How to Make Oat Milk

Written by
8fit Team @ 8fit
Written by
8fit Team @ 8fit
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Nothing beats the taste of fresh oat milk, especially when you made yourself. Plus, it’s a nice feeling when you know exactly where your beverages come from and what they are made out of. For those transitioning to a vegan or dairy-free lifestyle, this oat milk recipe can help ease your way into making your own animal-free food substitutes.

Unlike pre-packaged oat milk, this recipe allows you to customize it to your liking and add your own personal flare. Although it may look difficult, we’ll show you how easy it can be to make your own. All you need is a blender, a sieve (or cheesecloth) and some basic whole ingredients you probably have in your pantry.

What is oat milk?

When choosing an oat milk recipe, we recommend going for one that’s free of sweeteners, unnatural ingredients and unnecessary additives. For the best results, we suggest making your own unprocessed version at home (that’s why we’re happy to share ours!).

Oat milk has numerous health benefits, but to be clear, it’s not as nutritious as oats on their own -- that’s because the oat milk is no longer considered a whole food. Once it's processed it loses some of its nutritious dietary fiber. Even so, it can still be a healthy substitute for other milks that have unhealthy additives or hormones.

Most store-bought oat milk include fortified B vitamins and minerals, as a lot of vitamins and minerals are lost in the filtering process. Still, even though it doesn’t beat whole oats, oat milk is still a winner in the nutrition department. In fact, oat milk contains beta glucans, a healthy form of soluble fiber that can lower so-called “bad cholesterol.”

8fit’s oat milk recipe

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Our oat milk recipe is insanely easy to make and affordable too! Oats are one of the best-value foods out there and boast plenty of nutrition for very little spend, and by using your own oats, you can save big on your oat milk.

This particular recipe is even creamier than the store-bought stuff; and makes for an especially tasty oat milk latte. You can do just about anything with it, whether adding it to your oatmeal (that’s right, we’re talking oats on oats), a cup of tea or anything else that needs a bit of creaminess -- try it as a base for smoothies and prepare to be blown away!

For extra sweetness, feel free to add a couple of dates to your blender. Dates are an excellent source of fiber which aids digestion, promotes weight loss and gives you a feeling of fullness. In addition to fiber, dates boast disease-fighting antioxidants like phenolic acids, carotenoids, and flavonoids as well as vitamins and minerals. Although we clearly love dates, it’s a good idea to eat them in moderation, as they’re relatively high in calories. A 3.5 ounce (100 gram) serving contains a whopping 277 calories. If you're pre-diabetic or diabetic, then it's best to avoid adding dates as they are very high on the GI index.

If you’re a fan of vanilla, add in a ½ tsp all natural vanilla extract. Cinnamon is also an excellent addition that you can add together with the vanilla or on its own. Not only does it taste amazing, but it also has anti-inflammatory and antibacterial properties.

Oat Milk Recipe

8 min50 kcal


  • 1 cup of oats
  • 4 cups of water
  • A pinch of sea salt
  • 2-3 dates (optional)
  • ½ tsp vanilla extract or cinnamon


  1. Add the oats, water and sea salt to your blender.
  2. If you want to sweeten the blend, add the dates, cinnamon and vanilla, then blend for one minute.
  3. Use a sieve or cheesecloth to drain the pulp from the milk.
  4. Discard the pulp or add it to your compost.
  5. Transfer the oat milk to a pitcher.
  6. Store the milk in the refrigerator and enjoy within two to three days.
Oat milk for everyone!

If you like mixing things up a bit, give our oat milk recipe a shot, whether you fancy a tall cool glass of it on its own or you prefer it splashed on a bowl of muesli!

Check out our guide to being vegan to find recipes, useful information and nutrition advice.

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