Soy Milk 

Compared to other plant milks, soy is a fairly close substitute to cow’s milk nutrient-wise. It’s a complete protein, containing all nine essential amino acids, but lower in fat and carbohydrates. Soy milk is one of the O.G. dairy alternatives, so it’s easily found in most grocery stores and coffee shops. I love this option for its creamy, balanced flavour that works wonderfully in savoury dishes.

Oat Milk 

The newest alt-milk making a splash on the scene! Oat milk’s mild, creamy flavor makes it a great choice if you’re missing the taste and texture of cow’s milk. It’s high in fiber, budget-friendly and some studies suggest it can even help reduce stress (6). Oat milk is my go-to for coffee. It froths like a dream and its natural sweetness lets me pass on sweetener. However, oat milk itself contains more naturally occurring sugar than other options (even unsweetened). I’d consider avoiding if sugar is something you’re trying to reduce.

Coconut Milk

 Coconut milk is rich in vitamins and minerals, such as iron, calcium, potassium, magnesium, and zinc. It’s higher in fat and calories than other options, and its natural sweetness is great for making your own dairy-free desserts (6). There are two kinds of coconut milk you’ll find in grocery stores. One comes in a can and is incredibly dense—not so great for your cereal but a better choice for savory stews and curries. If you’re looking for a more drinkable option, look for diluted down coconut milk “beverages” near the dairy section.

Pea Milk

 You’ll chuckle saying this one out loud, but pea milk’s nutrient profile is certainly no joke! It’s high in protein at 8-10 grams per serving and is typically fortified with more calcium than milk. It’s vegan, nut-free, soy-free, and gluten-free, making it an excellent, allergy-friendly option. I like working this one into my post-workout shakes when my body could use a protein boost. Enjoy it in smoothies, cereal, savoury dishes—however you peas.

Cashew Milk

A newcomer among the plant-based milk varieties. Cashew milk has a slightly nutty taste and is suitable for cooking and baking. The fat contained is mostly heart-healthy unsaturated fat and can be a great choice for people with diabetes who need to watch their carbohydrate intake. Cashew milk has only about 2 grams of carbohydrates per cup. It is suitable for coffee and adds a thickness that works wonderfully in lattes.

Rice Milk 

A newcomer among the plant-based milk varieties. Rice milk is the best choice for people with allergies Rice milk is less likely to cause food allergies compared to any other milk because it is nut and gluten-free. It has a naturally sweet taste and can be used for cooking and baking. Rice milk is extremely low in calories, which are mostly from carbohydrates, and it has very little protein or fat. Since rice milk is a rather thin milk, it is less suitable for coffee.

Hemp Milk 

 A newcomer among the plant-based milk varieties. Hemp milk is a good source for omega-3 fatty acids Hemp milk is made from the seeds of the hemp plant. It is low in carbohydrates and high in fat – but most of those are healthy unsaturated fats. Just one glass of hemp milk can provide 50% of the recommended daily intake of alpha-linolenic acid, the omega-3 fatty acid, which helps support good heart and brain function. It is suitable for cooking and baking and has a slightly nutty taste.

Hazelnut Milk 

A newcomer among the plant-based milk varieties. Hazelnut milk is a creamy treat for the palate Compared to other nut milks, hazelnut milk has slightly more calories and not as much protein. It does contain some fibre, which can aid digestion and lower cholesterol. It also has a delicious nutty flavour, which makes it a great choice for baked goods or adding to coffee.

Here's a little recap :

What’s your favorite plant-based milk alternative? Let us know in the comments! 👇