The best oat milk recipe! Make a creamy, perfectly sweet, non-dairy, nut-free milk that costs pennies. A simple extra ingredient prevents a slimy texture.
Oat milk is considered one of the healthiest plant based milk. It's high in fiber, micronutrients, and nut-free. Here's a way to make oat milk healthy, at home and with a thick creamy texture, not slimy. The way to make it not slimy is by using a secret ingredient in your refrigerator right now. Pour a tall cold glass of this dairy free milk to enjoy with my vegan chocolate chip cookies or even my 2-ingredient fudge.
Why You'll Love It
1. It will cost you just pennies to make - 1 cup costs less than a $1 to make while a top store bought brand costs three times as much.
2. Your homemade milk will be naturally dairy-free, vegan, gluten free and free of preservatives or chemical additives, and be higher in nutrition.
3. Convenience. You can make as much or as little as you need, or even fresh daily.
Stop the Slime
Oat milk can become slimy because oats, when made wet and ground up, release a gluey substance called phytic acid. To dissolve it add ordinary lemon juice. [source]
You can also add a digestive capsule, but you are making homemade milk to avoid processed additives in your milk. Lemon juice de-activates phytic acid easily, is easy on digestion naturally, and adds a fresh flavor to your milk.
- Oats. Rolled oats are best. Look for gluten-free certified to be sure they are processed in a non-contaminated facility. Instant oats, steel-cut oats or quick oats do not work well in making , they either don't blend well or add additional unneeded ingredients.
- Lemon juice. Necessary to dissolve the gluten and render the milk slime-free.
- Water & Salt.
How to Make
Step 1: Add oats, water, lemon juice, and salt to a blender, and blend for under 30 seconds. Don't blend twice or the mixture can break down and become gluey, despite the lemon juice.
Step 2: Put a strainer over a large container, and pour the mixture through a fine mesh strainer or cheesecloth. Do not press on the oat residue but stirring it is fine if the liquid struggles to get through. You can also add more water in increments if the mixture starts out too thick.
Step 3: Put the strainer over another large container, and strain the mixture again.
Step 4: Add flavorings and taste-test. Add more maple syrup if the milk needs sweetening.
Step 5: Pour in to a bottle and store refrigerated for 5 days.
1.This recipe makes 3 cups of milk.
2. Use cold water, or at least room temperature water. It doesn't have to be ice cold. Warm water will trigger the gluten and turn the slimy.
3. Add lemon juice to break down the phytic acid found in rolled oats. Not only does phytic acid make the milk slimy, it inhibits proper digestion so it is important to get rid of it. Plus the lemon gives it a bright flavor.
4. When you strain your milk, just pour it, and don't press any solids through or use a nut bag that you squeeze as you do with making nut milks. The squeezing action will only contribute to a slimy texture.
5. Don't soak the oats. For overnight oats, you should soak them to remove the phytic acid which can be hard to digest for some people, but soaking is like "cooking" and not the best option for oat milk. So if phytic acid is a concern for your digestion, consider using sprouted oats from brands such as One Degree Organics.
Chocolate . Add 2 tablespoons cocoa powder and 3 pitted medjool date or 3 tablespoons of date paste.
Cinnamon . Add 1 tablespoon of cinnamon and 1 teaspoon of vanilla.
Strawberry . Add 1 cup of frozen strawberries and 2 pitted medjool dates.
Oat milk nutrition is sky-high, and the non-dairy milk is popular as a healthy non-dairy largely because of its unusual nutritional benefits. Medical News Today says oat milk is one of the top three healthiest milk on record, below unsweetened almond milk and hemp.
Oat milk offers many health benefits. Here are just some:
Boosts Immunity. Oat milk has been found to be a powerful force behind a stronger immunity system. According to several studies, nutrients essential to a strong immunity, such as copper, iron, selenium, zinc, and glutamine, are found in great abundance in oat milk.[source]
Soluble Fiber. Oat milk typically provides 3gm fiber per serving, a much higher level than most milks. And because it is the healthy version of fiber, soluble, it will help you feel full longer.
Calcium. Oat milk contains 25% of the daily requirement for calcium. Calcium is essential for for bones, teeth, and many cell functions. [source]
B vitamins. Oat milk is very high in B vitamins (except B12) which are important to fight disease, stress and boost digestion.
Naturally Gluten-free. Oats are naturally gluten-free but the rolled oats used in this recipe should be from a facility that is certified GF to prevent cross contamination. [source]
Lowers Cholesterol. Oat milk can lower cholesterol levels according to a respected scientific study by the NIH. [source]
I should note that commercial oat milks tend to be boosted with additional vitamins, including B12, which is not found in homemade oat milk. However commercial oat milks also contain preservatives, artificial flavorings and many contain sugar.
Make Ahead & Storage
Make oat milk ahead of time. Blend it up, pour it into ice cube trays and store it for three months in the freezer. For more ice cube make ahead idea, check out my smoothie cubes post for make ahead smoothies.
Storage. Like any milk - including dairy milk and soy milk - store oat milk in an air-tight bottle in the refrigerator for up to 5 days. Shake or stir as there may be some separation of ingredients.
How to Use the Leftover Oat Pulp
The pulp you gather in the strainer is nutritionally useful! Refrigerate it for three days, and add it to smoothies. You can also toast it in a granola recipe for added fiber. Even add it to a face mask for a healthy skin rejuvenator.
Is it Cheaper to Make Your Own Oat Milk?
Yes, so much cheaper. Using my recipe, each glass of homemade oat milk is about 0.15 cents as opposed to 6 times that amount for store-bought.
Can I Make Oat Milk with Quick Oats?
No quick oats are dehydrated and processed and will not give you the proper texture or nutrition for oat milk. Use rolled oats, and looked for those certified gluten-free - this means they were packaged in a plant that does not also package gluten products.
What are the Negatives of Oat Milk?
Commercial oat milk is often high in sugar, but your homemade oat milk need not be high in sugar - you can control. Even this recipe, with 1 teaspoon of maple syrup added, contains only 1 gm of sugar per cup. Compare that to commercial options which often have up to 7g of sugar per cup.
Are you on pinterest? Perhaps share this image:
I invite you to keep up with me on: Facebook | Pinterest | Instagram | Twitter
Don't miss a thing, subscribe here to get recipes delivered to your inbox!
If you try my recipes, please leave a comment and rating below and tag me on your Instagram post with @greensmoothiegourmet so I can see and share your remakes!!
How to Make Oat Milk (creamy not slimy)
- 1 cup (80g) rolled oats choose a certified gluten-free brand to be sure they are GF
- 3 cups (711ml) cold water
- 1 ½ teaspoon lemon juice
- ⅛ teaspoon of salt
- 2 tablespoon maple syrup Add more or less according to taste
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon (optional)
- Add oats, water, lemon juice, and salt to a blender, and blend for under 30 seconds. Don't blend twice or the mixture can break down and become gluey.1 cup (80g) rolled oats, 3 cups (711ml) cold water, 1 ½ teaspoon lemon juice, ⅛ teaspoon of salt
- Put a strainer over a large container, and pour the mixture through the strainer. Do not press on the oat residue but stirring it is fine if the liquid struggles to get through. You can also add more water in increments if the mixture starts out too thick.
- Scrap oat residue into a container, and strain the oat milk a second time.
- Add flavors into the milk, such as vanilla, cinnamon and maple syrup and taste-test. Blend briefly to disburse the flavorings.2 tablespoon maple syrup, 1 teaspoon vanilla extract, 1 teaspoon cinnamon
Make Ahead & Storage
- Make oat milk ahead of time. Blend it up, pour it into ice cube trays and store it for three months in the freezer. For more ice cube make ahead idea, check out my smoothie cubes post for make ahead smoothies.Storage. Like any milk - including dairy milk and soy milk - store oat milk in an air-tight bottle in the refrigerator for up to 5 days. Shake or stir as there may be some separation of ingredients.
Gina Kay Kaufman
Hi! My oat milk turned out too lemony flavored. Is there a way to fix that?
You could add maple syrup in 1/2 teaspoon increments until you reach the flavor you want.
Hi! When is drain it through my nut bag, it clogs immediately and doesn’t drip. What can I do to fix this?
Hi Brenna, assuming the nut bag is new and meant to strain milk, take a spoon and slosh it around inside the bag to get it going. If that doesn't work, add more water in 2-tablespoon increments until the mixture is fluid enough to get through the bag.