How to Make Oat Milk at Home

As someone who’s always on the lookout for nutritious, plant-based alternatives, I’ve fallen in love with oat milk. It’s creamy, delicious, and incredibly versatile. Plus, making your own oat milk at home is not only cost-effective but also allows you to control the ingredients and avoid any unnecessary additives. Here’s my go-to recipe for homemade oat milk that’s both delicious and nutritious!

Nutritional Information

Nutritional Information

To provide a detailed nutritional breakdown for this homemade oat milk recipe, I’ll need to make some assumptions about serving size and the exact ingredients used. Let’s assume a serving size of 1 cup (240ml) and that the recipe yields about 4 cups of oat milk. I’ll base the calculations on the ingredients listed, excluding the optional maple syrup and vanilla extract.

Nutritional breakdown per 1 cup (240ml) serving:

Calories: Approximately 60-70 calories

Macronutrients:

• Protein: 2-3 grams
• Carbohydrates: 10-12 grams
• Fiber: 1-2 grams
• Fat: 1-1.5 grams (mostly unsaturated)

Vitamins and Minerals:

• Vitamin E: 0.2-0.3 mg (1-2% of Daily Value)
• Thiamin (B1): 0.1-0.2 mg (8-17% of DV)
• Riboflavin (B2): 0.02-0.03 mg (2-3% of DV)
• Niacin (B3): 0.3-0.5 mg (2-3% of DV)
• Folate: 10-15 mcg (2-4% of DV)
• Iron: 0.5-1 mg (3-6% of DV)
• Magnesium: 15-20 mg (4-5% of DV)
• Zinc: 0.5-0.7 mg (5-6% of DV)
• Phosphorus: 50-70 mg (4-6% of DV)

Other nutrients:

• Beta-glucan (soluble fiber): 0.2-0.4 grams

It’s important to note that homemade oat milk will not be fortified with additional vitamins and minerals like many commercial varieties. The nutritional content can vary based on the exact type of oats used and how much of the oat solids are strained out during preparation.

This homemade oat milk is relatively low in calories and fat, and provides a modest amount of protein. It’s a good source of complex carbohydrates and contains beta-glucan, a type of soluble fiber that has been linked to heart health benefits. The milk also provides small amounts of various B vitamins, particularly thiamin, as well as minerals like iron, magnesium, and zinc.

If the optional maple syrup is added (1 tablespoon per recipe), it would add about 13 calories and 3 grams of sugar per serving.

Make Oat Milk at Home

Cuisine: MediterraneanDifficulty: Easy

Servings

4

servings

Prep time

20

minutes

Cooking timeminutes

Calories

60

kcal

Ingredients

• 1 cup rolled oats

• 4 cups cold water

• 1 tablespoon maple syrup (optional)
  

• 1/4 teaspoon vanilla extract (optional)
  

• Pinch of salt

• Equipment:
  

• Blender
  

• Fine-mesh strainer or cheesecloth
  

• Large bowl
  

• Storage bottle

Directions

• Start by soaking the oats in cold water for about 15 minutes. This helps to soften them and results in a creamier milk..
• Drain and rinse the soaked oats thoroughly. This step is crucial as it helps prevent a slimy texture in your final product.
• Add the rinsed oats and 4 cups of fresh cold water to your blender.
• If desired, add the maple syrup, vanilla extract, and a pinch of salt for extra flavor.
• Blend on high speed for about 30-45 seconds. Be careful not to over-blend, as this can make the oat milk slimy.
• Place your fine-mesh strainer or cheesecloth over a large bowl. Slowly pour the blended mixture through the strainer.
• Gently press the oat pulp with a spoon to extract as much liquid as possible. Avoid pressing too hard, as this can push unwanted particles through the strainer.
• If you prefer an even smoother consistency, you can strain the milk a second time.
• Transfer your freshly made oat milk to a clean storage bottle.
• Refrigerate and enjoy! Your homemade oat milk will stay fresh for about 5-7 days when stored properly in the refrigerator

Tips:

• Use very cold water when blending the oats. Cold water helps prevent the oats from becoming slimy or gummy during the blending process. You can even add a few ice cubes to the blender along with the water and oats to keep the mixture cool. This will result in a smoother, creamier oat milk with a better texture.
  This tip is important because the temperature of the water can significantly affect the final consistency of your oat milk. Warm or room temperature water can cause the starches in the oats to gel, leading to a thicker, slimier texture that many find unpleasant.

This homemade oat milk is perfect for adding to your morning coffee, using in smoothies, or enjoying on its own. It’s packed with fiber and essential nutrients, making it a healthy addition to any diet. Plus, by making it yourself, you’re reducing packaging waste and saving money. Give it a try and let me know how you like it!