This dairy-free milk alternative makes for an excellent substitute in your favorite cooking and baking recipes and is a breeze to make at home with just a few simple ingredients!

White and black kitchen towel, milk jar with oat milk, and silver measuring cup with oats.

Oat milk is made with rolled oats and water that have been blended together and strained, leaving a creamy and slightly sweet-tasting dairy-free milk. It is a great, plant-based, nut-free milk that provides another solid alternative to dairy.

The biggest benefits to making it at home are that it is cost-efficient and you can create whatever flavor profile (think: sweetness + add-ins) you want! Other benefits of oat milk include:

  • Dairy-free: oat milk is dairy-free and a great choice for anyone who is lactose intolerant or dairy sensitive. 
  • High in fiber: oat milk contains twice the dietary fiber than cow’s milk and is beneficial for supporting a healthy gut and digestion. Oat milk specifically contains beta glucan, which is a type of soluble fiber that helps regulate blood sugar levels and may help lower blood cholesterol levels.
  • Provides high levels of iron: it also acts as a good source of iron (one cup contains approximately 10% of the recommended daily intake) which helps promote healthy red blood cell production.

Ingredients Needed

The list is super short and simple! Here’s everything you’ll need:

Oat milk ingredients on a marble surface with ingredient labels written in white letters.
  • Organic Rolled Oats – you can’t make oat milk without the oats! For this homemade oat milk, you will need 1 cup of organic rolled oats.
  • Water – 4 cups of water head into the blender with the rolled oats.
  • Maple Syrup – 2 tablespoons of maple syrup add a simple sweetness to the oat milk (you can absolutely omit this ingredient if you don’t want any added sweetness).
  • Vanilla Extract – 1 teaspoon of vanilla extract adds warmth and depth of flavor.
  • Salt – a pinch (approximately a ¼ teaspoon) of sea salt ties the sweet and savory flavors together resulting in the tastiest, balanced oat milk! 

Ingredient Modifications

While the key players (oats and water) remain the same (they are what foundationally makes oat milk, oat milk), you can certainly modify some aspects of this recipe.

  • Use a different sweetener: this recipe uses maple syrup to add additional sweetness to the oat milk, but you can change up the sweetening component by using honey or even blend in some dates with the oats. You can also omit the sweetener altogether!
  • Omit the vanilla: the vanilla enhances sweetness and warmth of the oat milk, but is not a required ingredient. To keep your oat milk super simple, you can omit the vanilla. 
  • Keep it simple: you can also keep the recipe super simple by using just oats and water and omitting the rest of the ingredients entirely.

Supplies Needed for this Recipe

How to Make Oat Milk at Home

The process of making oat milk is pretty simple! Here’s how you’ll do it:

Top down view of blender with water being poured over oats.
Blender filled with oats and topped with water.
Top down view of blender with oats and water combined and bubbling on top.
Blended oats bring poured over cheesecloth in measuring cup.
Cheese cloth with oats being held over measuring cup filled with oat milk straining from cheese cloth.
Glass milk jar filled with oat milk.
  1. Blend – add all of the ingredients to the blender and blend on high for 30-45 seconds. You’ll want to be really mindful of this time! Blending for any longer will cause the milk to be slimy.
  2. Strain – next, drape a double layer of cheesecloth or nut milk bag over a large bowl or measuring cup and pour the oat milk over it. 
  3. Remove the nut milk bag – remove the cheesecloth/nut milk bag with the oat pulp. Resist the urge to squeeze the cheesecloth/nut milk bag to get the excess liquid out – this can also result in slimy milk!
  4. Pour in an airtight container – last, pour the strained oat milk into an airtight jar and store in the fridge.
  5. Chill and enjoy!

Storage Instructions

Once your oat milk is strained, you’ll want to store it in an airtight container in the fridge for up to 5 days. Since there are not any added stabilizers, it may separate some during storage. If this happens, just give the jar a shake to remix, and you’re good to go!

Does it need to be refrigerated?

Yes! Since you’re making your oat milk fresh (without any stabilizers or preservatives), it needs to be stored in the refrigerator so that it doesn’t spoil.

Does oat milk go bad?

Like any other fresh milk, oat milk does go back. It’s best to consume your oat milk within 5 days of preparing it. If it becomes lumpy, slimy, has a change in color, or starts to smell bad, you’ll want to throw it out. 

Milk jar filled with oat milk and white and black kitchen towel to the left hand side.

Frequently Asked Questions

What does oat milk taste like?

Oat milk actually tastes like (and has a similar texture to) whole milk with a slight hint of sweetness. It is thicker than other non-dairy milks (like almond or cashew milk) while still being light.

Is oat milk good for you?

While what is “good” for each individual person varies depending on what is efficient or not efficient for their individual body, generally speaking, oat milk is a healthy choice. It is high in fiber (which promotes healthy digestion), a good source of iron, and contains plant-based protein, making it a well-rounded choice for a dairy alternative. 

Is oat milk gluten-free?

Oats on their own are gluten-free in nature, however, it’s important to make sure that you check the package for oats that are specifically listed as gluten-free if you are sensitive, intolerant, or have Celiac Disease, because they otherwise may have come in contact with grains such as wheat, rye, and barley during processing.

Why is my oat milk slimy?

Oats contain an enzyme that, when activated, helps bind them together (which is great when you’re making oatmeal, but not so much for oat milk). To better your chances for a creamy, non-slimy oat milk, there are several things you can do: use ice-cold water (so you don’t activate those enzymes), don’t soak your oats overnight (this will also activate those enzymes), make sure you don’t squeeze the cheesecloth/nut bag when straining the milk, and don’t blend the water and oats for longer than 30-45 seconds.

Is homemade oat milk good for gut health?

Oat milk is higher in dietary fiber than cow’s milk, making it a great option for adding fiber to your diet and supporting your gut health!

How to Make Oat Milk

3 — Votes 2 votes
By Cassy Joy Garcia
Prep: 5 minutes
Total: 5 minutes
Servings: 4 servings
This dairy free alternative makes for an excellent substitute in your favorite cooking and baking recipes and is a breeze to make at home with a few simple ingredients!


  • 1 cup rolled oats
  • 4 cups water
  • 2 tablespoons maple syrup optional
  • 1 teaspoon vanilla extract
  • a pinch of sea salt approximately a ¼ teaspoon


  • Add the rolled oats, water, maple syrup (if using), vanilla extract, and salt to the blender and blend on high for 30-45 seconds.
  • Drape a double layer of cheesecloth or nut milk bag over a large bowl and pour the oat milk over it. 
  • Remove the cheesecloth/nut milk bag with the oat pulp.
  • Pour the strained oat milk into an airtight jar and store in the fridge.
  • Chill and enjoy!

Recipe Notes

  • Be really mindful of the time in the blender. Any longer than 30-45 seconds will cause the milk to be slimy.
  • Resist the urge to squeeze the cheesecloth/nut milk bag to get the excess liquid out–this can also result in slimy milk.


Calories: 120kcal | Carbohydrates: 22.7g | Protein: 2.9g | Saturated Fat: 0.2g | Sodium: 156.1mg | Fiber: 2.4g | Sugar: 6.2g

Additional Info

Course: Drink
Cuisine: American
Servings: 4 servings
Calories: 120
Keyword: homemade oat milk, oat milk

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Melissa Guevara

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  1. Do you do anything with the oats after straining? Are you able to make oatmeal with it? Or maybe dry the oats for flour?

    1. Hi Samantha! That is a great question! From what I have found, there are a lot of ways to repurpose the oat pulp after making the oat milk. Food-related: you could sub out some of your regular flour in a cookie, brownie, or muffin recipe (about 1/3 of a cup) and use the pulp to give it a gooey texture, or use in any recipe that calls for mashed banana or applesauce. Non-food related: Use in an oat bath or as a scalp mask treatment. This has inspired me to want to try some replacements in our recipes! ~Melissa