10 Best Non-Dairy Milks in 2022 (Registered Dietitian-Reviewed)

Pros:

• Similar to cow's milk in nutrition and reaction in recipes
• Eight grams of protein per serving
• Fortified with vitamin B12, calcium, riboflavin, and vitamin A
• Useful in a wide range of recipes such as baking, coffee, cereal, and even as an "egg wash" over baked goods

Cons:

• Soy is a fairly common allergen

Silk Soymilk is a common, popular brand of non-dairy milk that's been used for years. It's loved for its creamy texture and its similarity to cow's milk in nutrition and reaction in recipes. It's also high in protein and contains added calcium, making it have an equal amount of calcium to cow's milk.

Reviewers love its versatility, saying it can be used in every situation cow's milk can be used, from baking to drinking, to coffee. They also love its creaminess and substantial texture - not watery at all. Most customers agree that this is an all-around great choice!

Pros:

• Ideal for coffee, holding a great foam for latte art
• Three grams of protein and two grams of fiber per serving
• Contains added nutrients vitamin B12, D, A, calcium, phosphorus, and riboflavin
• Useful for baking, cereal, smoothies, and protein shakes

Cons:

• Contains seven grams of sugar, although it's naturally occurring

Oatly Oat Milk is ideal for frothing, foaming, coffee, and latte art! It holds a strong, substantial foam and is recommended by coffee drinkers. It's free from gluten, added sugar, gums, and thickeners. Additionally, it's fortified with calcium and vitamins A, B2, B12, and D.  

Many reviewers love the taste and texture, saying it's the best product for coffee and coffee drinks. They praise its flavor, saying it's subtle and lightly sweet. Customers also say it's useful for baking, cereal, and oatmeal.

Pros:

• Eight grams of protein per serving
• Contains additional nutrition such as Omega 3s from flax and added calcium, vitamin B12, and phosphorus
• Recommended for kids and toddlers due to the nutrition and fatty acids, which aids a child's health and development
• Useful for soup, baking, cereal, smoothies, and more

Cons:

• Some reviewers say the shelf-stable version isn't as creamy as the refrigerated version from the store

GoodKarma Flaxmilk is made of Omega 3-rich flax seeds and has the benefit of added pea protein. It's recommended highly for toddlers due to its high protein and fatty acids, which aid in a child's development. It's also useful in a wide variety of recipes, such as baking, cereal, and soup.

This flax milk suits people with common allergies since it's free from nuts, soy, GMOs, and gluten. Reviewers love the protein content and say it's very similar to cow's milk in taste and texture. Many people love the shelf-stable cartons, but some say the taste differs from the refrigerated version from the store.

• Great for a wide variety of recipes, from baked goods and desserts to curries and soups
• Low in carbohydrates and zero sugar
• Coconut is a great source of medium-chain triglycerides (MCTs)
• Contains added calcium, vitamins A, B12, and D

Cons:

• Very low in protein at less than one gram per serving
• Some reviewers say it's too watery and prefer canned coconut milk

Coconut Dream is a very versatile product, being just as suitable for spicy, South East Asian soups as it is for cakes and muffins. It's rich in medium-chain triglycerides, which have been shown to help nutrient absorption and boost energy levels.

Most reviewers agreed that this coconut milk has pretty much the same consistency as cow's milk. It's ideal for smoothies, shakes, cereal, baking, and cooking. They also said it contains very low amounts of carbohydrates and sugar, so it is a good choice for people who follow low-carb diets 

Pros:

• Eight grams per serving
• Primarily made of peas, it's free from most common allergies
• More calcium and less sugar than cow's milk
• Contains added calcium, vitamin D, and vitamin B12

Cons:

• Although low in sugar, it contains added sugar
• Some reviewers say the pea protein flavor is an acquired taste

Ripple is a pea protein-based milk suitable for people with common allergies, as it's nut-free, soy-free, and gluten-free. It's high in protein and contains more calcium and less sugar than cow's milk. It also contains calcium, vitamin D, and vitamin B12.

Many reviewers said that this is a wonderful choice for drinking if you want a dairy-free milk. They say it feels similar to cow's milk in taste and texture and they buy it for dairy-sensitive children. It's also useful in protein shakes, smoothies, coffee, and cereal!

Pros:

• Rich in monounsaturated fat, which can help lower LDL (bad) cholesterol
• Lower in sugar, calories, and carbs than cow's milk
• More calcium than cow's milk
• Great for baking, desserts, and coffee

Cons:

• Some reviewers say the consistency of the shelf-stable version is more watery than the refrigerated version

Milkadamia Macadamia Milk is a low-carb non-dairy milk that's rich in healthy fats and ideal for the keto diet. Macadamia nuts are a great source of monounsaturated fats, which help lower LDL cholesterol. It's rich in calcium but low in sugar, calories, and carbohydrates.

Many people said it tastes great with a variety of recipes and is a good replacement for dairy or soy milk. One reviewer on the keto diet said it was better for their diet than almond, flax, coconut, and soymilk. Reviewers said it was great for cereal, baked goods, coffee, and drinking plain.

Pros: 

• Very simple ingredients, only sunflower seeds, banana, cinnamon, water, gellan gum, and added vitamins
• Allergy-friendly as it's made of sunflower seeds, so it's nut-free, gluten-free, and soy-free
• No added sugar, even though it's a flavored milk

Cons:

• Some reviewers say the sunflower seed flavor is overpowering

Mooala Bananamilk is an allergy-friendly milk flavored with bananas and cinnamon. Made of sunflower seeds, it's nut-free, gluten-free, and soy-free. Although it's flavored, it contains zero added sugars due to the sweetness of bananas.

Customers enjoy adding this to shakes, smoothies, and cereal to give their recipes a tasty, subtle banana flavor. Some say the cinnamon flavor also comes out in recipes. However, a few reviewers say the sunflower seed taste overpowers the banana taste.

Pros:

• Rich in antioxidants, omega 3s, and omega 6s
• Nutty flavor ideal for savory dishes such as soups, casseroles, and sauces
• A good amount of protein at four grams per serving

Cons:

• Not friendly for gluten allergies
• Contains added-sugar

This hemp milk is packed with antioxidants, omega 3s, omega 6s, and is full of plant-based protein. It cannot be guaranteed gluten-free due to possible cross-contamination where they grow their hemp, but it's still soy-free, non-GMO, and vegan.

Due to its robust, nutty flavor, it's well-suited for savory dishes like casseroles, sauces, soups, and potatoes. Some reviewers say that they even use it for desserts like cakes and custards. Although, some people say that hemp milk is a bit of an acquired taste and can be a little unpleasant.

Pros:

• Allergy-friendly as it's made of rice, so it's soy-free, gluten-free, and nut-free
• Rich in magnesium, calcium, phosphorus, vitamin B12, and vitamin A
• No added sugar
• Great in hot and cold cereals

Cons:

• Very low in protein at zero grams per serving
• Some reviewers say the original flavor is off-putting and that the vanilla flavor option is better

Rice milk is a mild, creamy milk that's ideal for hot and cold cereals. Being made of rice, it's free from the most common allergens. Plus, it's great for lowering blood cholesterol due to rice being rich in unsaturated fat, vitamin B6, and niacin.

It's made with brown whole-grain rice that is high in magnesium and phosphorous. It's also free from added sugar Reviewers said it tastes great in cereal, as well as in baked goods. Some people don't like the low levels of protein, but one reviewer said low protein made it ideal for their specific, medical diet!

Pros:

• Made of only three ingredients, dehydrated coconut milk, tapioca maltodextrin, and acacia fiber
• Coconut is a great source of medium-chain triglycerides (MCTs), which help nutrient absorption and boost energy levels
• Useful for baking, oatmeal, shakes, smoothies, coffee
• Useful for adding milk flavor and nutrition without added liquid

Cons:

• Low in protein at one gram per serving
• Some reviewers complain about the powder clumping

This powdered coconut milk is convenient, tasty, and shelf-stable. You simply add water to make fresh coconut milk. It's made with simple ingredients, contains no added sugar, and is processed at low temperatures to preserve and maintain the coconut's nutrients.

Reviewers loved using it as a substitute for coffee creamer or adding it to baked goods to make them creamier. They also said it's very versatile - it can also be used for skincare and haircare, too! However, a few reviewers complained about the way the powder can clump up.