If you are cooking up a batch of cupcakes or another recipe that requires milk, if you have a dairy allergy or you have used the last drop of milk in your breakfast cereal, you may be seeking out a substitute.
A large selection of alternative milk products are available from supermarkets, health-food shops and wholefood stores in addition to the extensive selection available from Amazon. The substitutes mentioned in this article can be used to replace regular cow’s milk in hot and cold drinks, on cereal and can work well in recipes.
What is a Dairy Food?
Dairy Foods: Contain cows milk or products that have derived from cows milk.
Milk falls under the dairy category when speaking about groups of food. Alongside cows milk in the dairy category you will also find; cream, butter, yoghurt, cheese and ice cream. Many of the processed items found on supermarket shelves will contain some form of dairy.
While some dairy items containing cows milk are obvious such as chocolate, it is important to read the label on any item you purchase if you wish to avoid dairy due to an intolerance or belief.
Dairy in the form of milk is most commonly found in:
- Biscuits
- Cakes and Mixes
- Bread
- Breakfast cereal
- Instant drink powders
Is it ok to Give up Milk?
Before you choose to embark on a dairy-free diet, or reduce your intake of dairy foods, it is advised to consult with a doctor or nutritionist. Milk provides us with calcium, phosphorous, protein, fat, carbohydrates, vitamin A and vitamin B2. If you choose to give up milk and dairy, then you will need to look for alternatives that are just as rich in vitamins and minerals.
For young children, giving up milk is not advised unless they have a dairy allergy. In this case a pediatrician will consult with the parents and caregivers to design a diet that will allow the child to thrive without dairy products.
Why Use a Milk Alternative?
If you’ve landed on this article the chances are, you have simply ran out of milk and you are looking for an alternative. While this may be the case for many cooks, others use a milk alternative by choice.
Cow’s milk boasts an impressive nutrient profile. It is rich in protein and important vitamins and minerals, such as calcium and phosphorus. Every cup (240 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates. While cows milk is often a persons number one source of calcium, there may be several reasons that you are seeking out an alternative.
Milk Allergy or Lactose Intolerance
For some, milk alternatives allow them to enjoy a similar tasting dish that is dairy-free. Allergies often prevent people from being able to use pure cows milk. In fact, dairy allergies are so common statistics show that 3% of toddlers under the age of 3 will show signs of intolerance to milk. For those who suffer from dairy allergies, soy, rice, oat and almond milk are often the number one alternatives. Those who can tolerate cows milk although have a lactose intolerant, lactose free milks serve as an alternative.
Ethical or Religious Reasons
Following on from allergies, others choose to avoid milk and dairy products in general for ethical reasons. Take vegans for example, they do not consume any animal products. Ovo-vegetarians will also steer clear of dairy products including milk.
Potential Contaminants
The last group who seek out milk alternatives are those who are wary of potential contaminants in milk. The levels of hormones, antibiotics and pesticides within cows milk may have someone looking for a milk substitute.
| Lactose Intolerance | A lactose intolerance occurs when the body lacks enough of the enzyme called ‘Lactase’. Lactase is found in the intestinal wall and breaks down lactose (milk sugar) into simpler sugars that can be readily absorbed into the body. Without the lactase enzyme, unprocessed lactose will pass into a person large intestine (colon) and cause irritation followed by stomach pain, bloating, wind and diarrhea. |
| Milk Allergy | A milk allergy is a reaction to the protein found in cows milk. A milk allergy is most common among young children who may experience eczema, asthma, a runny nose, vomiting or diarrhea after consuming a dairy product. The good news is that many children with a milk allergy will grow out of it by a few years old. |
| Dietary Restrictions | Dietary restrictions may lead a person to steer clear of dairy items. A person may have a dairy free diet for religious or moral reasons. |
| Health Risks | Potential contaminants in cows milk have some choosing to limit or remove milk from their diet. |
Top Milk Substitutes and Alternatives
Out of Milk or Looking to Avoid Milk?
There are a number of different tasting and textured cows milk alternatives. The alternatives can be classed as dairy or non-dairy. Dairy options will appeal to people who have simply ran out of milk while on the other hand non-dairy alternatives will suit those intentionally leaving out cows milk from a recipe.
Some of the non-dairy alternatives to cows milk include:
- Soy Milk
- Coconut Milk
- Rice Milk
- Oat Milk
- Potato Milk
- Almond Milk
- Cashew Milk
- Hemp Milk
- Flax Milk
- Sunflower Milk
- Macadamia Milk
- Hazelnut Milk
While some of these milk alternatives may not appeal to everyone’s taste, each alternative mentioned above can be used in a 1:1 ratio replacement for cows milk.
If you wish to stick with a dairy ingredient, there are a number of dairy cows milk alternatives such as:
- Yoghurt or Sour Cream
- Water and Butter
- Powered Milk
- Cream
If you tend to bake or cook in the kitchen a lot, you will find milk to be a common ingredient. Keeping a long life milk or long life milk alternative in the cupboard in the circumstance that you run out of cold cows milk can save you needing to run to the shop. Soy and almond milk are common non-dairy long life choices.
1) Water (Non-Dairy Substitute)
If you have simply found yourself out of milk, water or water and butter can sometimes work as a substitute. If you are baking a cake, for every 1 cup of milk required, replace it with 1 cup of water and a teaspoon and a half of butter.
In recipes such as cookie dough or pastry that require only small amounts of milk, water can be used as an exact alternative.
2) Powered Milk (Dairy Substitute)
If you have ran out of milk, the next best dairy substitute is powdered milk. Powdered milk can be added to water to produce what will look exactly the same as cows milk. If you have some powdered milk in the cupboard, for best results use the instructions on the side of the box. Similar to using powdered milk, long life milk will work just fine in a recipe that requires milk as one of the main ingredients.
3) Cream (Dairy Substitute)
If you have ran out of milk but you have some cream sitting in your fridge (that’s still in date!), you can use it to replace milk in a recipe. Simply use 60 parts cream to 40 parts water. For example if the recipe requires 1 cup of milk, you can use 60% of a cup of cream and 40% of a cup of water.
4) Coconut Milk (Non-Dairy Substitute)
A milk alternative for those who suffer from dairy, soy or gluten allergies.
Coconut milk is one of the newer milk alternatives to hit our supermarket shelves. Coconut milk is sweet and creamy and has a coconut flavor. Made from the white flesh of brown coconuts and water, coconut milk is an alternative for cows milk within dessert recipes. If you are cooking a savory dish, soy or almond milk will work as a better alternative. Coconut milk is generally gluten and soy free making it a good choice for those with dairy and other allergies.
1 Cup of Unsweetened Soy Milk is Equal to:
- 45 calories
- Little to no carbohydrates
- 4 grams of fat
- No protein
Substituting Cows Milk with Coconut Milk:
Coconut milk is sweet meaning that it is a good substitute for milk within sweet dishes or smoothies. Coconut milk contains significantly less protein, fat and carbohydrates than what is found in cows milk. While this is great if you are intending on cutting back calories, it is important to get your protein intake through another source if you intend on replacing milk with coconut milk in more than one circumstance.
5) Yoghurt (Dairy Substitute)
Yoghurt can work as a milk substitute in some recipes. Yoghurt tends to be more tangy in flavor than milk so if you find that when tasting the batter or dish it tastes tangy, adding some vanilla can settle this. Use yoghurt in equal amount of required milk. If you find the yoghurt you have on hand is quite thick, add some water.
6) Soy Milk (Non-Dairy Substitute)
A non-dairy substitute for those looking for a milk that is nutritionally equal to cows milk.
Soy milk is a plant-based drink produced by combining soybeans and water and then filtering out any remaining particulates. Soy can contain thickeners to improve consistency and shelf life. Soy is a good source of vitamin A, vitamin B-12 and potassium. Many brands are fortified with calcium and vitamin D.
Soy is naturally free of cholesterol and low in saturated fat and contains no lactose. It contains as much protein as cow’s milk, yet is lower in calories than whole milk.
1 Cup of Unsweetened Soy Milk is Equal to:
- 80 to 100 calories
- 4 grams of carbohydrates (sweetened varieties have more)
- 4 grams of fat
- 7 grams of protein
Substituting Cows Milk with Soy Milk:
Soy makes the perfect milk substitute in savory dishes, in a cup of tea or coffee or in breakfast cereal. Soy has a thick, creamy and subtly nutty flavor profile. Substitute in an equal amount of soy milk for cows milk in the recipe.
7) Almond Milk (Non-Dairy Substitute)
Almond milk is a preferred non-dairy milk alternative for those who are allergic to soy or enjoy a nutty flavor.
Almond milk is created from almonds or almond butter. Many choose to use almond milk due to it’s low calorie count. Almond milk is filled with vitamin goodness such as the natural source of vitamin E. While almond milk is one of the healthiest non-dairy alternatives, be aware that it has little amounts of fiber and protein needed for healthy bowel movements.
1 Cup of Unsweetened Almond Milk is Equal to:
- 30 to 35 calories
- 2 grams of carbohydrates
- 2.5 grams of fat
- 1 gram of protein
Substituting Cows Milk with Almond Milk:
Almond milk is a suitable cows milk substitute in tea or coffee, in baked goods and in smoothies. Almond milk has a noticeably nutty flavor and is somewhat sweet. Almond milk is often quite a thin milk. Substitute an equal amount of almond milk for cows milk in the recipe.
8) Oat Milk (Non-Dairy Substitute)
Oat milk is a suitable non-dairy cows milk alternative for those who need to watch their cholesterol levels.
Oat milk is created from combining oats and water with many manufacturers adding other ingredients to preserve the contents. Oat milk is often a cheap non-dairy alternative and is packed with fiber including beta-glucan which has links to lowering cholesterol.
1 Cup of Unsweetened Oat Milk is Equal to:
- 140 to 170 calories
- 20 t0 29 grams of carbohydrates
- 5 grams of fat
- 5 grams of protein
Substituting Cows Milk with Oat Milk:
Oat milk is light in texture and taste. It is subtly sweet although not so that it will change the flavor when placed into a mixing bowl with other ingredients. Oat milk is commonly used for smoothies and many enjoy this type of milk over cows milk in their breakfast cereal.
9) Rice Milk (Non-Dairy Substitute)
Rice milk is the best cows milk substitute for those who are at risk to a number of food allergies.
Rice milk is created by combining water with either milled white or brown rice varieties. Rice milk has somewhat of a neutral flavor and while less creamy than cows milk, many believe it is the best non-dairy alternative. Some manufacturers of rice milk will add a thickener to make the milk more dense. While containing many of the important vitamins found in cows milk, rice milk does lack protein with approximately only one gram per cup. Rice milk is the best cows milk alternative for those with allergies as it is generally free from dairy, nuts, soy and gluten.
1 Cup of Unsweetened Rice Milk is Equal to:
- 130 to 140 calories
- 30 to 40 grams of carbohydrates
- 2 to 3 grams of fat
- 1 gram of protein
Substituting Cows Milk with Rice Milk:
Rice milk is commonly used as a cows milk alternative as many believe it is the closest in taste. While the consistency of rice milk is often watery, it works well in smoothies and many recipes. While rice milk is not a good choice for people with diabetes due to its high levels of carbohydrates and high glycemic index, for others rice milk can act as a great 1:1 ratio alternative to cows milk.
10) Hemp Milk (Non-Dairy Substitute)
Hemp milk is a great non-dairy cows milk alternative although can be often hard to come by due to hemp restrictions in certain countries/states.
Hemp milk is produced from shelled hemp seeds and water. This combination creates a milk like drink that is full of vitamins and minerals. While hemp milk can act as a cows milk substitute, it tastes quite different to the other alternatives on the market. This milk is thin and often quite watery. If a recipe require skim milk rather than full cream milk, hemp milk can act as a suitable alternative.
1 Cup of Unsweetened Hemp Milk is Equal to:
- 60 to 80 calories
- 1 gram of carbohydrates
- 4 to 8 grams of fat
- 3 grams of protein
Substituting Cows Milk with Rice Milk:
While hemp milk can be an alternative to cows milk, it does have a significantly smaller amount of protein and can be hard to come by. While it does not contain a large amount of protein it does contain all essential amino acids. Hemp milk also contains Omega 3 and Omega 6 which are beneficial to the human body. When using hemp milk to replace skim milk in a recipe, use a 1:1 ratio.
11) Cashew Milk (Non-Dairy Substitute)
Cashew milk is an appropriate cows milk alternative for those wishing to loose weight and who consume enough other protein rich foods.
Created from blending cashews and water, this type of milk is creamy and has a low calorie count. While this type of milk is high in some vitamins and minerals it unfortunately is not high in protein. Cashew milk has a subtle nutty flavor making it only suitable as a milk replacement in some recipes. Cashew milk is more commonly used in coffee, smoothies and dessert foods.
1 Cup of Unsweetened Cashew Milk is Equal to:
- 25 to 50 calories
- 2 grams of carbohydrates
- 2 to 4 grams of fat
- 1 gram of protein
Substituting Cows Milk with Rice Milk:
While cashew milk is not a suitable cows milk alternative for those with nut allergies or high protein requirements, it is a good option for those wishing to cut back on their daily calorie intake. When using cashew milk in place of cows milk, a 1:1 ratio is appropriate.
12) Macadamia Milk (Non-Dairy Substitute)
Macadamia milk can be used in place of cows milk for those who wish to steer clear of dairy although do not have a nut allergy.
Macadamia milk is a good non-dairy cows milk alternative. Macadamia milk is often created from a water and macadamia mix with macadamias accounting for 3% of the total mixture. Macadamia milk is only new to the market and is smooth, creamy and often a rich nutty flavor which may or may not work in a recipe. Macadamia milk is very low in calories and is a great source of monounsaturated fats. These type of fats are linked to reduced blood cholesterol, heart disease and blood pressure levels.
1 Cup of Unsweetened Macadamia Milk is Equal to:
- 50 to 55 calories
- 1 gram of carbohydrates
- 5 grams of fat
- 1 to 5 grams of protein
Substituting Cows Milk with Macadamia Milk:
When using macadamia milk consider the taste of the overall recipe. The nutty flavor may add to the flavor of the dish or drink or may take away from it. When using macadamia milk to replace cows milk, a 1:1 ratio can be used.
13) Quinoa Milk (Non-Dairy Substitute)
Quinoa milk is a suitable cows milk alternative for those who already enjoy the nutty flavor profile of quinoa.
Quinoa milk is made from a mixture of water and quinoa seeds. Quinoa milk is often high in protein, and is gluten free making it a suitable choice for those who suffer from gluten intolerance.
1 Cup of Unsweetened Quinoa Milk is Equal to:
- 70 calories
- 12 grams of carbohydrates
- 1 gram of fat
- 2 grams of protein
Substituting Cows Milk with Quinoa Milk:
If you can get your hands on a bottle of one of the newest cows milk alternatives, quinoa milk you will find it tastes much like quinoa that you can consume by itself. Due to the nutty flavor of this milk it works best in cereal, porridge and in smoothies. Quinoa milk is becoming more popular due to the similar quantities of carbohydrates, protein and calories than that found in cows milk.
Milk Alternatives for Certain Recipes
The following table outlines the most appropriate cows milk alternatives for specific dishes/recipes.
| Recipe | Best Milk Substitute |
| Pancakes | Soy, almond or powered milk. |
| Mac and Cheese | Yoghurt or sour cream. |
| Smoothies | Soy or almond milk. |
| Desserts and Baked Goods | Rice milk. |
| Mashed Potato | Oat milk. |
| Curries | Oat milk and rice milk. |
| Cake Mix | Water. |
Considerations When Using a Milk Substitute
If you are in a position where you cannot use milk and you have one of the substitutes mentioned above on hand, it is important to consider the following. If you cannot tolerate dairy, choosing the best alternative for your health and lifestyle can also be difficult.
- Sugar Difference Between Substitute and Milk
- Different Levels of Calcium in Milk and in Substitute
- Dietary Needs of Those Consuming the Food
- Additives and Food Colorings
- Vitamin Differences Between Substitute and Milk
- Cost Difference of Milk Alternative
Added Sugar:
Sugar is commonly added to enhance the flavor and/or texture of a liquid product. Unsweetened varieties should always be chosen and avoid brands that list sugar as one of the first three ingredients.
Calcium Content:
Cow’s milk is rich in calcium which is vital for healthy bones and preventing osteoporosis. Most nondairy milks are fortified with it. Read the ingredients and select a variety that has a minimum of 120 mg of calcium per 3.4 ounces (100 ml).
Dietary needs:
Some people have allergies or intolerance’s to certain ingredients used in plant-based milks, such as gluten, nuts and soy. Be sure to check labels if you have an allergy or intolerance and look for the words ‘free from’. If you are replacing milk with a milk alternative, make sure that anyone you are sharing the food with does not have a nut or soy allergy.
Additives:
Some nondairy milks may contain additives such as carrageenan and vegetable gums to achieve a thick and smooth texture. While these additives aren’t necessarily unhealthy, some people prefer to avoid them. If you are choosing an alternative for a young child, consult with a doctor who will recommend a substitute without unnecessary additives.
Vitamins:
Vitamin B12 is naturally found in animal products such as milk and is essential for a healthy brain and immune system. People who wish to limit or avoid animal products from their diets should choose a milk alternative that is fortified with B12.
Cost:
Non-dairy milks are often more expensive than cow’s milk. Purchasing non-dairy milks such as soy in bulk or from Amazon can save you some penny’s.
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