16 Best Dairy-Free Alternatives to Milk: selected, tried and tested by a Nutritionist

If you've ever been a Nutri Uprage client, or have otherwise decided to cut out cow's milk from your diet for health reasons, you may find yourself a bit confused as to which non-dairy product to get while supermarket shelves have literally been flooded with dozens of options in the recent years. So to save you from daunting labour, I have selected 16 best dairy-free drinks which are:

1. Tasty, because I've poured some into the sink in the past due to the product being un-drinkable;

2. Free from added sugar, including hidden sugar, sweeteners and all substances that spike up that blood glucose too high;

3. Free from soy and unhealthy and questionable substances that are very common in either gluten-free or vegan products ('vegan' does not always automatically mean 'healthy'); and

4. Not just lactose-free but are absolutely dairy-free, containing no cow's milk products whatsoever.

Before we dive in I want to say that finding the best option for you is a personal thing. You certainly need to take into account your food allergies and intolerances as well as where and how you'd like to use the plant-based milk. Taste is very subjective, therefore one and the same product can be found as “divine” by one person and “bitter and disgusting” by another. Also, switching from cow's milk to a dairy-free drink can take time for the tastebuds to get used to, so my advice is to allow yourself plenty of time for this transition and as with any other nutritional changes, remember and trust that your preferences will eventually change. Here's a funny fact: after a long period of time of following a dairy-free diet, most people (yes, "most", not just "many" or "some") start finding the taste and smell of dairy somewhat "disgusting" and "repelling".

As a side note, this post has not been sponsored by any brand. Everything mentioned here was purchased by me using my own money and then personally tried and tested several times and in some cases for several years in the UK and Europe. A lot of products have become less available in the UK after Brexit, however, I am not giving up hope that they can come back just as the UK produced gems in Europe. Fingers crossed!

1. Alpro Almond No Sugars

This is probably the most multifunctional and all-purpose plant-based product of all. With 2,3% almond content and good consistency, it is suitable for anything and everything from sweet to savoury and great for everyday use. The taste is subtle, smooth, nutty, not sweet, not overpowering, and not noticeable in cooking (making it a great option for many dishes) and the consistency is not too thick and perhaps the closest to semi-skimmed cow’s milk with only 1% fat per 100ml. Out of many brands and plant-based milk types, this one requires the least shaking before use (I personally don’t shake it at all!) and does not curdle when heated. Gets frothed so easily for lattes and cappuccinos. The go-to milk!

Nutritionist's note: I wouldn’t get too excited about the vitamin D2 added as it’s not the best form of supplementation with D3 being the most preferable. Likewise, the form of calcium added here has a very poor bio-availability and it is never a good idea to supplement minerals in isolation.

So if I were a manufacturer, I would enrich this drink differently, but I appreciate that they wanted to make a product that is closest to cow’s milk.

As for gellan gum and sunflower lecithin, in short, I do not have any major objections to these ingredients. Both are of a natural source, and gellan gum is not added in amounts that are likely to cause digestion problems. There are certainly worse ingredients out there to avoid.

Pros: a good taste that does not get boring with daily use, mild flavour, leaves no aftertaste, heat-stable, does not curdle, very low carbohydrate count, little to no shaking required before use, affordable price, available in most shops in the UK and Europe.

Best uses: porridge, overnight oats, muesli, coffee, straight sipping, omelettes, smoothies, chia pudding, mocktails, baking, dairy-free desserts, pancakes, soups, sauces, and probably many more other uses.

Cons: not the best vitamin and mineral enrichment and sadly, not organic. To my surprise, Alpro's Organic Almond No Sugars version has added maltodextrin which is even worse than regular sugar, so I cannot recommend it as an option.

Seeing so many product launches by Alpro and their variations in the last 5 years, I hope there will be an improvement in the Organic version of their almond drink without maltodextrin or substances alike.

2. Alpro Oat Drink No Sugars

Oat drink by Alpro has undergone several changes in the last 5 years, removing hidden sugars and then making 2 versions of their oat milk. At the moment, I can only approve of this version on the picture above (the other one has corn fibre added) from a nutritionist’s point of view.

Oat milk is sweeter than almond milk and is perfect when you are getting off both dairy milk and sugar in your drinks. However, I normally recommend mixing oat milk with almond milk to lower your carbohydrate intake and keep your blood sugar stable.

Again, I would ignore the claims about it being "rich in Calcium" as calcium carbonate has a very poor bio-availability.

Pros: more heat stable than other oat milk products, adds sweetness, affordable price, available in most shops across the UK and Europe.

Best uses: splash in coffee (preferably, to be mixed with almond milk), muesli, dairy-free desserts, baking, smoothies, chia pudding, pancakes, omelettes; best for those breaking a habit of adding sugar to tea or coffee.

Cons: not the best vitamin and mineral enrichment.

3. Oatly! Oat Drink The Original

The pioneers of plant-based drinks, who laid the foundation of the so-called "post-milk" generation with added focus on minimising environmental impact.

This Swedish gem tastes absolutely fabulous and is very versatile in terms of where it can be used. When I first discovered it I used to in chia puddings and baking adds a bit of sweetness. It also has good heat stability and froths very well for a cappuccino. Out of many oat milk products, I personally prefer the taste of a product by this particular brand. If you are a newbie to a dairy milk-free diet, I strongly recommend trying out this delicious plant milk! Some people describe the taste of it as "leftover milk in a cereal bowl".

As with Alpro almond drink above, I wouldn’t get too attached to the idea of an enriched alternative to dairy milk as vitamin D and calcium here are not in the best form, so don’t get blinded by that. It is a good dairy milk alternative and you can obtain those nutrients from other sources.

Pros: great texture and taste, more heat stable than Oatly Organic, foams well, adds sweetness, available in most shops across the UK and Europe.

Best uses: splash in coffee (might be mixed with almond milk), muesli, dairy-free desserts, baking, smoothies, chia pudding, pancakes, omelettes.

Cons: not the best vitamin and mineral enrichment.

4. Oatly! Oat Drink Organic

This drink is essentially the same drink as Oatly! The Original but without added vitamins and minerals. It has the same silky-smooth pleasant taste and good texture, however, requires a bit more shaking prior to pouring and has a bit less heat stability, so may curdle if heated too much. Otherwise, a great fun dairy-free option which I wholeheartedly recommend!

Pros: great texture and taste, organic, simple list of ingredients, widely available in shops across the UK and Europe.

Best uses: muesli, dairy-free desserts, baking, smoothies, chia pudding, pancakes, omelettes, great for kids.

Cons: curdles when overheated (that’s only natural), so not the best option if you like your coffee super extra hot.

5. Ecomil Cashew Drink Sugar-Free Bio

This plant-based milk from a popular Spanish producer has a smooth and very real cashew flavour and is one of my absolute favourites. It is fantastic in both breakfast bowls and coffee and any healthy dairy-free desserts. With 6% cashew content it is slightly creamier than almond and oat drinks above.

It is a great option to mix up and experiment with new flavours and a suitable replacement for whole cow’s milk in cooking. It has a very clean list of ingredients and as with other organic options, be careful not to overheat it as it might curdle and separate. This product is very popular across many European countries.

Pros: great creamy texture, not too high in fat, full of flavour, clean and organic.

Best uses: coffee, overnight oats, dairy-free desserts, muesli, baking, chia pudding, pancakes, savoury sauces, and straight sipping for kids.

Cons: a bit pricey, curdles when heated too much (very natural with all organic drinks), and has become less popular in shops in recent years.

6. Ecomil Oat Drink Sugar-Free Bio

When you first try this milk, you will be surprised that it has no added sugar or any sweeteners whatsoever. With a hefty 16% oat this literally tastes like a milkshake or milk leftover from a bowl of sweet granola. It has added sunflower oil to act as an emulsifier, but I have never felt the taste of it. It is a gorgeous tasty rich drink, but I save it from dairy-free dessert making as it is too sweet for my liking to use in larger amounts such as in a muesli bowl or latte. However, some coffee shop chains use exactly 16% oat milk for their drinks. So if you are craving a sweet drink, this Ecomil 16% Oat milk may be a very good option. I advise mixing it with almond milk in drinks.

Pros: clean and organic, sweet natural taste, rich flavour, does not curdle when heated, great if you are getting off a habit of adding sugar.

Best uses: dairy-free desserts, chia pudding, pancakes, baking, dairy-free shakes, sweet coffee drinks or unsweetened hot chocolate, great for kids.

Cons: does not froth well, is a bit pricey, might be too sweet for use in large amounts such as in a latte, needs a long and very vigorous shake before each use, became less popular in shops in recent years.

7. and 8. Provamel Organic-Bio Cashew and Almond No Sugars

Another great plant-based alternative from a Belgic brand Provamel (Alpro’s sister brand). I love both cashew and almond versions. Both do not have added sugars or sweeteners and are organic. I am in love with their cashew drink, and the almond drink based on 5% almonds is thicker than Alpro's if you fancy something a bit less watery.

Pros: both have a great creamy texture and silky smooth flavour, are not too high in fat, are organic, and do not curdle when heated for a latte. Almond drink has a very low carbohydrate content and truly is all-purpose drink in terms of use.

Best uses: both types are good for oatmeal, overnight oats, muesli, chia puddings, dairy-free shakes, creamy coffee, a splash in tea, omelettes, pancakes, baking, dairy-free desserts, soups, sauces, and probably many other uses.

Cons: more expensive than other dairy-free drinks, became less available in the UK stores in recent years unlike in European stores.

9. Provamel Organic-Bio Oat

This is Provamel's original oat drink with a very rich texture thanks to 12% oat content and a simple list of ingredients with one "but": it has added inulin from agave fibre which is a sweetener. Inulin is a natural fibre, however, we don't know if it was processed at high temperatures or is raw. Also, despite several good health benefits of inulin such as being a prebiotic and improving gut microbiome, stabilising blood sugar and supporting digestion and cardiovascular health, there are some aspects to consider. If you are intolerant to FODMAPs I would not advise this option for you because inulin is a fructan. Inulin may also cause digestive issues like bloating, gas and loose stools if taken in larger amounts, so this oat drink must not be consumed in large amounts.

Provamel has recently launched another version of the oat drink "No Sugars" which is water, 8,4% oats, sunflower oil and sea salt, so if you find that the original one does not suit you, this updated version without inulin would be a better fit. The only drawback of it is that it does not froth that well for cappuccino as the original one.

Pros: very rich flavour, thick texture, does not curdle when heated, great if you are getting off a habit of adding sugar.

Best uses: both types are great chia pudding, overnight oats & muesli, dairy-free shakes, and hot chocolate. The original one works better for cappuccino but avoid heating it above 135 C degrees to prevent it from degrading to fructose. The "No Sugars" one can be used for baking.

Cons: a bit pricey, might be too sweet for use in large amounts such as in a latte, and needs a long and very vigorous shake before each use. The added inulin in the original version might not suit everyone. The new "No Sugars" version does not froth well.

10. and 11. Plenish Organic Cashew and Almond M*lks

Another great ethical producer based in the UK with a strong message. They make a range of simple-ingredients organic drinks they call ‘m*lk’. Out of their wide range, I’d like to highlight three products (I can't review the Hazelnut M*lk as I am allergic to hazelnuts) starting with their almond m*lk. It is based on 6% almonds, so is great if you are on the lookout for a creamier thicker texture. It is a truly great tasty product, easily accessible in many UK shops and although is pricier than many non-organic counterparts, it is often on offer in many stores.

Plenish Cashew M*lk was one of the first cashew alternatives I tried, and I still love it to the present day. It is full of flavour and is so delicious without any added sugar or sweeteners. It is very similar to the Ecomil and Provamel products described above, with the only difference being based on 1% cashews less than the former. It is also organic and has a simple list of ingredients and is very delicious and appropriate if you want to give your breakfast or cooking a little ‘oomph’ without adding any unwanted ingredients or let’s call them collectively simply "unhealthy". I loved this one primarily for unheated options – muesli, overnight oats, dairy-free desserts and chia puddings but it is also great in coffee, just make sure to heat it slowly and not too much, otherwise, it can go bitty.

Pros: clean and organic, creamy, delicious, very simple list of ingredients, and in the almond m*lk very low carbohydrate count.

Best uses: both types are good for oatmeal, overnight oats, muesli, chia puddings, dairy-free shakes, creamy coffee, a splash in tea, omelettes, pancakes, baking, dairy-free desserts, soups, sauces, and probably many other uses.

Cons: curdle if heated too much (natural for organic drinks).

12. Plenish Organic Gluten-Free Oat M*lk

This product won the hearts of many consumers. I never found added oils to be a problem, in fact on the contrary, I never felt their taste and liked a slightly creamier texture. But if you did want to have an oil-free version, this one is for you. Based on 11% oats, it has a good flavour, but I found it to be a bit too thin and watery and preferred other brands for my latte. It is a good replacement for skimmed milk though, and it is a certified gluten-free product.

Pros: clean and organic, skim milk alternative, very simple list of ingredients, certified gluten-free.

Best uses: porridge, overnight oats, muesli, smoothies, dairy-free shakes, dairy-free desserts, straight sipping, great for kids.

Cons: curdle if heated too much (natural for organic drinks).

13. Rude Health Ultimate Almond Organic Unsweetened

A product from one more bold UK-based brand Rude Health who are very creative and innovative in what they do and I love their presentation and message. From their almond milk range I can only recommend this one as the other in orange packaging has added rice to it.

I like this product for its simple list of 2 ingredients: Italian almonds and spring water and it is organic. As it does not have any emulsifiers, it needs to be shaken well prior to use, and it will curdle easily when heated. Despite the 6% almond content in this product, the taste is very subtle and not overpowering.

Pros: clean and organic, skim milk alternative, very simple list of ingredients.

Best uses: porridge, overnight oats, muesli, smoothies, dairy-free shakes, dairy-free desserts, straight sipping, great for kids.

Cons: curdles if heated too much (natural for organic drinks), will not froth well for a cappuccino, need a good shake prior to each use.

14. Rude Health Cashew Drink Organic

Another very nice 5% cashew plant-based drink with a very simple list of ingredients. I absolutely love its taste, the consistency is thicker than Alpro or the Ultimate Almond drinks. I especially like it in my coffee.

Pros: clean and organic, very simple list of ingredients, thick consistency, can be frothed for a cappuccino.

Best uses: porridge, overnight oats, muesli, smoothies, dairy-free shakes, dairy-free desserts, straight sipping, great for kids, tea or coffee, sauce making.

Cons: none.

15. Rude Health Oat Drink Organic

Another 11% oats-based drink, which is organic, gluten-free and natural. Again, I am not concerned with the added sunflower oil that helps ingredients hold together and no, it’s not unhealthy. It does not have a strong flavour, is not too sweet, it has a smooth, mild and natural taste leaving no syrupy aftertaste, great for everyday use. Requires a good shake prior to use, but has a good creamy texture so is very versatile in terms of where you can use it.

Pros: clean and organic, certified gluten-free, good texture, foams well for a cappuccino.

Best uses: chia pudding, porridge, overnight oats, muesli, smoothies, dairy-free shakes, dairy-free desserts, straight sipping, baking, pancakes, coffee and tea.

Cons: needs vigorous shaking prior to use.

16. The Bridge Bio Almond Sugar-Free

A good high-quality product by a family-owned Italian company producing organic plant-based milk alternatives. This product is different from all other almond milk options due to its unique thick creamy texture. It is based on 3% almonds but has carob seed flour added to it, which is a natural ingredient and used as a thickener. So if you are after a whole milk alternative or a creamy product to use in oatmeal, desserts, puddings or sauces, this is a very good fit! I personally find it very nice in my coffee: I don't like my coffee sweetened and I enjoy a creamy texture, plus it foams very well and does not separate. Ticks all boxes for me. However, my husband prefers adding a bit of oat milk to it, for example, at a 3:1 ratio to give it a bit sweeter taste and thinner texture.

Pros: clean and organic, very low carbohydrate count, thick creamy texture, foams well for a cappuccino, does not curdle when heated.

Best uses: sauces, chia pudding, porridge, overnight oats, muesli, smoothies, dairy-free shakes, dairy-free desserts, baking, pancakes, coffee and tea.

Cons: none.

I would love to read about your experience when you try any of my favourite plant-based milk alternatives. Let me know in the comments below which ones you like best and how you used them.