How to Make Homemade Oat Milk

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The combination of dates and vanilla gives this homemade oat milk a sweet aroma. The texture is smooth, and the mellow flavor will complement everything from cereal to coffee. Be sure to not over-blend or press on the solids while straining; any of these factors can make the oat milk slimy.

By
Laura Kanya
Laura Kanya
Laura Kanya

Laura Kanya is a freelance recipe developer and tester based in Vermont. She has been active in the food industry for more than two decades in a variety of roles, including pastry chef, chef instructor, executive chef and director of operations in restaurants, resorts, catering, retail operations and food production companies.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
Learn more about our food philosophy and nutrition parameters.

" tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Homemade Oat Milk being poured into a glass
Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Active Time:
5 mins
Total Time:
35 mins
Servings:
4
Nutrition Profile:
Diabetes-Appropriate Nut-Free Dairy-Free Soy-Free Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts

Ingredients

  • 3 ½ cups cold water

  • ½ cup old-fashioned rolled oats

  • 1 large pitted Medjool date

  • ¾ teaspoon vanilla extract

  • ¼ teaspoon ground cinnamon (optional)

  • ⅛ teaspoon salt

Directions

  1. Place water, oats, date, vanilla, cinnamon (if using) and salt in a blender; process until smooth, about 1 minute.

  2. Pour the mixture through a fine-mesh strainer into a large bowl; let stand until drained, letting the liquid run through on its own and being careful not to push it through, about 30 minutes. Discard the solids (about 3 tablespoons).

To make ahead

Refrigerate in an airtight container for up to 5 days. Separation is normal; shake well before using.

Originally appeared: EatingWell.com, April 2023

Nutrition Facts (per serving)

65 Calories
1g Fat
13g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup
Calories 65
% Daily Value *
Total Carbohydrate 13g 5%
Dietary Fiber 2g 7%
Total Sugars 4g
Protein 2g 4%
Total Fat 1g 1%
Vitamin A 9IU 0%
Folate 1mcg 0%
Sodium 79mg 3%
Calcium 15mg 1%
Iron 1mg 6%
Magnesium 20mg 5%
Potassium 84mg 2%
Zinc 1mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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