Vegetarian Recipes Wiki

There are many different Milk alternatives, the best known is probably soy milk. Milk alternatives contains no lactose, which is beneficial for those who are lactose intolerant. Milk alternatives also lack milk protein, making them suitable for vegans and people with milk allergies.

Grain milk is a milk substitute made from fermented grain or from flour. Grain milk can be made from oats, spelt, rice, rye, einkorn wheat or quinoa.

Grain milk looks very similar to cow's milk. It has a lower protein content and a higher carbohydrate content than cow's milk. Just as cow's milk is often fortified, grain milks may have calcium and some vitamins (especially B12) added to them. Grain milk is low in saturated fat.

Flavored grain milk can come in plain, vanilla, chocolate or a variety of other flavors. Like unflavored grain milk, it is often available with added nutrients. There are also grain milk cream and desserts available. Check the sugar content of grain milk, remember too much sugar isn't healthy.

Nut milks are also considered good alternatives to dairy milk in many cases.

List of alternatives[]

  • Almond milk: This has lower calorie than dairy milk or soy milk which the super market pointed out and the low calorie was prominently printed on the packet. It also has lower protein than dairy milk or soy milk which I wouldn't have found out without checking the small print in the nutritional information and I guess many pruchasers overlook that. Almond milk has a pleasant creamy taste, slimmers may like something low calorie that tastes creamy. Apart from the taste it's less good value than the soy or dairy.
  • Amazake, a sweet, low-alcoholic Japanese drink
  • Coconut milk This isn't recommended as coconut is high in saturated fat.
  • Horchata
  • Oat milk
  • Peanut milk
  • Plant milk
  • Rice milk
  • Roasted grain beverage
  • Sikhye, a sweet, low-alcoholic Korean drink
  • Soy milk good quality protein usually the same protein content as dairy milk

See also[]


Adapted from Healthy Recipes Wiki