How to Make Oat Milk in 3 Easy Steps

Follow our easy steps for making oat milk and find out the many health benefits of homemade oat milk.

April 29, 2021

By: Leesa Morales, MScN

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Photo By: Leesa Morales

Why You Need to DIY

You’ve probably seen oat milk on the menu at your favorite coffee shop and lining the grocery store shelves by now, but did you know that in just a few simple steps you can make your own right at home? Oat milk is a versatile, nut-free and vegan alternative to dairy, and is delicious in hot drinks, smoothies, chia pudding, and — you guessed it — oatmeal! Once you get the hang of this recipe, you can start to adjust the sweetness, richness, flavor and volume based on your preferences.

The Health Benefits of Oat Milk

Whole-grain oats are rich in soluble fiber, minerals and antioxidants which may have a positive effect on hypertension, according to a systematic review from the British Journal of Nutrition. Oat milk is a healthy alternative to dairy, since it contains no fat or cholesterol, just be sure to buy or make oat milk that is low in added sugars.

What You'll Need

For this recipe, you will need a blender, measuring cups and spoons, a fine mesh strainer and a 40-ounce storage jar.

Learn More: Almond and Oat Milk

Gather Your Ingredients

For this recipe, you will need:

1 cup whole-grain rolled oats
1/2 teaspoon fine-grain pink sea salt
1 teaspoon vanilla extract
4 cups cold filtered water
To sweeten, use 1 teaspoon raw honey, which is optional.

Add to Your Blender

Add all ingredients to the blender.

Puree

Puree your ingredients until completely smooth, about 30 seconds.

Strain Your Blended Mixture

Pour the milk through a fine-mesh strainer into your favorite storage jar. Do not press or squeeze the pulp to extract more liquid, which will make the milk gummy or slimy, due to the type of fiber in oats. Discard the pulp. Transfer the milk to the refrigerator, and use within three days.

Uses for Oat Milk

Incorporating oat milk into your diet couldn’t be simpler, or more delicious! Try soaking whole-grain oats overnight in oat milk (1 part oats: 2 parts milk), or drizzle over a batch of pre-cooked steel-cut oats (1 part oats: 4 parts water). Top with nuts, seeds, fruit, nut butter and/or bee pollen for a hearty, protein-packed breakfast on the go.

A Healthy Smoothie Staple

You can also use oat milk in your favorite smoothies for an extra creamy texture. Try blending 1 frozen banana with 1 cup frozen pineapple, 1 cup oat milk, 1 tablespoon cashew butter, 1 teaspoon turmeric and 1 scoop collagen. Serve dusted with turmeric and crumbled freeze-dried raspberries.

Try It in Chia Pudding

Chia pudding is a delicious 2-ingredient breakfast that is packed with protein, fiber and omega-3 fatty acids. It is extra simple to make, and serves as a neutral base for any of your favorite toppings. Whisk 1 part chia seeds with 4 parts oat milk until seeds begin to gelatinize, about 1 minute. Store in an airtight container in the refrigerator until ready to use.

Make an Oat Milk Matcha

Oat Milk Matcha is a delightful alternative to coffee for a morning caffeine lift. Add 1 cup warm oat milk, 1 teaspoon matcha powder, 1 teaspoon raw honey and 1 scoop collagen to a blender. Process until frothy, and serve in your favorite mug. Top with rose petals and bee pollen for an extra special ritual.