4 Dairy Alternatives to Consider

Today, the word “milk” has expanded far beyond traditional dairy. From nuts to grains, a variety of plant-based foods can be transformed into delicious and nutrient-packed beverages often referred to as “milks.”

Whether you’re making a latte or a creamy pasta dish, non-dairy milk alternatives can get the job done in style. Many naturally contain vitamins and protein, while others may be fortified with additional nutrients. In general, it’s best to avoid options with added sugars or preservatives—the more natural and less sweet, the better.

New to non-dairy milks? First, be mindful of any other foods that may trigger digestive discomfort for you besides dairy. Then, choose an alternative that supports your digestive health, such as [1]:

• Cashew milk – A creamy choice, cashew milk has a light nutty flavor and a smooth, drinkable texture. Most cashew milks contain around 40 calories per cup and are primarily made up of fats and carbohydrates.
• Almond milk – Light and slightly sweet, almond milk works well in coffee drinks and desserts. It’s also nutritious, typically containing around 40 calories per cup along with vitamin E, phytic acid, and calcium.
• Hemp milk – Hemp milk is made from hemp seeds, giving it a distinct nutty and earthy flavor. Each cup contains around 60 calories and is made up mostly of fat and protein, making it a solid option for people watching their sugar intake or managing diabetes.
• Coconut milk – Coconut milk and coconut cream are popular ingredients in many Asian dishes. Full-fat versions often contain medium-chain triglycerides (MCTs), a type of saturated fat associated with potential health benefits. Lighter drinkable coconut milk options typically contain around 45 calories per cup and have a rich coconut flavor.
• Soy milk – At approximately 80 calories per cup, soy milk has long been a favorite among vegans and people avoiding dairy. Its high protein content, mild flavor, and creamy consistency make it versatile for drinking or cooking.
• Oat milk – Made from a blend of oats and water, oat milk often contains binders and preservatives to create a creamier texture. It’s slightly higher in calories at about 140 calories per cup and has a naturally sweet flavor. Oat milk also provides some of the fiber benefits associated with oats.
• Rice milk – Rice milk uses thickeners and preservatives to create a milk-like consistency from blended rice. It contains around 130 calories per cup and has a mild, sweet flavor. However, because it contains little fiber, fat, or protein, it may be less nutritious than some other dairy alternatives.

If you ask any former dairy eater what they miss most, many have the same answer—cheese.

This salty, rich, tangy dairy product used to be difficult to replace. Fortunately, cheese alternatives have improved dramatically over the last decade. Today, you can find both soft and hard non-dairy cheeses that satisfy many traditional cheese cravings. Most are made with blended or mashed plant-based ingredients, including:

• Cashews
• Almonds
• Soy products
• Tapioca starch
• Cauliflower
• Coconut oil

One easy at-home alternative for adding cheesy flavor to meals is nutritional yeast.

This popular ingredient found in many vegan recipes has a distinct nutty, salty flavor similar to parmesan cheese while also offering impressive nutritional benefits. Just two tablespoons provide approximately eight grams of protein and four grams of fiber [2].

For centuries, cultures around the world have fermented dairy milk into the tangy, creamy food we know as yogurt. Thanks to modern innovation, non-dairy yogurts now come remarkably close to the traditional version.

Yogurt’s nutritional benefits largely come from its high protein content and probiotics. The bacterial cultures used to ferment milk into yogurt produce beneficial bacteria that may support gut health [3]. To replicate these benefits, many non-dairy yogurt brands add probiotic cultures to popular varieties such as:

• Coconut yogurt
• Almond yogurt
• Cashew yogurt
• Soy yogurt
• Hemp yogurt

One important thing to note is that most non-dairy yogurts do not contain as much protein as traditional dairy yogurt. Among plant-based options, hemp yogurt is one of the highest in protein, containing approximately 11 grams per cup compared to about 18 grams per cup in Greek yogurt [4].

To be fair, it can be difficult to replicate the rich, golden flavor of traditional butter with a non-dairy alternative. However, there are still many excellent plant-based options that offer delicious flavor in their own right.

When it comes to texture, butter is relatively easy to mimic because it’s primarily made up of solidified fat. Plant-based fats can create a similarly creamy and spreadable consistency. From topping toast to sautéing vegetables, many non-dairy butter alternatives include ingredients such as:

• Coconut oil
• Avocado oil
• Canola oil
• Soy oil
• Flaxseed oil
• Nut butters (cashew, almond, and more)

Spread one of these alternatives onto a freshly toasted slice of sourdough, and you may barely notice the difference.