What Are the Best Vegan, Nut-Free Milk Options?

Rohit Panwar

Being a vegan is hard, but things get tougher when you are also allergic to nuts. As a nutritionist, I often get asked about dairy-free nut-free milk options, which is why I wrote this blog.

Here I include a list of all the vegan and nut free milk options that you can explore. While some of these options may be readily available, some could be somewhat hard to find.

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15 Top Dairy-Free Nut Free milk Options for Vegans

Let’s get straight into the top choices that you have as a vegan unwilling to consume nuts –

1. Quinoa Milk

Quinoa milk has slowly become one of my favorites because of its high nutritional value. Quinoa, a superfood, is known to have complete protein and is one of the best alternatives to cow milk.

You can easily make this slightly sweet and nutty plant milk at home. You can drink it as such or pour it over your morning porridge for a great start.

Pros	Cons
High quality protein Low in calories Low in Fats Low glycemic index	Expensive Not easily available A slight bitter aftertaste

2. Rice Milk

If you are looking for a dairy free milk that is least allergic, rice milk is a pretty good option. It can be made with cooked or uncooked white or brown rice.

Rice milk has a naturally sweet taste that goes well in smoothies, desserts and even curries.

Pros	Cons
Low in Fats Least allergic Very inexpensive	Low in Proteins High in carbs High Glycemic index

3. Oat Milk

Similar to cow’s milk in consistency and taste, oat milk is a widely available type of dairy free, nut free milk.

Oat milk is easy to make and can be made using any type of oats – steel cut, raw or rolled. It has a mild and slightly sweet flavour and a somewhat slimy consistency.

Pros	Cons
Low in Fats High in fibre Easily available Lowers cholesterol Less expensive	High in carbs Low protein content

4. Tiger Nut Milk

Tigernuts are a tuber vegetable that produces a slightly sweet and nutty milk like product. Tigernut milk is a nourishing drink popular in Spain and Nigeria.

Tigernuts milk is rich in many minerals and vitamins. It is suitable for all age groups from young to older adults.

Pros	Cons
High quality protein Low in calories Low in Fats Rich in vitamins & minerals	Low in protein Not easily available

5. Peanut Milk

Peanut milk is one of the best high protein plant milks out there. It is also a good source of many essential nutrients including vitamin E, vitamin B6 and magnesium. ]

Peanut milk can be easily made at home and is also much cheaper than many seed and nut milks.

Pros	Cons
High protein Low in calories Inexpensive	Can trigger allergies High in fats High in carbs

6. Pea Milk

Pea milk is another high protein plant milk which is fast gaining popularity. Made from yellow split peas, this milk is environmentally-sustainable as it requires less water for production.

The taste and consistency of pea milk is very similar to that of cow milk which makes it a good replacement for dairy milk.

Pros	Cons
High protein Low in calories Low in Fats Easily digestible Environment-friendly	Not easily available Store bought versions may contain oil

7. Corn Milk

Corn milk is a naturally sweet plant milk that is not only delicious but also easy to make.

COrn milk is rich in B vitamins and a number of minerals. It can be consumed as such or be added into gravies, smoothies or to cereal bowls.

Pros	Cons
Low in fats Rich in B vitamins Inexpensive	High in carbs Low in protein Not easily available A slight bitter aftertaste

8. Sesame Seed Milk

Another popular seed that can be used to make vegan milk is sesame seed. Sesame seeds are a powerhouse of nutrients rich in manganese and calcium.

Sesame seed milk is nutty and creamy and goes very well in a variety of cuisines. It is also environmentally more sustainable as it uses very less water in production.

Pros	Cons
Low in calories Low in Fats Environmentally sustainable	Not easily available Low in protein

9. Pumpkin Seed Milk

The green coloured pumpkin seed milk is not only easy to make but also quite nutritious. The milk is rich in antioxidants, fibre and many other essential nutrients.

Pumpkin milk is mild and nutty flavoured and can be used in both sweet and savoury delicacies. You can also drink it up as such.

Pros	Cons
Rich in fibre Low in calories Low in fats	Less easily available

10. Hemp Milk

The sweet, nutty and watery hemp milk is made from the seeds of the hemp plant. But don’t worry, it will not get you high.

Although low, the quality of protein in hemp milk is very good. Hemp milk is also a good source of Omgea 3 and Omega 6 Fatty Acids – the good fats.

Pros	Cons
High quality protein Low in calories Low in carbs Rich in good fats	Low in protein Not easily available A slight bitter aftertaste

11. Poppy Seed Milk

Poppy seed milk is a common Christmas special in Lithuania. Poppy seeds are known for their health benefits including promoting heart health.

Poppy seed milk is easy to make at home and can be put to a number of uses. It has

Pros	Cons
Low in calories Low in Fats Easily Digestible	Not easily available Low in proteins

12. Flax Milk

The thick and luscious flax milk is a great dairy-free, nut-free, soy-free and gluten-free vegan option.

Flax milk can be drunk as such or added to a variety of recipes, especially baking.

Pros	Cons
Low in calories Low in Fats High in fibre	Low in protein May cause digestion issues in some people

13. Soy Milk

Soy milk is one of the earliest plant milks and has been used for ages. It is an excellent replacement for cow milk because it contains “complete protein.”

Soy milk has a creamy and mild taste which makes it perfect to be used in both sweet and savoury recipes.

Pros	Cons
High quality protein Low in calories Low in Fats Low in carbs Readily available	May cause soy allergy May not be easily digested by some people

14. Coconut Milk

Coconut milk has been an integral part of the Southeast Asian cuisines, although they use a thicker version. Most calories in coconut milk is attributed to its high fat content.

The creamy, delicious coconut milk is a type of raw vegan milk that can be easily made at home.

Pros	Cons
Low in carbs Low in calories Readily available	Low in protein May not be well digested by some people

15. Banana Milk

Banana milk is another lesser known dairy free nut free milk option for vegans. Rich in nutrients like potassium and magnesium.

Banana milk is available in stores but can also be made easily at home.

Pros	Cons
Low in calories Low in Fats Rich in fibre Allergy-friendly	Low in proteins Low in fats High in carbs

This brings me to the end of the blog. These were the top dairy-free nut free milk options. Give them a try and let me know which one is your preferred choice.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.