Making homemade oat milk is easier than you may think
Oat Milk has become our new favorite non-dairy milk but it can be pricey. Which, now that I know how to make it, seems a bit ridiculous. It’s MUCH less expensive to make than cashew or almond milk and it’s simpler too. Homemade oat milk is simply rolled oats and water blended together then strained to leave the pulp behind.
It is higher in calories than nut milks. Unsweetened almond milk typically has 30 calories per one cup. Oat milk has about 110 calories per one cup. Oat milk is also higher in carbohydrates, but it contains more protein and fiber than nut milks. It’s a good option for anyone looking to lower cholesterol.
Amazing thing about oat milk: It is rich in antioxidants such as ferulic acid and a group of antioxidants called avenanthramides, which increase the production of nitric oxide to stimulate dilation of blood vessels for better blood flow and reduced blood pressure. (1)
Be aware: homemade oat milk can get slimy. That’s because of beta-glucan, the soluble fiber in oats. It partially dissolves in water and forms a thick, gel-like substance that binds cholesterol and delays stomach emptying, thereby reducing absorption of cholesterol and glucose while promoting a healthy gut. BUT that gel can make oat milk seem slimy. I’ll have some tips for you to avoid that and still get the health benefits from the beta-glucan!
Benefits? Studies have shown it may reduce total and LDL cholesterol, lower blood sugar after a meal, and reduces appetite by slowing digestion.
Okay enough science. Ready to learn how to make homemade oat milk?
I read quite a few recipes. Some said soak the oats, others said absolutely DON’T soak the oats. I started with the no-soak method as I was looking for the simplest way possible – and I wanted to avoid the sliminess issue which can increase if you soak them.
You can add a couple dates for sweetness, vanilla extract, cocoa or cacao powder, fresh berries – whatever you like.
Some other “no-slime” tips:
Only blend 30-45 seconds, strain twice, and don’t overheat it. I heat up mine for just a short time before I add to coffee or tea for a latte.
Want your homemade oat milk to froth? Add some extra good fat, like coconut oil. It still won’t foam like dairy milk, but since I can’t really have dairy….some froth is better than nothing. I’m experimenting with other oils and nut butters to see if I can find the best combo for lattes. Still working on it – I’ll keep you posted.
Homemade Oat Milk
4-6 cups very hot water (use less for thicker milk)
1 cup rolled oats.
Pinch of salt
2-3 dates (optional)
1-2 TB oil such as coconut oil, avocado oil, nut oil (optional)
- Add hot water to high speed blender (I love my Ninja), add the dates if using and blend thoroughly. If you add the dates with the oats, you’ll have to blend too long and you’ll end up with the dreaded slime.
- Add dash of salt, oats, and oil if using
- Blend 25-40 seconds. That’s it. DO NOT over blend. Again with the slime….
- Strain through fine strainer or nut milk bag. Strain twice to remove more of the residue.
- Transfer to a sealed container and refrigerate for up to 5 days. I found a great bottle at TJ Maxx for just a couple dollars! But even a canning jar will do.
- Shake well before using as some separation will happen.
What do you do with the leftover pulp?
You can refrigerate it for a few days or freeze it for later. It’s got loads of nutrients left in it (like 40%!), so don’t just pitch it.
Make overnight oats
Use in a face mask or scrub
Check out these recipes for making the most of the leftover pulp.
Happy Oat Milking!!
If you make this recipe, tell us what you think in the comments!