NUTRITION

The 5 Best Plant-Based Milk Alternatives of 2024, Tested

By Emma ParkerUpdated on Nov 28, 2024

Selecting the right plant-based milk can significantly enhance the flavor and nutritional value of your smoothies. After thorough testing and evaluation, we've curated a list of the best plant-based milk alternatives for smoothies in 2024 to support your dietary preferences and health goals.

Califia Farms Unsweetened Almond Milk

4.7

Made from non-GMO almonds
Unsweetened with no added sugars
Low in calories and rich in vitamin E
Creamy texture ideal for smoothies
Available in a 48-ounce bottle

On Amazon

Why We Recommend It

Califia Farms Unsweetened Almond Milk offers a smooth, neutral base that blends seamlessly into any smoothie, enhancing creaminess without overpowering other flavors.

Pros & Cons

Low calorie

No added sugars

Non-GMO

Not suitable for those with nut allergies

Oatly Original Oat Milk

4.6

Made from gluten-free oats
Naturally sweet without added sugars
Source of beta-glucans and fiber
Creamy consistency perfect for smoothies
Available in a 64-ounce carton

On Amazon

Why We Recommend It

Oatly Original Oat Milk provides a naturally sweet and creamy base, enhancing the texture and taste of smoothies while adding beneficial fiber.

Pros & Cons

Naturally sweet

High in fiber

Gluten-free

Higher in carbohydrates compared to other options

Silk Unsweetened Organic Soy Milk

4.5

Made from organic, non-GMO soybeans
Unsweetened with no added sugars
High in plant-based protein
Smooth texture suitable for smoothies
Available in a 64-ounce carton

On Amazon

Why We Recommend It

Silk Unsweetened Organic Soy Milk offers a protein-rich base with a smooth texture, making it an excellent choice for boosting the nutritional content of your smoothies.

Pros & Cons

High protein content

No added sugars

Organic and non-GMO

Soy may be an allergen for some individuals

Ripple Unsweetened Original Pea Milk

4.5

Made from yellow peas
Unsweetened with no added sugars
High in plant-based protein
Creamy texture ideal for smoothies
Available in a 48-ounce bottle

On Amazon

Why We Recommend It

Ripple Unsweetened Original Pea Milk provides a high-protein, creamy base for smoothies, suitable for those seeking a dairy-free alternative without common allergens.

Pros & Cons

High protein content

No added sugars

Allergen-friendly

Distinct flavor may not suit all tastes

Pacific Foods Organic Unsweetened Coconut Milk

4.4

Made from organic coconuts
Unsweetened with no added sugars
Rich in medium-chain triglycerides (MCTs)
Light and refreshing flavor for smoothies
Available in a 32-ounce carton

On Amazon

Why We Recommend It

Pacific Foods Organic Unsweetened Coconut Milk adds a subtle tropical flavor and healthy fats to smoothies, enhancing both taste and nutritional value.

Pros & Cons

Contains MCTs

No added sugars

Organic

Lower in protein compared to other options

When selecting a plant-based milk for your smoothies, consider factors such as taste, texture, nutritional content, and any dietary restrictions to find the best fit for your needs. The products listed above have been tested and reviewed to ensure they enhance the quality and health benefits of your smoothies.

What Are Plant-Based Milk Alternatives?

Plant-based milk alternatives are dairy-free beverages made from nuts, seeds, grains, or legumes. Popular options include almond milk, oat milk, soy milk, and coconut milk. These milks are ideal for those who are lactose intolerant, vegan, or simply seeking a dairy-free lifestyle.

Many plant-based milks are fortified with nutrients like calcium, vitamin D, and B12 to match the benefits of dairy milk, making them versatile for drinking, cooking, and baking.

How Do Plant-Based Milks Compare to Dairy Milk Nutritionally?

Plant-based milks vary in nutrition compared to dairy milk. While dairy milk is naturally rich in protein, calcium, and vitamin D, many plant-based alternatives are fortified to match these nutrients.

Protein: Soy milk is closest to dairy milk in protein content, while almond and oat milks have less.
Calories: Most plant-based milks, especially unsweetened versions, are lower in calories than whole dairy milk.
Fat: Coconut milk has higher fat, while almond and rice milk are low-fat options.

What Are the Most Popular Types of Plant-Based Milk?

The most popular plant-based milks include:

Almond Milk: Light, nutty flavor, low in calories, and great for smoothies or coffee.
Oat Milk: Creamy texture, perfect for lattes, cereals, and baking.
Soy Milk: High in protein, similar to dairy milk, and versatile for all uses.
Coconut Milk: Rich and creamy, ideal for curries, desserts, and tropical drinks.
Rice Milk: Naturally sweet, gentle on the stomach, and good for allergies.
Pea Milk: High in protein and environmentally friendly.

Which Plant-Based Milk Is Best for Coffee or Tea?

The best plant-based milk for coffee or tea depends on your preference for creaminess and taste:

Oat Milk: Creamy and rich, it blends beautifully with coffee and doesn’t curdle easily.
Almond Milk: Light and nutty, but may separate in hot drinks unless barista-formulated.
Soy Milk: High in protein and creamy, making it a reliable choice for frothy lattes.
Coconut Milk: Adds a subtle tropical flavor and works well in both coffee and tea.

How Do I Choose the Best Plant-Based Milk for My Needs?

To choose the best plant-based milk, consider your preferences and dietary needs:

Protein Needs: Opt for soy or pea milk if you want higher protein content.
Taste and Texture: Almond and oat milk offer distinct flavors and creaminess.
Dietary Restrictions: Choose nut-free options like oat or rice milk for allergies.
Cooking/Baking: Oat and soy milk work well in recipes due to their neutral taste.
Calories and Sugar: Select unsweetened varieties for fewer calories and no added sugars.

What Are the Benefits of Switching to Plant-Based Milk?

Switching to plant-based milk offers several benefits:

Lactose-Free: Perfect for those with lactose intolerance or dairy allergies.
Lower Calories: Many options, like almond or oat milk, have fewer calories than dairy milk.
Heart-Healthy: Plant-based milks are often low in saturated fat and cholesterol-free.
Eco-Friendly: Producing plant-based milk generally has a lower environmental impact than dairy.
Versatile Options: A wide variety of flavors and nutrients to suit dietary needs.