Oat milk: benefits, properties and DIY recipe

Oat milk, obtained from the homonymous cereal, is a vegetable drink rich in taste and properties. Let’s find out how to do it at home, the properties and use of oat milk.

Oat milk is a vegetable drink that is obtained from the fruit of Avena sativa, a species of the Poaceae family.

Like other varieties of plant milk, oat milk is consumed in place of cow’s milk by those who have chosen a vegan diet and by those who are lactose intolerant.

Oat milk is readily available on the market; since it is often added with oil, usually sunflower oil, before proceeding with the purchase it is advisable to check that the sunflower oil is cold pressed and that among the ingredients there are no unspecified added oils, generically referred to as “oil vegetable”.

Properties and nutritional values ​​of oat milk

Oat milk is low in calories, low in fat and low in protein, rich in simple and compound sugars; it also contains folic acid, vitamin E, B vitamins and minerals. It also contains a small amount of fiber.

It is a digestible drink that releases carbohydrates slowly without causing hyperglycemic spikes. Oat milk can be consumed by lactose intolerant but is not always suitable for celiacs.

How to make oat milk at home

Oat milk can be made at home starting from oat flakes or directly from the grains of this cereal. Let’s see the two procedures.

✓ How to make oat milk with oat flakes


  • 100 grams of rolled oats
  • Two tablespoons of brown sugar
  • 1 liter of water
  • A pinch of salt


  • The process is quick and easy. First, weigh the oats and place them in a large container or pot with high sides.
  • Add the water, salt and sugar and leave to soak for a couple of hours. If you wish, you can flavor the milk by adding vanillin or cinnamon powder.
  • After the time required for soaking, blend the oats with an immersion blender. Before blending, you can add a banana to thicken and flavor the drink.
  • Finally, filter the milk obtained with the help of a colander and gauze or a thinly woven nylon cloth and transfer the milk into a glass bottle.

Oat milk can be stored in the refrigerator for up to four days. Save the filtered oats as they can be added to cake and cookie recipes.

✓ How to make oat milk with oat grains

It is also possible to make oat milk using peeled oat grains: in this case it will be necessary to cook the oats.


  • 100 grams of peeled oats, preferably whole and organic
  • 1 liter of water
  • A pinch of salt


  • The procedure for preparing oat milk using the grains is a little longer than the previous one. Rinse the oat grains and soak them overnight, covered with water.
  • The next day, boil the water in a pan with the salt.
  • Drain the oats and place them in a pot or container with high sides. Slowly add the hot water to the oats and blend with a hand blender.
  • When you have finished the water, put the pot on the fire; if you want you can add a cinnamon stick or a vanilla pod engraved lengthwise. Bring to a boil, then turn off the heat and let it cool.
  • Finally, remove the cinnamon or vanilla, filter, transfer to a glass bottle and refrigerate for a maximum of three days.

Also in this case you can keep the filtered oats aside and use them in the recipes of sweet preparations.

Using oat milk

Oat milk is consumed plain or with the addition of aromas, coffee, barley or cocoa at breakfast or during the day, perhaps alternating it with the consumption of other varieties of plant milk, such as soy milk. It can be used in recipes for sweet sauces, puddings, creams, cakes and biscuits as a substitute for cow’s milk or other types of plant-based milk.


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