These include:. Replicating the texture of soft cheese is easy. There are many plant-based versions of soft cream cheese on the market, which are usually made using soy or coconut milk. These soft cheeses are just as easy to make at home.

Soaking cashews nuts overnight and blending them with a bit of nut milk and lemon juice gives many people the tangy cream cheese flavor they want. People can blend soft silken tofu with salt and spices to make a dairy-free nacho cheese.

Adding chives and fried onions to the mix can turn it into a simple, vegan onion dip. The salty-sour taste of hard cheese can be difficult to replicate at home, but there are many store-bought cheese alternatives available in health food stores.

Crumbling hard tofu and baking it with salt and truffle oil can make an excellent topping for pasta or other dishes that may call for hard cheeses. Nutritional yeast has a nutty, cheesy flavor and many manufacturers fortify it with essential vitamins.

Nutritional yeast is a simple way to add a cheesy flavor to many dishes, including cheesy garlic bread and pasta sauce. Dairy yogurt is a combination of milk, lactic acid, and bacteria. The process is the same for dairy alternatives.

Many manufacturers of store-bought options use cultured soy, but some use other bases, such as coconut milk. People can also purchase a yogurt-making kit and produce their own dairy-free yogurt. They can reuse the live bacterial culture many times to make new batches.

There are countless dairy-free ice creams on the market. Producers typically make them with nut milks, such as those from coconuts, almonds, or cashews.

Dairy-free fruit-based sorbets are also available. A person can also blend frozen bananas, vanilla, and a small amount of plant-based milk to make a simple vanilla ice cream at home. Dairy milk is a rich source of protein and a very common source of dietary calcium.

Many other plant-based foods contain these nutrients, but a person who is making the switch should make sure they are meeting their daily needs. Most people naturally stop producing lactase, which is the enzyme needed to break down the lactose sugar in milk, once they stop consuming dairy.

Symptoms of lactose intolerance include:. For people who are lactose intolerant or sensitive to dairy products, switching to alternatives can help avoid symptoms and keep their digestive system healthy. Anyone allergic to milk should avoid dairy products altogether. Some people eliminate dairy products to avoid the possibility of contaminants in milk, such as steroids or hormones.

A study noted that even small amounts of hormones and steroids in milk appear to pass on to the person who drinks it and could have unwanted effects on the body. The researchers call for more research on the topic.

A review found that vegans who do not consume any animal products, including dairy, had a significantly reduced incidence of cancer.

This may not be directly due to the lack of dairy in their diet, however, as vegans also avoid meat and eggs. It is vital to understand that just because something is plant-based does not automatically mean it is healthful. People should always check the labels of dairy alternatives to look for any added ingredients or other factors that may alter how healthful the food is.

Things to be wary of include:. While many products can replicate the flavor of a food or replace a dairy product in baking, a person should be certain that they are still meeting their nutritional needs. There is a range of dairy alternatives to choose from, possibly now more than ever before.

While these products are available in stores, some homemade versions may be just as tasty and have fewer additives. You can buy almond milk at the store, but you can also make your own by soaking almonds in water, then blending them into milk with more water. High in vitamins and low in calories but also low in protein , it tastes nutty, a little sweet, and creamy, so it's tasty from the glass or over cereal.

Although it can be used in sweet recipes and most savory dishes, some people consider it too sweet for savory dishes so stick to adding in smoothies and desserts. Average 8-ounce serving: 30 calories; 2 g fat; 1 g carbohydrates; 9 g sugar; 1 g protein. The beloved green fruit known for making creamy dips is the newest addition to the nondairy milk family.

Avocadomilk was formerly only available in New Zealand and Australia but it's now making its way to the US this year in markets.

Instead of being combined with solely water, Avocadomilk is made from a blend of oats and freeze-dried avocados. Avocadomilk will be available in regular which yes, does maintain the fruit's green color and cacao for a natural chocolate flavor.

The nondairy milk brand uses avocados that consumers are less likely to buy imperfect looking but still perfectly delicious to prevent food waste. Average 8-ounce serving: 90 calories; 4 g fat; 14 g carbohydrates; 6 g sugar; 2 g protein.

Like almond milk, cashew milk is low in calories. It's also low in protein. Make your own cashew milk at home by soaking raw cashews in water overnight, then blending them into milk in your blender with a few added cups of water. Like other nut milks, cashew milk is rich and creamy and tastes slightly nutty.

Drink it on its own, or use it for thickening smoothies and as a substitute for cow's milk in most desserts. Average 8-ounce serving: 40 calories; 4 g fat; 2 g carbohydrates; 0 g sugar; 1 g protein.

The dark, nutty grains you used to see on Chia Pets are now being used to add fiber and healthy fats to baked goods and to naturally thicken breakfast puddings , but they're being turned into milk, too.

The brand Mamma Chia is working to bring the first commercially-sold chia milk product to stores. The organic milk has mg of nutrient-rich Omega-3s that are beneficial to heart health and zero added sugar. Average 8-ounce serving: 60 calories; 5 g fat; 2 g carbohydrates; 0 g sugar; 2 g protein.

There are two different kinds of coconut milk: coconut milk beverage and coconut milk sold in a can. Not meant for drinking, thick and creamy canned coconut milk is prepared from the meat of the coconut. You'll find the canned version in desserts such as Paleo-friendly ice cream and savory soups.

Coconut milk beverage is thinner and can be drunk straight out of a glass and used as a substitute for regular milk. It's higher in fat than some other milk substitutes but lower in protein. If you choose to add it to savory dishes, you'll probably be able to notice the coconut flavor, but it won't be overpowering.

Try it in our Thai cauliflower curry for your next Meatless Monday. Average 8-ounce serving: 45 calories; 4. When it comes to plant-based protein, hemp milk packs a good amount at 4 grams per 1 cup serving.

Whole milk has about 8 grams of protein per cup. It's made from the seeds of the hemp plant and has a slightly sweet, nutty taste and a thin, watery texture. Hemp milk is a great candidate for adding to savory recipes, smoothies, puddings, and drinking on its own, too.

Average 8-ounce serving: 60 calories; 4. Perhaps the trendiest nondairy milk of the moment, oat milk is simply a blend of oats and water. Even popular nondairy beverage brand Silk joined the movement.

But oat milk usually has ingredients like oils and salt for a better texture and flavor. The dairy alternative is higher in protein, fiber, and calories it's comparable to cow's milk nutrition-wise than some milk alternatives. Like oats, it's slightly sweet and nutty, making it pleasant to drink alone or to make a dairy-free latte, and works well in both savory and sweet recipes.

Like other nondairy milks, if you choose to make your own oat milk, you can make it even smoother and silkier by straining it through cheesecloth.

Average 8-ounce serving: calories; 5 g fat; 16 g carbohydrates 5 g sugar; 3 g protein. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. The 9 Best Non-Dairy Milks of These are creamy, smooth, and fully vegan.

By Lacey Muinos. Lacey Muinos. Lacey Muinos has written about health, wellness, food, and skincare for five years. Learn about The Spruce Eats' Editorial Process.

Our Top Picks. Best Overall:. Best Oat:. Best Coconut:. Best Banana:. Best Cashew:. Best Hemp:. Best Chocolate:. Best Soy:. Best Blend:. In This Article Expand. Our Picks. What to Look for. How We Selected. Why Trust The Spruce Eats? Best Overall. MALK Unsweetened Sprouted Almond Malk.

What We Like Organic Clean, simple ingredients Great taste. Best Oat. Oatly Original Oat Milk. What We Like Fortified with nutrients Smooth and creamy consistency Tastes great in coffee.

Best Coconut. Califia Farms Go Coconuts Coconutmilk. View On Instacart. com View On Safeway. What We Like Good source of calcium Free of GMOs and carrageenan No added sugars. The 9 Best Dairy-Free Ice Creams of Best Banana. Mooala Organic Bananamilk. View On Amazon View On Instacart. What We Like No added sugar Good source of calcium Organic.

Best Cashew. Elmhurst Unsweetened Milked Cashews. What We Like Clean, simple ingredients Good source of omega 3s Provides some protein. The 11 Best Vegetarian Cookbooks of Best Hemp.

Pacific Foods Hemp Original Unsweetened Plant-Based Milk. What We Like Good source of vitamin D Provides protein Non-GMO. Best Chocolate. com View On Instacart.

What We Like Thick and creamy consistency Not too sweet Clean, simple ingredients. The 11 Best Vegan Chocolates of Best Soy. Westsoy Organic Unsweetened Soymilk Plain. What We Like Rich source of protein Contains just two ingredients Smooth and creamy. Best Blend. Silk Original Protein.

com View On Kroger. What We Like Rich source of protein Carrageenan-free Good source of calcium. The 9 Best Vegan Cheeses of The 8 Best Hot Chocolate Mixes for Chilly Nights.

Updated by Sharon Lockley. Sharon Lockley.

Rice milk Other options Plant-based milk alternatives can be made from legumes (soy), cereals (oats, rice), nuts (almond, coconut), seeds (flax, hemp) or other grains (

Video

Low-priced dairy-free alternatives - Coconut milk Rice milk Other options Plant-based milk alternatives can be made from legumes (soy), cereals (oats, rice), nuts (almond, coconut), seeds (flax, hemp) or other grains (

This Greek yogurt had an amazing smooth texture that made it a big hit with our editors. It's full of protein 14 grams to be exact and only 80 calories per serving, and made the list by meeting our RDs' criteria of being artificial hormone-free, under calories with less than 12 grams of sugar and 1 gram of saturated fat.

Per container: 90 calories, 0 g fiber, 14 g protein, 4 g sugar, 40 mg sodium, 0 g fat 0 g saturated , 7 g carbs.

This fruity yogurt is one you should definitely stock up on. It's full of real-deal blueberries, and only has 15 grams of sugar and calories per serving. Per container: calories, 0 g fiber, 12 g protein, 15 g sugar, 60 mg sodium, 0 g fat 0 g saturated , 17 g carbs. Our dietitians tasked us with finding a cream cheese with no more than 4 grams of saturated fat and milligrams of sodium with no partially hydrogenated oils or trans fats —and here's the winner!

This cream cheese is whipped to perfection and only 60 calories per serving. Return to a simpler time with these tasty cheese sticks. Our editors were smitten with the flavor and texture of the mozzarella, which fit our dietitians' criteria of 80 calories or less and no more than milligrams of sodium and at least 15 percent of the daily value for calcium.

Each stick contains 8 grams of protein and only 80 calories. Pair it with some whole-grain crackers for a satiating afternoon snack. Per 1-stick serving: 80 calories, 0 g fiber, 8 g protein, 0 g sugar, mg sodium, 6 g fat 3.

You can thank a luxurious pumpkin and sweet potato sauce for that can't-believe-it's-not-real dairy taste. On top of that, this vegan variety fit our dietitians' nutritional bill by having at least 2 grams of fiber, 8 grams of protein, and no more than milligrams of sodium. It also contains no hydrogenated oils, trans fats, or artificial colors.

Per 2. More mac and cheese, please! According to SELF editors, this boxed mac and cheese tastes like the fancy stuff. Plus, it has no added sugars and only calories per serving.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

Fitness Food Health Love Beauty Life Conditionally Shopping. If you're used to getting your vitamin D and calcium from cow's milk, you may be wondering what all these different "milks" are. Since they didn't come from an animal, even the labeling system has been under fire by consumers and the FDA in recent years.

While soy milk and almond milk may be familiar, new nondairy milk alternatives made from grains like quinoa, hemp seeds, and even peas are hitting shelves. We'll walk you through the basics the most popular as well as up-and-coming plant-based milk alternatives out there and help you choose the right substitute for your recipe or to sip on with breakfast.

We've also got tips for making your own milk substitutes at home. If you have dairy allergies or food intolerances, these milk alternatives could be just the drink for you!

After soy milk, almond milk quickly rose to the top of popular nondairy milks. Though we did recently find that production of this nut milk could be harmful to our honey bees. You can buy almond milk at the store, but you can also make your own by soaking almonds in water, then blending them into milk with more water.

High in vitamins and low in calories but also low in protein , it tastes nutty, a little sweet, and creamy, so it's tasty from the glass or over cereal. Although it can be used in sweet recipes and most savory dishes, some people consider it too sweet for savory dishes so stick to adding in smoothies and desserts.

Average 8-ounce serving: 30 calories; 2 g fat; 1 g carbohydrates; 9 g sugar; 1 g protein. The beloved green fruit known for making creamy dips is the newest addition to the nondairy milk family.

Avocadomilk was formerly only available in New Zealand and Australia but it's now making its way to the US this year in markets.

Instead of being combined with solely water, Avocadomilk is made from a blend of oats and freeze-dried avocados. Avocadomilk will be available in regular which yes, does maintain the fruit's green color and cacao for a natural chocolate flavor. The nondairy milk brand uses avocados that consumers are less likely to buy imperfect looking but still perfectly delicious to prevent food waste.

Average 8-ounce serving: 90 calories; 4 g fat; 14 g carbohydrates; 6 g sugar; 2 g protein. Like almond milk, cashew milk is low in calories. It's also low in protein. Make your own cashew milk at home by soaking raw cashews in water overnight, then blending them into milk in your blender with a few added cups of water.

Like other nut milks, cashew milk is rich and creamy and tastes slightly nutty. Drink it on its own, or use it for thickening smoothies and as a substitute for cow's milk in most desserts. Average 8-ounce serving: 40 calories; 4 g fat; 2 g carbohydrates; 0 g sugar; 1 g protein.

The dark, nutty grains you used to see on Chia Pets are now being used to add fiber and healthy fats to baked goods and to naturally thicken breakfast puddings , but they're being turned into milk, too.

The brand Mamma Chia is working to bring the first commercially-sold chia milk product to stores. The organic milk has mg of nutrient-rich Omega-3s that are beneficial to heart health and zero added sugar.

Average 8-ounce serving: 60 calories; 5 g fat; 2 g carbohydrates; 0 g sugar; 2 g protein. There are two different kinds of coconut milk: coconut milk beverage and coconut milk sold in a can. Not meant for drinking, thick and creamy canned coconut milk is prepared from the meat of the coconut.

You'll find the canned version in desserts such as Paleo-friendly ice cream and savory soups. Coconut milk beverage is thinner and can be drunk straight out of a glass and used as a substitute for regular milk.

It's higher in fat than some other milk substitutes but lower in protein. If you choose to add it to savory dishes, you'll probably be able to notice the coconut flavor, but it won't be overpowering.

Try it in our Thai cauliflower curry for your next Meatless Monday. Average 8-ounce serving: 45 calories; 4. When it comes to plant-based protein, hemp milk packs a good amount at 4 grams per 1 cup serving.

Whole milk has about 8 grams of protein per cup. It's made from the seeds of the hemp plant and has a slightly sweet, nutty taste and a thin, watery texture. Hemp milk is a great candidate for adding to savory recipes, smoothies, puddings, and drinking on its own, too.

Whether for yourself or for kiddos, chocolate milk is a staple in many households. While many brands that carry non-dairy milk also offer a chocolate version, they can lack the creaminess of traditional chocolate milk or have an artificial taste.

Its other ingredients include filtered water, whole-grain oats, cacao powder, vanilla extract, and sea salt. What it lacks in calcium, it makes up in protein. Size: 32 ounces Allergens: None Flavor: Dark chocolate. The best non-dairy milk for protein is undoubtedly soy milk, but not all soy milks are made the same.

Many contain filler ingredients like gums, oils, and carrageenan. West Life, which used to be called WestSoy, is one of the cleanest soy milks on the market. Each serving contains a whopping 9 grams of complete plant-based protein. Each carton only contains four servings, however, so we wish it was bigger for the price.

Size: 32 ounces Allergens: Contains soy Flavor: Unsweetened plain. For a non-dairy milk you can find pretty much anywhere, Silk is a sound option.

This milk gets its creaminess from a blend of almonds and cashews while pea protein adds an impressive 10 grams of protein. It comes in a large half-gallon carton, making this a great value. It provides added calcium, vitamin D, and iron yet remains lower in added sugars compared to other sweetened non-dairy milks.

Size: 64 ounces Allergens: Contains almonds and cashews Flavor: Original. Oat milk is a popular choice for good reason, and Oatly's Original Oat Milk is the leading brand among vegans and non-vegans alike for its unrivaled creaminess and ability to froth in coffee.

Non-dairy milks are made from a variety of ingredients. The first ingredient is usually water followed by the main ingredient or base. The following ingredients make for common bases in plant milks:.

Though less common, non-dairy milk can also be made from a base of hazelnuts, walnuts, pistachios, flax seeds, macadamia nuts, rice, and more.

When looking at the ingredients, Newgent says the fewer is better. These have the simplest, shortest ingredient lists. Other ingredients may be added on top of the base for flavor, sweetness, texture, or preservation.

Some contain added flavors to yield vanilla, chocolate, and strawberry varieties. Gellan gum and sunflower oil are common additions for textural purposes. Micronutrients like calcium, vitamin D, and vitamin B12 may be added to the end of the ingredients list. The right non-dairy milk to choose can sometimes depend on how you plan on using it.

Cehn keeps multiple types of non-dairy milk on hand for various uses—she uses a different one for coffee, protein shakes, and cooking, she says. For coffee, choose a creamy non-dairy milk.

Oat milk is known for adding a creamy froth to hot beverages, making Oatly popular among coffee enthusiasts. Soy milk is also tasty in coffee. You have more creative control with smoothies, however. Any non-dairy milk can be used in a smoothie, so this comes down to personal preference or selecting one that gives your breakfast or snack a boost in nutrients.

For baked goods, Newgent recommends non-dairy milks that are naturally higher in fat. For this, coconut milk is a good option. Non-dairy milks made from nuts and seeds, such as cashew milk and hemp milk, may also be richer in fats.

When it comes to cooking, Cehn points out that vegan-friendly recipes often call for unsweetened plant milks. You want the milk to add creaminess but not really lend any unwanted flavors.

Product labeling can tell you a lot about a non-dairy milk. Typically, brands will label their products with any certifications or certifications they may have relating to the ingredients, such as kosher, organic, and non-GMO.

These come in handy if you have dietary restrictions or preferences to keep in mind. For those with allergies, look for "gluten-free," "soy-free," and "nut-free" as well. Since there are common ingredients in non-dairy milk that some people avoid, some brands label their products as free of those things.

Gums, oils, and carrageenan can add smoothness and prevent separation, but not everyone includes these ingredients in their diet.

So, those people appreciate labels that declare when a product is "carrageenan-free," "gum-free," and "oil-free. For example, you might see "creamy" or "barista-style. Though it might seem obvious, "vegan" and "dairy-free" are common labels found on non-dairy milk packages. Or, lactose-free milks can be confused with milks totally free from dairy.

These labels help clear up some confusion about whether the ingredients are truly plant-based. You can opt for plain old oat milk or look for the "barista" label that some brands now offer for an even better texture.

Nut milks and soy milk also work well in coffee. Soy milk adds creaminess while coconut milk adds flavor. Almond milk is always an option for coffee, though it tends to be more watery than other options. If you like your coffee a little sweet, opt for a sweetened non-dairy milk.

Yes, non-dairy milk is suitable for baking, though some may work better than others. Baking is a good time to use sweetened and flavored non-dairy milks, Cehn says.

While you can bake with non-dairy milk, Newgent adds that you may need to adjust the recipe to account for the thin consistency plant milks tend to have. Stick to soy when baking to avoid watered down recipes, Newgent says. Once you open a shelf-stable carton of plant-based milk, it needs to be refrigerated.

The packaging may also specify whether you need to use it up within a certain amount of time. Some products should be used within seven days of opening, for example. To have more control over the ingredients, you can make your own non-dairy milk at home.

There are some nut milk makers to make the job easier, but all you need to get started is a blender and nut milk bag. To make almond milk at home , start by soaking your almonds overnight. This makes them easier to blend. Drain them the next day, and add them to a blender with some water. Blend until smooth and strain using a nut milk bag.