Top Choices for Taste, Nutrition, and Use

Is it just me, or has the non-dairy milk world exploded with options? Non-dairy milking is a plant-based alternative to traditional dairy products made from nuts, seeds, grains, or legumes. The best non-dairy milk depends on factors such as taste, nutrition, and use. We moved beyond soy and almonds to oats, macadamia, flax and even peas milk. But there are so many options, how do you know which is best? Whether you’re looking for the creamiest picks, the most nutritious options, or sustainable swaps for your morning latte, I did some research to help you find the best non-dairy product for your needs. This is the ultimate guide to confidently navigating dairy-free aisles.

Featured images from an interview with Roxana Saidi By Suruchi avasthi.

How to Choose the Best Non-Dairy Products

I start by saying I love dairy products (breathing, I know). I have never been away from a 2% good old glass. But with that shiny glass, there are often very friendly gut problems. I don’t spare the details, but it was fun to see non-dairy products gain fame.

Dairy products aside, I am a respectful oat milk drinker. I drink it every day with coffee and occasional smoothies. I. Hook. I love the taste, creaminess and overall vibe of oat milk. That being said, I have never stopped thinking exactly what I have on my body. Is oat milk really the best non-dairy milk? Is there anyone else who has better benefits? What should I look for when purchasing non-dairy milk? The questions continue.

To help me meet the match made in dairy-free heaven, I divided it into digestible forms. This is what we consider:

• taste
• material
• Nutritional specifications
• Cooking ability

I also chatted with our resident nutritionist and wellness editors Eddie Horstman To get her expert opinion on non-dairy farms she loves and recommends. Read on to dive deep into 10 unpopular non-dairy options!

Oat milk: Non-milk milk perfect for lattes

Oat milk is steadily gaining popularity. It’s creamy, tasty and bubbly. It makes it the perfect choice for non-dairy lattes. It has a slightly nutty and sweet taste profile that most people enjoy. However, you may want to think about oat milk as a health food.

“It’s not the milk milk that’s most starchy,” shares Horstman. “Starch is converted to simple sugar upon digestion, which raises blood sugar levels. For most of us, oat milk sends us on a blood sugar roller coaster. This is not the goal!”

Strong Points

• Creamy and tasty
• Makes a great vegan cappuccino

Cons

• Drinking it regularly can cause insulin resistance (a precursor to diabetes) and cardiovascular disease
• Although not organic, pesticides are high

Best: Non-dairy lattes and cappuccinos

Almond milk

Almond milk is my personal, nourishing milk. Its mild taste and slight sweetness make it delicious while sipping, making it perfect for cereals and baking recipes. “Almond milk is one of my favorites!” cried Horstman. “It contains no lactose and is usually fortified with vitamin D, vitamin E and calcium.” She also notes that unsweetened almond milk is easy to find and has fewer calories. Great choices around!

Strong Points

• Available at most grocery stores
• It won’t spike your blood sugar levels
• Often, vitamins are injected

Cons

• Low protein
• Almond milk production requires high water consumption, which causes environmental concerns

Best: Baking while sipping

Macadamia milk

Looking for nutritious, creamy, sustainable non-dairy products? Macadamia milk may be your new go-to. Macadamia trees adapt to climate change, support rationing, and can be used more efficiently than other nut trees. Nutritionally, macadamia nuts are a rich source of single saturated fats, protein, fiber, iron and minerals. However, since non-dairy milk is made by blending raw nuts in water and then dipping them in water, the glass inevitably retains a large proportion of these nutrients.

But what is our favorite thing about macadamia milk? Flavor and mouthfeel. Expect a rich, creamy texture with hints of vanilla that isn’t too sweet. Perfect for blending into your morning smoothies with your favorite baked goods or replacing dairy products.

Strong Points

• More sustainable options than other non-dairy products
• Low sugar content
• Mild, slightly sweet taste

Cons

• Generally more expensive than other non-dairy products
• It may be difficult to find at a grocery store

Best: Smoothies, baked goods, and hot drinks foam

Coconut milk

If you like the taste of coconut, you love coconut milk. The coconut flavor profile is strong even when mixed with other ingredients. “I love the rich, creamy texture of coconut milk. It’s a great source of healthy fats and nutrients like iron and magnesium,” says Horstman. However, she recommends checking the ingredients before you get spoiled. “The protein is low, and most commercial varieties you find at local coffee shops and Starbucks contain added sugar and thickeners,” she says.

Strong Points

• A great source of healthy fats
• Rich and creamy texture

Cons

• The latte doesn’t work
• Can include added sugar

Best: Anyone who loves coconuts! And Southeast Asian cuisine.

Soy milk

Soy milk was raw so that the almond milk could walk and the oat milk could run. It’s a sweet, creamy, non-milk milk packing a nutrient punch. One of Horstman’s favorites, especially non-GMO, organic, and unsweetened soy milk. “It’s non-dairy milk with lots of protein. In fact, it’s pretty comparable to milk in terms of protein,” she says. “Soy milk is also associated with improved heart health thanks to its isoflavones and thanks to plant compounds.”

Strong Points

• Lots of protein
• It can improve heart health
• The latte foams

Cons

• Soybeans are a common allergy and some may need to avoid it
• Can contain a lot of sugar

Best: Latte, cereal, slurp

Flax milk

Flax milk is an underrated non-dairy product, if you ask me. It’s smooth, creamy, neutral and blends perfectly with what you add to it. It is also a great source of vitamins like vitamin D2 and B12. In terms of taste, flux milk has an appropriate amount of shady flavor without overdoing it. This means you don’t have to worry about taking over. To put it clearly, it is beautiful, gentle and naturally flavorful.

Although it may not be as thick as oats or almond milk, flax milk is very consistent, which works well in baked goods, drinks, or in itself. “Flanx milk isn’t as easy as almonds, coconuts and soybeans, but it’s a great option that’s rich in omega-3 fatty acids and protein,” says Horstman. “I love that flax milk is also gluten and glyphosate-free.”

Strong Points

• Lots of protein
• Good source of healthy fat
• Sugar-free and allergen-friendly

Cons

Best: Coffee, smoothies, cereals

Rice milk

Rice milk is one of the most basic and modest non-dairy products. It has endured the test of time over and over again, and continues to weave into the daily lives of many people. With a mild taste, it is a favorite among plant-based milk enthusiasts. Despite its name, rice milk usually doesn’t boast the taste of overrice. In this variety, brown rice actually lends milk like a very neutral, blendable wheat-directional flavour. Rice milk with solid vitamin D and calcium content is a good alternative to dairy products for those looking for something very similar to skim milk.

Strong Points

• Allergen-friendly
• You can find it at most grocery stores

Cons

Best: Smoothies and shakes

Hemp Milk

Hemp Milk has been awarded an award for outstanding nutritional value. In addition to 3 grams of protein per cup, you get a lot of money because you have extra omega-3 and omega-6 fatty acids (hemp seeds are known). It’s also low in calories and carbohydrates. With a neutral taste, it blends well with what you’re using.

If you like the hemp seeds flavor, you like hemp milk! Because, well, it’s made up of them. “Like flax and soy milk, hemp milk is high in protein, and, like flax milk, it’s packed with omega-3 fatty acids, specifically, it contains a substantial amount of magnesium and vitamin D,” says Horstman. “If you’re allergic to nuts and can easily be made home, it’s allergen-friendly. No strainer! ”

Strong Points

• Lots of protein
• Allergen-friendly

Cons

• It may be difficult to find in the store

Best: Cooking and baking

Cashew milk

Cashew milk is known for its distinctive nutty flavor and creamy texture. “There’s no big bang on the nutritious cashew milk bag, but it has a creamy texture and sugar-free cashew milk is low in calories,” says Horstman. “Like hemp milk, you don’t need to strain your homemade cashew milk!”

Strong Points

Cons

Best: coffee

Pea milk

Certainly, pea milk is not a Horstman’s go-to place, but you need to be aware of its nutritional content. “It’s high in protein (more than one serving of milk), is allergen-friendly, and has a relatively low environmental impact,” she says. “Unfortunately, most peas have added oils like canola and safflower oil. This isn’t a problem with small amounts, but it doesn’t necessarily make you feel sick every day.” Pea milk is made with pea protein and has no nuts, so people with allergies may find this to be an ideal non-dairy product to try.

Strong Points

Cons

• Made with canola and safflower oil

Best: Cooking, protein shakes, smoothies

Hazelnut milk

Hazelnut milk may not have made waves like almonds and oats yet, but that doesn’t mean it’s not worth checking out. Rich and creamy, the limited brands offering it keep it simple without adding oils or preservatives. It foams well and is perfect for lattes and hot cocoa. The flavor profile is delicious and nutty, adding a bit of cocoa powder and maple syrup sipping on Nutella. Yam!

Strong Points

• Packed with B vitamins and healthy fats
• The latte foams

Cons

Best: Coffee drinks

This post was last updated on March 27, 2025 to include new insights.