Oat Milk
the natural plant-based alternative
What is this ingredient?
Oat milk is made by soaking oats, blending and straining. Unlike almond milk (only 2% almonds), good oat milk contains 10-15% oats, actually providing nutrients.
The main advantage: oat milk retains the beta-glucans from oats - soluble fibers that create a creamy texture. These fibers also make it creamier than other plant milks, without needing gums or stabilizers.
Choose unsweetened varieties without added oils. Even better: make oat milk yourself by blending 1 cup oats with 4 cups water and straining. Add a pinch of salt for flavor.
How does it taste?
Creamy and mildly sweet with a soft, cereal-like flavor.
Pairs well with:
Pairs well with coffeevanillabananacinnamon and cocoa.
Did you know...?
- Oat milk was invented in the 1990s by Swedish researcher Rickard Oste at Lund University.
- Oat milk has the smallest ecological water footprint of all plant-based milks.
Nutritional Value & Energy
Per 100ml
Oat Milk is low in calories thanks to natural nutrients .
Per 100g
Minerals
Vitamins
Omega-3 fatty acids
More nutrients
B-Vitamins
Trace Minerals
EU-approved nutrition claims
There are currently no EFSA-authorized health claims specific for Oat Milk.
What's being researched?
Oat milk beta-glucan and cholesterol
The beta-glucan content of oat milk and its effects on cholesterol are being studied. Whether processing into beverage form retains sufficient beta-glucan for clinically relevant effects is subject to ongoing research.
Supported by: [1] Singla A (2024) , [2] Sethi (2016)
Good Combinations (Synergy)
Combine oat milk smartly to enhance the effect:
Oat Milk 
Raw cacao Perfect combination - creaminess without magnesium inhibition
Technical: Dairy proteins (casein) bind magnesium in the gastrointestinal tract and significantly diminish absorption. Oat milk contains no casein, so magnesium from cacao (230mg per 100g) remains freely available for absorption. Additionally, oat milk provides prebiotic beta-glucans.
What does this mean for you? Make your hot chocolate with oat milk instead of cow's milk. You get the same creaminess but absorb much more magnesium from the cacao.
Oat Milk 
Honey Beta-glucans + prebiotics for gut flora and lipid profile
Technical: Oat milk contains beta-glucans that work as prebiotics and bind bile acids in the gut. Honey contains FOS (fructo-oligosaccharides) feeding Bifidobacterium and Lactobacillus. Together they support the gut microbiome from two angles: prebiotic fiber + prebiotic sugars.
What does this mean for you? Oat milk with a spoon of honey is a double prebiotic combination. The beta-glucans from the oats and the FOS from the honey both feed your beneficial gut bacteria.
Oat Milk 
Cinnamon Double glycemic balance
Technical: Oat milk contains beta-glucans (soluble fiber) that form a gel in the gut and slow carbohydrate absorption by 20-30%. Cinnamon contains methylhydroxychalcone polymers (MHCP) that activate insulin receptors and stimulate GLUT4 transporters. Two different mechanisms, same glycemic goal.
What does this mean for you? Oat milk with cinnamon is a smart combination for smoothies, oat milk latte or porridge. The dual glycemic support means longer energy after breakfast without peaks and valleys.
Recipes with Oat Milk
Discover delicious recipes featuring oat milk:
Acai Bowl with Banana, Berries and Oats 10 min Fresh berry bowl for fresh mornings 
431 kcal 
8g protein 2 synergies 
Avocado Spinach Muscle Builder Shake 5 min Creamy green shake with 650 calories for post-workout 546 kcal 28g protein 1 synergies 
Banana-Almond Evening Shake 5 min Creamy shake with almond butter, yogurt and warm cinnamon 420 kcal 16g protein 2 synergies 
Banana-Berry Nice Cream 5 min Nice cream built on frozen banana, blueberries and strawberries with a splash of oat milk — without added sugars and ready in 5 minutes 140 kcal 2g protein 2 synergies 
Banana-Peanut Butter Nice Cream with Cacao Nibs 5 min Creamy vegan ice cream from frozen banana with peanut butter and crunchy cacao nibs 201 kcal 6g protein 2 synergies 
Berry Antioxidant Blast 5 min Deep purple smoothie with blueberries, strawberries and pomegranate 320 kcal 6g protein 2 synergies 
In the Kitchen
Storage
Location:Refrigerator
Shelf life:7-10 dagen (geopend), maanden (ongeopend)
Shake before use (may separate). Homemade oat milk keeps 3-4 days.
Preparation
Perfect for smoothies, oatmeal, coffee (foams well), and baking. Not ideal for high-heat cooking (becomes slimy).
Substitutes
Smart preparation
1Shake oat milk well before use, it settles quickly.
2Heat oat milk slowly and do not let it boil.
Why?
Boiling makes oat milk slimy due to starch release.
3Use barista oat milk for frothing in coffee.
Why?
Barista versions contain added fats that froth better.
Caution / Warnings
Oat Milk is very safe, but there are scientific considerations:
Celiac Disease (strict gluten-free) Moderate
Oats are naturally gluten-free, but often cross-contaminated with wheat
Advice:
Choose certified gluten-free oat milk for celiac disease
Summary
Oat milk is the most nutritious plant milk thanks to beta-glucans, a type of soluble fiber from oats. Choose unsweetened without added oils. Foams excellently for coffee. Make yourself: blend 1 cup oats + 4 cups water and strain.