Best Milk Substitute

Milk substitutes have become increasingly popular in recent years. These substitutes are primarily plant based. 

The most popular ones (what you'll see in every grocery store) are oat milk, almond milk, and coconut milk. Less popular options include soy milk (declining in popularity), rice milk, pea milk, and chia milk (basically take a grain or vegetable and add the word milk after). This review will focus on the more popular options.

Let's discuss the pros and cons of each.

Almond Milk

Almond milk has big pros and big cons. 

Pros: Unsweetened almond milk (original or vanilla) is only 30 calories/cup. This is substantially lower than most other plant milks, meaning almond milk works great when you're watching your calories or just don't want something with much sugar. I personally like the taste, and it tastes far more pleasant than some of the more niche milk substitutes (particularly pea milk and chia milk) that I've tried. That said, this will vary person to person.

Cons: The most obvious one is that almond milk is made from almonds, which is a pretty common allergen. Another major con for some people is the consistency. It's not quite as creamy or thick as regular milk, so it doesn't substitute perfectly in every scenario. That said, there are barista versions of almond milk (primarily for coffee drinks) that are designed to be creamier.

Conclusion: healthy but lacks creaminess

Coconut Milk

Coconut milk has been gaining steam as other coconut products have become more widespread.

Pros: if you like the taste of coconut, it may be a good option for you. Coconut milk with higher amount of fat can also replicate the creaminess of traditional milk.

Cons: coconut is also a common allergen. Coconut milk can vary quite a bit in terms of fat & calories, so just make sure you're checking the nutrition facts and getting what you expect. The last con is that it's not quite as popular as other substitutes (for example, it's not a common substitute in coffee shops), but you can always purchase it at grocery stories and use at home.

Conclusion: creamy but nutrition & taste can vary a lot

Oat Milk

The moment you've all been waiting for... this substitute has taken vegans, people with allergies, and anyone ordering coffee by storm. 

Pros: It's available pretty much everywhere, tastes delicious, and is just creamy enough to substitute in recipes where other plant based milks fail. Oats also aren't a common allergen (compared to dairy and almonds), so oat milk is a safe option for most people with allergies.

Cons: generally higher in calories (~90-120 calories/cup) than other options like almond milk. Since it's made from oats, it can be higher in carbs.

Conclusion: creamy, great tasting, but higher in calories

The Winner

While no milk substitute will win in every scenario, oat milk comes the closest. It tastes rich, blends well into most foods, and can be found anywhere.