Milk Substitutes For The Dairy Challenged

I have had some requests for a blog post on how to choose the best milk alternative for cooking and baking, so here goes!

Often, before I buy anything I like to do some research to check out what other people have found to work well for their cooking and baking. The Grocery School on YouTube is a great resource for this. Below is a clip detailing rice, almond and soy milk alternatives.

Personally, I have tried most non-dairy milks under the sun, but have landed on a few key favourites including soy, almond and coconut. Which milk I use typically depends on what I need it for though.


Image Via Today’s Mama

Soy Milk: This is a rich alternative. It works well for cooking and baking and is very similar nutritionally to cow’s milk. However, there is some skepticism surrounding soy consumption and how much is safe to drink. Although results are inconclusive, due to its estrogen content some suggest high consumption levels may increase the chances of developing breast cancer. You may want to do some extra research in order to make an informed choice.


Image Via Paleo Plan

Almond Milk: With a slightly nutty sweet flavour, this milk is great for everyday use in things like coffee, tea, cereal and cooking. I like to look for unsweetened and unflavoured brands that are low in both sugar and calories!

Coconut Milk: This alternative is soy, gluten and dairy free. It is rich and creamy and great for cooking. I also enjoy coconut milk in my smoothies, it adds a great tropical flavour!

Rice Milk: This milk is great for those who need a hypoallergenic option. It is slightly sweet and is a bit thinner than other milk alternatives. Unfortunately, its consistency doesn’t make for a good substitute for cooking and baking

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Image Via Gauger Blogger

Hemp Milk: This alternative is a bit harder to find. However, for those who enjoy this milk it can be a great source of calcium, Omega 3 and Omega 6 fatty acids. I have not tried this milk yet, but I have been told it works well in cooking as the flavour is fairly mild.


Image Via Green Gourmet

Oat Milk: This substitute isn’t good for anyone with a gluten sensitivity (like me!). However, it is a high fibre option and is free of lactose for people who suffer from lactose intolerance.

I hope that this alleviates some of the inevitable anxiety that comes every time you walk down the milk substitute aisle at the grocery store! It can be overwhelming the first time if you don’t know what you’re looking for. Feel free to let me know in the comments what your go-to milk alternative is.

Good luck!


8 thoughts on “Milk Substitutes For The Dairy Challenged

  1. Pingback: The Truth About Milk – Making An Educated Choice | The Cheating Vegan

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