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I Can't Drink That: 5 Delicious Milk Alternatives for Those with a Dairy Allergy

Updated: Jun 7, 2023

Dairy allergy affects millions of people worldwide and can cause uncomfortable and potentially dangerous symptoms such as hives, swelling, and difficulty breathing. Fortunately, there are plenty of milk alternatives available that are safe and delicious for those with a dairy allergy.


1. Soy Milk - Soy milk is made from whole soybeans and is a plant-based alternative to cow's milk. It has a creamy texture and a slightly nutty flavor that makes it a popular choice among those who are looking for a milk alternative. Soy milk is also rich in protein, calcium, and vitamin D, making it a nutritious choice for those with a dairy allergy.

Health Benefits of Soy Milk

Soy milk is an excellent source of plant-based protein, which is essential for building and repairing tissues in the body. It is also rich in calcium and vitamin D, two nutrients that are essential for maintaining strong bones and teeth. Soy milk is also low in saturated fat, making it a heart-healthy choice for those with a dairy allergy.

We are always on the search for plant based alternatives. Soy milk is a versatile milk alternative that we have used in a variety of recipes. It can be used in place of cow's milk in baking, cooking, and making sauces. Soy milk is also an excellent choice for coffee, smoothies, and cereal.

When shopping for soy milk, we like Silk Original, Organic Unsweet, and the kids love Vanilla.



2. Almond Milk is a plant-based milk alternative that is made by grinding almonds and mixing them with water. The mixture is then strained, leaving behind a creamy liquid that resembles cow's milk. Almond milk has a slightly nutty flavor and a creamy texture that makes it a popular choice among those who are looking for a milk alternative.

Health Benefits of Almond Milk is that it's low in calories and fat, and an excellent source of calcium and vitamin D and E. Many brands of almond milk are fortified with these nutrients, making it an excellent choice for those with a dairy allergy. Although our daughter has tree nut allergies, her almond results came back very low. She had an Almond challenge at her allergist office and passed. Almond breeze has become our other daughters favorite over milk. We keep Blue Diamond Almond always on hand. Almond Breeze is also safe for individuals with other tree nut allergies. In our house it is a perfect alternative that everyone enjoys.



3. Coconut Milk is one of my favorites; especially for making desserts and sauces like curry. I even love it in my tea and coffee. Coconut milk is a creamy milk alternative that is made from the flesh of mature coconuts. The flesh is blended with water, and the mixture is then strained, leaving behind a creamy liquid that resembles cow's milk. Coconut milk has a slightly sweet and nutty flavor and a thick and creamy texture that makes it a popular choice among those who are looking for a milk alternative.

Coconut milk is high in healthy fats, including medium-chain triglycerides (MCTs), which can help boost metabolism and promote weight loss. It is also rich in vitamins C, E,D and B vitamins, as well as minerals like iron, magnesium, and potassium.



4. Oat Milk is a nutritious and sustainable milk alternative that's free of dairy, oat milk is an excellent choice. Oat milk is made by blending whole oats and water. The mixture is then strained, leaving behind a creamy liquid that resembles cow's milk. Many people make their own Oat Milk because the ingredients are readily available and it is relatively easy. It has a mild, slightly sweet flavor and a creamy texture that makes it a popular choice among those who are looking for a milk alternative.

Oat milk is a good source of fiber, low in fat and calories. Many brands have added calcium and Vitamin D. When shopping for oat milk or any milk, it's important to choose a brand that is unsweetened or lightly sweetened to avoid added sugars.

Oat milk is a versatile milk is also a great option to replace cow's milk in recipes. Our favorite replacements are for coffee, smoothies, and cereal.

We also love that Oat Milk is a sustainable milk alternative. Oats require significantly less water to produce than other milk alternatives like almond or soy milk. Oats also require fewer resources to grow and produce, making oat milk a more environmentally friendly choice.



5. Rice milk is a plant-based milk alternative made from milled rice and water. This milk alternative has a mild, sweet taste and a thin, watery consistency, making it perfect for adding to smoothies or using in baked goods.

Rice milk is a low-fat and low-calorie alternative to cow's milk. It is also an allergy-friendly alternative to cow's milk, as it is free of lactose, casein, nuts and whey. This makes it an ideal option for individuals with dairy allergies or sensitivities. In addition, rice milk is a good source of vitamin B12 and iron, which are essential for healthy red blood cells.

One thing to keep in mind is that rice milk is lower in protein than cow's milk. However, many brands of rice milk are fortified with calcium and vitamin D to help make up for this difference.

We have the least experience with Rice Milk because it can cause a quicker spike in blood sugar levels, which may be a concern for individuals with diabetes. Like the other milk alternatives look for unsweetened options when available.

I would say it is best used in smoothies, hot cereals, and baked goods.

Rice milk is also an environmentally friendly option. Rice requires less water and fewer resources to produce than many other milk alternatives, including soy and almond milk.


In conclusion, there are plenty of milk alternatives available for those with a dairy allergy. Soy milk, almond milk, coconut milk, oat milk, and rice milk are all delicious and nutritious choices that can be used in a variety of recipes. It's important to read labels carefully and choose milk alternatives that are fortified with essential nutrients such as calcium and vitamin D to ensure that you are getting all the nutrients your body needs.



*As an Amazon Associate, I may earn from qualifying purchases through affiliate links.

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