The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Whether you’re lactose-free, vegan or just not a fan of cow’s milk, the rise in popularity of dairy-free milks means there is now an overwhelming choice on supermarket shelves. It can be difficult to know where to start so we’ve taken it back to basics: find out what they are and how best to serve them with our easy-to-follow guides.

Find out more about almond milk
Find out more about coconut milk


Oat milk guide

What does it taste like?

Just when we thought we couldn’t love oats anymore, along came oat milk to change the game. Naturally sweet, rich and creamy with a slightly thicker consistency than cow’s milk, we enjoy oat milk for its decadent taste and texture.

What’s the (nutritional) breakdown?

Decadent it may taste but calorific it is not! Oat milk is low in fat and contains approximately 45 calories per 100ml. It’s also a source of fibre, in particular beta-glucan, a type of soluble fibre linked to improved blood sugar and cholesterol levels. Many brands are fortified with calcium and sometimes vitamins D, B2 and B12 too.

It’s also one of the most sustainable milk alternatives around. Producing a (200ml) glass of cow’s milk every day for a year requires 650sq/m of land which is more than 10 times the amount required for oat milk! So if you needed one more reason to swap to a glass of the oaty stuff, this is it.*

The only downside it it’s much lower in protein than cows milk so makes a slightly less filling option.

How to use it?

Oat milk really is our one-and-only option when it comes to making the perfect coffee because its naturally sweet  flavour balances the more bitter notes in everyones favourite caffeine fix. Plus, it will make your morning oat latte even richer and creamier.

Try it in porridge (Deliciously Ella’s chocolate bowl makes a brilliant breakie) or bircher muesli for even oatier oats!

Some of our favourites:

Oatly Barista Edition (Ocado, £1.80) is best for creating the frothiest, foamiest coffee around. They’ve also introduced whole, semi-skimmed and skimmed milk equivalents making it perfect for anything from creamy to lighter drinks.

For a slightly more virtuous option, Alpro’s unsweetened oat milk (Tesco, £1.80) contains 0g of sugar which is great for those following a low-sugar diet.


Alpro unsweetened makes a great low-sugar alternative

More healthy recipes that can easily be made with oat milk:

Bircher-style overnight oats
Tropical Oatibix with banana and kiwi

*Source –