The Best Vegan Milk For Cooking

There are several different types of vegan milk. Soy milk is the most popular, and it contains the most protein per cup. This milk is suitable for almost any recipe calling for cows or dairy milk. Other brands include Silk, EdenSoy, and WestSoy. Rice milk has a lower calorie count, but it is not suitable for baked goods. Many people enjoy rice-based beverages. Pacific Foods, however, has produced a delicious vegan ice cream that contains coconut milk.

Milk Nutrition Facts

milk nutrition facts

Vegan Milk OR Plant-Based Milk

Plant milk is a beverage made from plants that have a milk-like hue. Plant milk is a non-dairy beverage flavored and scented with a water-based plant extract. Plant milk is a plant-based alternative to dairy milk, and they frequently have a creamy texture. Almond, oat, soy, and coconut were the top-selling plant milk worldwide by 2021, out of a total of 17 plants utilized to make plant milk. Plant-based beverages have been around for centuries, and the name “milk-like plant liquids” dates back to the 13th century. Plant-based milk, alternative milk, non-dairy milk, and vegan milk are used today to describe them. Plant-based beverages are frequently packaged in containers similar to and competitive with those used for dairy milk for commercial purposes. However, they are not labeled as “milk” within the European Union.

Types Of Vegan Milk

Here are different types of vegan milk:

Soy Milk

Depending on the brand, soy milk contains 3-4 grams of unsaturated fat per serving. Soy milk offers the most significant protein of any non-dairy milk, roughly 5-7 grams per serving. Because of its increased protein content, I’ve discovered that soymilk is the greatest for baking, as protein is essential for improved dough and batter structure. I’ll even add one tablespoon of apple cider vinegar to each cup of soy milk I use for baking cakes and muffins to make it taste like buttermilk. This will improve the leavening and tenderness of your baked goods. Soy milk is the most excellent option because of its increased protein content.

365 by Whole Foods Market, Soy Milk Original Unsweetened Organic

365 by Whole Foods Market, Soy Milk Original Unsweetened Organic



Nut-based Milk

Almond and cashew milk, for example, are high in calcium and vitamin E and have the lowest calorie content among non-dairy milk. They’re ideal for sauces because of their bland flavor and creamy white hue. Almond and cashew milk work well for bechamel, alfredo, and adding a “dairy” foundation to soup since their neutral flavor does not change when heated and cooked. I avoid using soy milk in sauces because it has an incredibly “beany” flavor that can be cloyingly sweet and overbearing when heated on the stovetop. Because most nut milk only offers approximately 1 gram of protein per serving, I prefer not to use it in baking unless a recipe specifically calls for it.

Pacific Foods Cashew Unsweetened Original Plant-Based Beverage

Pacific Foods Cashew Unsweetened Original Plant-Based Beverage



Coconut Milk

Coconut milk beverages (which come in cartons and aseptic containers) and coconut milk (which comes in a can) are the two varieties of coconut milk available. For beverages like hot cocoa and “nog,” I prefer coconut milk beverages. A delicate coconut flavor provides a significant layer of depth. Coconut milk beverages, like nut-based milk, have a minimum protein level, with some brands having none at all, so I won’t use it in baking unless a recipe specifically calls for it. Coconut milk in a can has a lot of fat, roughly 50 grams for the entire can! However, for rich foods like puddings and chowders, this is ideal. It can even be used to produce coconut whipped cream in a mixer.

Thai Kitchen Organic Unsweetened Coconut Milk

Thai Kitchen Organic Unsweetened Coconut Milk


Rice Milk

Rice milk is hypoallergenic milk, making it a good option for persons who have a variety of food allergies. It contains only 1 gram of protein and 1-2 grams of fat. Because it is significantly thinner than any other dairy milk, most people are baffled when they come across it. While I acknowledge that due to how thin it is, it is not one of my go-to milk, I do enjoy it for rice pudding because it complements rice pudding the best (come on, it’s rice!). I also enjoy using it to make glazes. If I have rice milk on hand and create a lemon glaze for cakes or donuts, I will use it to give the icing a fabulous glossy sheen.

Better Than Milk Vegan Rice Dry Milk Powder

Better Than Milk Vegan Rice Dry Milk Powder


What Are The Health Benefits Of Vegan Milk?

Here are some health benefits of vegan milk:

Soy Milk Health Benefits

  • Rich in protein, soy milk can help promote a balanced diet
  • Dietary sources of estrogen and progesterone found in soy milk aid in balancing hormone levels in women during menopause.
  • The cholesterol-free plant-based milk is also high in essential monounsaturated and polyunsaturated fatty acids (the good guys), which aid in cholesterol reduction and cardiovascular health.

Nut-based Milk(Almond Milk OR Cashew Milk ) Health Benefits

  • It contains many monounsaturated fatty acids (MUFA), which can help you lose weight and keep it off.
  • This vegan milk is a natural source of vitamin E, an antioxidant.
  • Because unsweetened almond milk does not elevate blood sugar levels, it is helpful in those with diabetes.

Coconut Milk Health Benefits

  • Coconut milk’s triglycerides fats aid in boosting energy levels.
  • It may help improve one’s immune system.
  • Medium-chain triglycerides (MCTs) may improve a person’s heart health by increasing HDL (good) cholesterol levels while decreasing dangerous low-density lipoproteins (bad cholesterol) levels linked to cardiovascular disease.

Rice Milk Health Benefits

  • The presence of antioxidants in the milk help prevent the onset of infections and boost your immune system.
  • Rice milk has a very low-fat content, making it suitable for a weight-loss diet.
  • It is advantageous to people who have high cholesterol.
  • Rice milk is high in B vitamins and can help with metabolism, circulation, and nerve function.
  • It has been shown to improve cardiovascular health.


Despite the benefits of dairy milk, numerous research and publications have shown that plant-based milk is becoming increasingly advantageous to adults’ health. On the other hand, vegan milk contains less sugar and calories, does not cause the release of ICF-1 hormones (which are connected to cancer cell proliferation and acne), and is simple to digest. However, some of the disadvantages of plant-based milk include a lack of protein, calcium, and specific vitamins and minerals, necessitating substitutes. Overall, plant-based beverages are not a perfect replacement for cow’s milk, but they are cruelty-free and slightly healthier. Plant-based milk is the most excellent option for an adult.