beauty collagen powder, and vanilla collagen powder

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!

overhead image of a woman's hand dumping a scoop of collagen powder into a blender full of homemade oat milk
glass jars of vanilla oat milk next to a tub of vanilla Further Food collagen powder
Pro Tip

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. 

overhead image of raw gluten free oats in a blender
water being poured into a blender to make oat milk
overhead image of homemade oat milk in a blender
  1. Blend the oats with water. 
  2. Add sweetener (if using) and salt, and blend again. 
  3. Pour the oat mixture over a mesh cloth in a colander. Do NOT squeeze the excess pulp! This will create a gummy texture. 
homemade oat milk being poured from a blender into a jar with a cheesecloth
straining pulp

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! 

  1. 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. 
  1. 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!
  2. Use Fun Mix-Ins. Feel free to get creative with mixable ingredients like cocoa powder, maple syrup, or date paste.
  3. 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: 
overhead image of a woman's hand pouring a scoop of chocolate collagen powder with homemade oat milk in it
overhead image of chocolate oat milk in a blender
  • 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! 
Swap

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! 

overhead image of oat milk in bottle, close up
  1. Keep the Oats Cold. Heat can make the oats a little gummy (think cooked oatmeal) so be sure to use ice-cold water.
  2. Don’t Soak Your Oats. Don’t let the oats sit in the water. Just toss them together, and blend!
  3. 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!
  4. 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. 

Pro Tip

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. 

Common Questions

Can this recipe be heated? 

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. 

Does oat milk have lactose? 

No! As long as no dairy ingredients are added, oat milk is completely free from lactose! 

What should I do with the leftover oat pulp? 

Before you throw it away, try using your leftover oat pulp in cookies, bread, fruit crumbles, overnight oats, and more! (Source) 

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
three glass jars of oat milk, the largest in the center labeled oat milk, the smaller jar on the left labeled chocolate, and the smaller. jar on the right labeled vanilla

How to Make Oat Milk with Protein


★★★★★

5 from 3 reviews

  • Author: Lindsay Cotter
  • Total Time: 15 minutes
  • Yield: 5 cups 1x
  • Diet: Low Lactose
Print Recipe
Pin Recipe

Description

Learn how to make oat milk with protein right from your own kitchen for a budget-friendly, nut free, dairy free, and gluten free milk alternative perfect for all your needs!


Ingredients

Units Scale
  • 1 cup gluten free old fashioned rolled oats
  • 4–5 cups purified water, cold (See notes) – the less you use the thicker the milk
  • Pinch of sea salt
  • 2 Tablespoons maple syrup or 3 pitted dates

Optional Flavor Mix-Ins: 

  • 1 frozen banana, sliced
    1 Tablespoon unsweetened cocoa powder
    ⅓ cup fresh berries
    2 Tablespoons coconut butter or sunflower butter (to make extra creamy)

 Optional Protein Boosters: 

  • 2–3 scoops (16 – 25 grams) collagen or vegan collagen (unflavored/vanilla/chocolate/etc.)

Instructions

  1. Place the rolled oats and purified water in a blender. Blend on high speed for 30 seconds or until they are broken down into a very fine meal. NOTE -> Blending too long will warm the oats, creating a slimy texture. 
  2. Add sweetener of choice (if using) and salt, and blend again. 
  3. Place a layered cheesecloth or a fine mesh bag in a colander that has been set inside a large bowl. Pour the blended oat mixture over the cloth. Let the liquid drip through. Do NOT squeeze the excess oat pulp through the strainer! This will create a gummy texture. 
  4. If adding sweeteners and flavor mix-ins, place the strained oat milk back in the blender and blend until creamy. For fruit-flavored mix-ins, strain once more to remove any seeds or flesh. If adding protein (collagen), whisk or blend it into milk after sweetening. (See notes)
  5. Divide the milk into mason jars or one large glass jar. Cover and let the oat milk chill for 6-12 hours before using.
  6. Refrigerate for up to 5 days.

Notes

As the protein oat milk sits in the fridge, a small layer of film or separation will rise to the top. This is natural. Just give it a good shake before using it! 

Nutritional Information calculated with 3 scoops of collagen

  • Prep Time: 5 minutes
  • Cook Time: n/a
  • Category: Drink
  • Method: Blend
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup with protein
  • Calories: 100
  • Sugar: 4.8 g
  • Sodium: 16.6 mg
  • Fat: 0 g
  • Saturated Fat: 0.2 g
  • Trans Fat:
  • Carbohydrates: 16.2 g
  • Fiber: 1.6 g
  • Protein: 6.4 g
  • Cholesterol: 0 mg

Keywords: oat milk, non-dairy, dairy-free, gluten free, nut free

We have a new cookbook!

Allergy Friendly Recipes for Everyone Around The Table! Pre-order here

Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!

Jump To Comments

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! 

90 shares
  • Share
  • Tweet

Categories: Blender, Dairy-Free, Drinks, Egg-Free, Gluten-Free, How-To, Nightshade-Free, Nut-Free Tags: baking, dairy free, drinks, gluten free, kid drinks, oat milk

More recipes you’ll love!

frozen smoothie with grapes and yogurt in 2 glasses with straws.
Frozen Grape Smoothie Recipe (Dairy Free)
A side shot of two turmeric smoothies in glasses on a serving tray with a garnish of lime, mint, and flowers.
Tropical Turmeric Smoothie
girl holding smoothie with lime and mint
Key Lime Pie Smoothie (Keto and Vegan Option)
Immunity Boosting Frozen Fruit Smoothie in glass cup topped with fresh orange slice and fresh mint.
Immunity Boosting Frozen Fruit Smoothies
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

  • About
  • Studio
  • Shop
  • Subscribe
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube

Have a question? Use ctrl+f or ⌘+f on your computer or the “find on page” function on your phone browser to search existing comments!

Reader Interactions

Comments

    Rate & Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

  1. Dani

    09/01/2022 at 3:14 AM

    DELICIOUS! A post on making a pumpkin spice flavor would be great!😁

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      09/01/2022 at 9:33 AM

      Great idea!

      Reply
  2. Cathy

    06/01/2022 at 6:35 AM

    Used this morning in my coffee and it was fantastic!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      06/01/2022 at 1:47 PM

      That’s the best way!

      Reply
  3. Paula f

    05/31/2022 at 12:01 PM

    I’m so excited I found this. I’ve always wanted to make my own and it’s so easy thanks to all of your helpful tips!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      05/31/2022 at 2:49 PM

      Keep me posted!! I think you’d love it too Paula.

      Reply

Primary Sidebar

Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

  • About
  • Studio
  • Shop
  • Subscribe
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube

Reader Favorites

  • photo collage of dairy-free gluten-free anti-inflammatory meal plan recipesAnti-Inflammatory Meal Plan {Gluten-Free and Dairy-Free Meals}
  • cinnamon bites in turquoise bowl, top protein ball has bite taken out to show inside texture.Cinnamon Vanilla Protein Breakfast Bites + Video
  • a bowl of curried cauliflower rice soupCurried Cauliflower Soup with Kale
  • Collage of 4 saucepans and skillets filled with 4 different varieties of gluten free roux.How to Make Gluten Free Roux for Keto Sauces + Soups
  • stack of dried orange slices on white backgroundDried Orange Slices (Oven or Dehydrator)
  • meal prep containers with overnight oatmeal and superfoodsSuperfood Overnight Oatmeal {Healthy Meal Prep 2 Ways}

Recipes by Diet

  • Dairy-Free
  • Egg-Free
  • Gluten-Free
  • Grain-Free
  • Low-Carb
  • Nightshade-Free
  • Nut-Free
  • Vegan
  • Vegetarian
  • Whole30

Recipes by Method

  • Air Fryer
  • Blender
  • Instant Pot
  • No-Bake
  • Oven
  • Slow Cooker
  • Stovetop

Recipes by Type

  • Breakfasts
  • Casseroles
  • Condiments
  • Desserts
  • Drinks
  • Main Dishes
  • Sides & Salads
  • Snacks & Apps
  • Stews & Soups

Resources & More

  • Meal Plans
  • Nutrition Guides
  • How-To
  • Quick Meals
  • Videos
  • Round Ups
  • Cookbook
  • GF Start Here
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube
Cotter Crunch
  • About
  • Studio
  • Shop
  • Contact

© 2023 · Cotter Crunch · Disclaimer & Terms · Privacy Policy

90 shares
Three glass carafes filled with homemade oat milk, chocolate oat milk, and vanilla oat milk; a scoop of collagen being added to a blender cup.