Oat Milk Recipe

By: Melissa Guevara
Fed & Fit
Fed & Fit

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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.

What is Oat Milk?

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 of making it at home are that it is cost-efficient and you can create whatever flavor profile (think: sweetness + add-ins) you want!

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. 

Close up of measuring cup with oats spilling over the edges and milk jar with oat milk blurred in the top left corner.

Benefits of Oat Milk

There are a lot of great benefits to oat milk, aside from just the cost-efficiency of making your own at home. 

  • 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.

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.

Is it cheaper to make your own oat milk?

Making your own oat milk is actually really cost-efficient! A two-pound bag of old-fashioned rolled oats costs around $5.00 and contains approximately 9 cups of oats (enough to make this recipe 9 times!). One carton of oat milk from the store is going to cost between $3.00-$5.00, making this homemade oat milk a much more cost-efficient option.

Oat Milk Ingredients

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

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

  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!
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.

Storing Homemade Oat Milk

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!

Do you have to refrigerate DIY Oat Milk?

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. 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.

How long does Oat Milk last?

When stored in the fridge in an airtight container, oat milk is good for up to 5 days. 

Oat Milk FAQ

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 oat milk healthy?

I think so! Oat milk contains fiber and other nutrients and supports a healthy digestive system. The presence of vitamin B also helps with digestion and can help with regulating blood sugar. 

Oat Milk vs Almond Milk – Which is better for you?

When looking for milk alternatives, you really can’t go wrong with either. As far as nutritional value, oat milk is higher in fiber and B vitamins, while almond milk is slightly lower in calories and higher in protein. There aren’t a lot of stark differences, so it really comes down to your preferences in taste and texture. While both oat milk and almond milk are water-based, oat milk tends to be closer in consistency and flavor to cow’s milk. If you are shopping for a store-bought brand, look for an unsweetened option to limit sugar and be mindful of different stabilizers/emulsifiers that are added (like xantham gum and guar gum) if you are sensitive.

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!


Oat Milk

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!

  • Author: Cassy Joy Garcia
  • Prep Time: 5 min
  • Cook Time: 30-45 seconds
  • Total Time: 6 minutes
  • Yield: 4 servings 1x
  • Category: Drinks
  • Method: Blender


  • 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) 


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


  • 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.

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  1. Samantha M says:

    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. Melissa Guevara says:

      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