Skip to main content
← All recipes
Oat Milk
Drinks· American

Oat Milk

The cheapest homemade milk — rolled oats and water, blended fast and strained.

High-FiberVeganGluten-FreeDairy-Free
🧺 You have 0/3 tracked ingredients — missing Rolled Oats, Salt, Date.
4Serves
5mPrep
0mCook
5mTotal
EasyLevel

Ingredients

Make
4
servings
  • ·1 cup rolled oats~90 gRolled Oats
  • ·4 cups cold water~946 g
  • ·1 pinch salt~0 gSalt
  • ·1 pitted date~8 gDate

Steps

  1. 1Add the oats, cold water, salt and date to the Vitamix.
  2. 2Blend on high for just 30–45 seconds (over-blending makes it slimy).
  3. 3Strain through a nut-milk bag; refrigerate up to 5 days.

Tips

  • 💡Use cold water and don't over-blend, or the oat milk turns gummy.

Nutrition · 1 serving (~261 g)

🔥 Calories91
🥩 Protein3.1g6% DV
🍞 Carbs16g6% DV
🥑 Fat1.5g2% DV
🌿 Fiber2.2g8% DV
Sugar 1.6 gSodium 32 mg
Vitamins
Thiamin0.14mg12%
Riboflavin0.03mg2%
Folate8.3mcg2%
Niacin0.30mg2%
Vitamin B60.03mg2%
Vitamin E0.17mg1%
Vitamin K0.55mcg0%
Minerals
Manganese0.91mg40%
Selenium6.3mcg11%
Copper0.10mg11%
Zinc0.79mg7%
Phosphorus89mg7%
Magnesium29mg7%
Iron0.95mg5%
Potassium96mg2%
Calcium13mg1%

Estimated per serving — for guidance, not a measured label.

What drives the score

63/100
Grade B
Nutrient density20/35
Protein quality8/15
Fiber6/10
Healthy fats5/10
Bioactives10/15
Glycemic impact9/10
Bioactives
avenanthramidesbeta-glucan

What's in it — ingredient scores

This recipe scores 63 / B — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.

🫙
Rolled Oats
~90 g
🧂
water
~946 g
🫙
Salt
~0 g
Date
Date
~8 g