Oat Milk

Number of Servings: 3 (289 G)
Prep Time: 30 Minutes

Oat milk is a dairy-free, nut-free alternative to regular milk. It’s easy to make from scratch and inexpensive. Store for up to 4-5 days in the fridge, and keep in mind that it may need to be shaken before use. Pro Tip from Expert Chef Erin Dow: if this recipe isn’t sweet enough for you, stir in 2 tablespoons of maple syrup, which brings the recipe rating to 2 Guiding Stars.


  • 1 cup steel-cut oats
  • 3 cups filtered water
  • 1 teaspoon pure vanilla extract (optional)
  • 1/4 teaspoon ground cinnamon (optional)


  1. Rinse and oats and drain. Cover oats with water and soak for at least 20 minutes. After soaking, rinse and drain the oats thoroughly.
  2. In a blender, combine oats and the water.  Cover and blend for about 1 minute, gradually turning up the speed.
  3. Using a fine sieve, strain out the oats. Press pulp to drain thoroughly.
  4. After thoroughly cleaning your blender and sieve, process just the milk and strain again two more times.
  5. Whisk in optional flavorings and store in the fridge.

Nutrition Facts

3 servings per container

Serving Size 289G

Amount per serving
Calories 200
% Daily Value*
Total Fat 3.5g 4%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 1g
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 35g 12%
Dietary Fiber 5.5g 21%
Total Sugars 0g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 0g
Protein 9g
Vitamin D 0mcg 0%
Calcium 35.2mg 2%
Iron 2.5mg 10%
Potassium 225mg 4%
Vitamin A 0mcg 0%
Vitamin C 0mcg 0%
Vitamin E 0.4mg 0%
Vitamin K 0mcg 0%
Thiamin 0.4mg 35%
Riboflavin 0.1mg 8%
Niacin 2.5mg 20%
Vitamin B6 0.1mg 6%
Folate 29.1mcg 7%
Vitamin B12 0mcg 0%
Biotin 10.4mcg 35%
Chloride 65.5mg 2%
Pantothenate 0.7mg 20%
Phosphorus 272mg 20%
Iodine 3.3mcg 2%
Magnesium 94.4mg 20%
Zinc 2.1mg 20%
Selenium 0mcg 0%
Copper 0.4mg 35%
Manganese 2.6mg 110%
Chromium 7.2mcg 20%
Molybdenum 38.5mcg 80%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Water, Whole Grain Oats.

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