63HealthScore
Drinks · American
Oat Milk
Grade B⏱ 5 min🍽 4 servingsEasy
The cheapest homemade milk — rolled oats and water, blended fast and strained.
High-FiberVeganGluten-FreeDairy-Free
Save Oat Milk to your meals — free
Log it, see its macros roll into your day, and track your nutrition over time.
Ingredients
- 1 cup rolled oats
- 4 cups cold water
- 1 pinch salt
- 1 pitted date
Method
- 1Add the oats, cold water, salt and date to the Vitamix.
- 2Blend on high for just 30–45 seconds (over-blending makes it slimy).
- 3Strain through a nut-milk bag; refrigerate up to 5 days.
Nutrition
Per 1 serving (~261 g)
91
Calories
3.1g
Protein
16.1g
Carbs
1.5g
Fat
2.2g
Fiber
Why Oat Milk scores 63
Nutrient density20
Protein quality8
Fiber content6
Healthy fats5
Bioactive compounds10
Glycemic impact9
Top nutrients
Manganese15.2Thiamin4.5Selenium4.4Copper4.1Phosphorus2.7
Tips
- ·Use cold water and don't over-blend, or the oat milk turns gummy.
