What is a good substitute for almond milk? Discover the Best Alternatives

December 24, 2025 •

4 min read

According to a 2018 study, plant-based milk sales in the United States increased by 61% between 2012 and 2016, highlighting the growing demand for dairy alternatives. For many, almond milk is the go-to, but if you're looking for a new flavor, a nut-free option, or a boost in nutrients, finding a good substitute for almond milk is essential.

Quick Summary

Several popular plant-based milks, including oat, soy, and coconut, offer unique advantages as alternatives. Options differ in flavor, texture, and nutritional content, with some excelling in creamy lattes while others are better for baking or higher protein intake. Considerations like dietary restrictions and environmental impact are also key in making a choice.

Key Points

Oat milk: A creamy, naturally sweet, and highly versatile choice, especially popular for coffee and lattes due to its excellent frothing ability and lower environmental impact.
Soy milk: Offers the highest protein content among common plant-based milks, with a nutritional profile most similar to cow's milk and suitable for a wide range of culinary uses.
Coconut milk: Provides a rich, lush texture and a distinct tropical flavor, making it ideal for creamy dishes and desserts, though it is low in protein and higher in fat.
Consider allergies: For those with nut allergies, safe substitutes include oat milk, rice milk, and coconut milk, though cross-contamination should be checked for oat products.
Evaluate for specific uses: The best choice depends on the recipe; creamy milks like oat or cashew work best for coffee and sauces, while thinner milks like rice are better for cereal.
Check nutritional profiles: Pay attention to fortification with vitamins (B12, D) and minerals (calcium), as levels vary significantly between plant-based milks.

Oat Milk: The Creamy, Coffee-Shop Favorite

Oat milk is a wildly popular choice for those seeking a creamy, naturally sweet, and versatile alternative to almond milk. Made from blended oats and water, it’s a favorite for adding to coffee, as it froths beautifully without curdling, and for baking, where its natural sugars can enhance baked goods. A cup of unsweetened oat milk typically contains around 120 calories, 3 grams of protein, and a good amount of soluble fiber, particularly beta-glucan, which can help lower cholesterol.

Why choose oat milk?

Flavor and texture: It has a mild, naturally sweet taste and a robust, creamy texture that mimics whole milk.
Dietary considerations: It's naturally nut-free, making it a safe choice for those with nut allergies. However, those with a gluten intolerance should look for certified gluten-free versions.
Environmental impact: Oat milk production generally requires less water and land than almond milk, making it a more sustainable choice.

Soy Milk: The Protein-Packed Classic

As one of the original plant-based milks, soy milk remains a powerhouse alternative with a nutritional profile most similar to cow's milk. A single cup of unsweetened soy milk provides about 7-9 grams of protein, including all nine essential amino acids, making it a complete protein source.

Best uses for soy milk

High-protein needs: It's the ideal choice for those focused on getting enough protein in their vegan or dairy-free diet.
Versatility: Its neutral flavor and reliable texture work well in both sweet and savory recipes, from smoothies to sauces.
Fortification: Many brands are fortified with calcium, vitamin D, and vitamin B12, crucial nutrients for those avoiding dairy.

Coconut Milk: The Rich and Tropical Option

For those who love a rich, thick texture, diluted coconut milk from a carton is a fantastic substitute. It adds a distinct tropical flavor that works beautifully in certain culinary applications, but it is not a direct nutritional replacement for almond milk. Unlike the high-protein soy milk, it contains virtually no protein.

What makes coconut milk unique?

Creaminess: Its high-fat content gives it a lush, creamy texture, making it an excellent base for curries, creamy desserts, and hot chocolates.
Dietary fit: It is a popular low-carb choice and, since coconuts are not considered tree nuts, it's safe for those with tree nut allergies.
Flavor profile: Its strong, sweet, coconut flavor may overpower delicate recipes, but it is ideal for adding a tropical twist.

Other notable options

Beyond the primary trio, several other alternatives cater to specific tastes and dietary needs:

Cashew milk: Known for its smooth and creamy consistency, cashew milk is excellent for making velvety soups and sauces, though it is low in protein.
Hemp milk: Made from hemp seeds, this alternative offers a complete protein source and is rich in omega-3 fatty acids. It has a slightly nutty, earthy flavor.
Rice milk: This is one of the most hypoallergenic milk alternatives, making it safe for individuals with nut, soy, or dairy allergies. It has a very thin, watery consistency and is high in carbohydrates.
Macadamia nut milk: A newer player in the market, macadamia milk offers a buttery, nutty flavor and a smooth texture. It is a good option for coffee and hot beverages.

Comparison Table: Almond Milk Substitutes


Milk Alternative	Taste Profile	Texture	Best For	Key Nutritional Feature	Nut-Free?
Oat Milk	Mild, naturally sweet	Creamy, robust	Lattes, baked goods, cereals	High in soluble fiber (beta-glucans)	Yes (check for cross-contamination)
Soy Milk	Neutral, slightly beany	Smooth, creamy	Coffee, smoothies, sauces, savory dishes	High protein (complete protein)	No
Coconut Milk	Rich, tropical	Lush, thick	Curries, desserts, creamy hot chocolate	High in MCT fats	Yes
Cashew Milk	Mild, subtly nutty	Silky smooth, creamy	Soups, sauces, coffee	Low-calorie, smooth consistency	No
Hemp Milk	Nutty, earthy	Thin	Smoothies, cereal	High in omega-3 and omega-6 fatty acids	Yes
Rice Milk	Thin, sweet	Watery	Cereal, drinking	Hypoallergenic, low-fat	Yes

How to choose the right substitute for your needs

Selecting the best alternative depends on its intended use and your personal dietary needs. For coffee and lattes, oat milk's creamy texture and ability to froth are hard to beat. If you prioritize protein intake, soy milk offers the most comparable nutrition to dairy. For cooking rich, creamy dishes like curries or sauces, canned coconut milk provides unparalleled thickness and flavor. Baking can use a variety of options; soy and oat milk work well as they mimic the properties of dairy milk, while rice milk is best avoided due to its thin texture. For those with multiple allergies, rice, hemp, or specialized pea protein milk can offer a safe alternative. Ultimately, experimenting with different brands and varieties is the best way to discover your perfect substitute.

Conclusion

While almond milk is a popular and accessible option, the world of plant-based alternatives is expansive and offers diverse choices for every taste, recipe, and dietary requirement. Whether you need a high-protein option like soy, a creamy coffee addition like oat, or a rich base for cooking like coconut milk, there's an excellent alternative waiting for you. By understanding the unique properties of each, you can enhance your cooking, meet your nutritional goals, and find a delicious, satisfying substitute.

Dietitians Australia provides further information on the nutritional aspects of various plant-based milks.

Frequently Asked Questions

Yes, oat milk is often considered an excellent substitute for almond milk in coffee. Its creamy, robust texture and natural sweetness allow it to froth well for lattes and blend smoothly without separating, which can happen with almond milk.

Soy milk is the best high-protein alternative to almond milk. With approximately 7-9 grams of protein per cup, it has a nutritional content most similar to cow's milk and contains all nine essential amino acids.

Yes, diluted coconut milk can be used in baking. Its creamy texture and higher fat content can add moisture and richness to baked goods. However, be mindful of its distinct tropical flavor, which may affect the final taste of your recipe.

For a nut-free alternative, oat milk and rice milk are excellent options. Oat milk is creamy and versatile, while rice milk is hypoallergenic. Coconut milk is also nut-free, though it has a more distinct flavor.

Yes, cashew milk's silky smooth and creamy consistency makes it an ideal substitute for almond milk in creamy sauces, soups, and gravies. It generally has a milder, less watery texture than many store-bought almond milk varieties.

Both oat milk and almond milk work well in smoothies. Oat milk adds extra creaminess and fiber, while unsweetened almond milk offers a lower-calorie, lower-carb option. Soy milk is great if you want to boost the protein content.

Oat milk is generally considered one of the most sustainable plant-based milk alternatives. It requires significantly less water and land to produce compared to almonds, which are grown in drought-prone regions.