More and more people are looking for an alternative to cow's milk, not because it's not good, but because one of the most common intolerances is lactose. Furthermore, plant-based eating habits are becoming increasingly popular, which is why so many alternatives to traditional dairy milk have emerged. But you don't have to be intolerant, vegetarian, or vegan to try a different beverage: if you're looking for a change, there are plenty of options, and you might discover a new treat to alternate with your breakfast, avoiding excessive cow's milk consumption.
You're truly spoiled for choice among plant-based drinks that are improperly called "milk" but which quite closely resemble it and which, unlike animal milk, are more digestible and lighter as they contain "good" vegetable fats.
1. Soy Milk
Soy milk, which should be accurately called soy beverage, is the most popular and widely used substitute for cow's milk in the world. It's a plant-based beverage made from soybeans soaked in water, ground, filtered, and then boiled. It's beloved for its light, slightly bitter flavor and because it's a true protein concentrate without the lactose, cholesterol, or animal fats. Besides being a great breakfast alternative, soy milk is also an excellent ingredient for all kinds of recipes, both sweet and savory.
2. Oat Milk
Less common than soy milk but equally effective, oat milk is a plant-based beverage made with just two ingredients: water and oat flakes. Oat milk has a very sweet and delicate flavor, is light and wholesome, and is highly prized for its nutritional properties: lower in calories than cow's milk, it is nevertheless rich in calcium, protein, and folic acid, making it particularly suitable for those who participate in a lot of physical activity. You can also drink the beverage or use it as a base for sweet and savory preparations.
3. Rice Milk
Rice milk is the alternative to cow's milk, absolutely lower in fat but higher in calcium than any other option on the market. It also has a very high protein content, is gluten-free, and is very easy to digest. You can buy it ready-made or easily make it at home: either way, you'll get a rich, tasty drink that's excellent for nutritious breakfasts.
4. Coconut Milk
Coconut milk is one of the world's most popular plant-based drinks, imported from Asian, Indian, and South American cuisines, where it's used in a wide variety of recipes, both sweet and savory. It's a plant-based beverage made by mixing the inner flesh of the coconut with water or milk. It's excellent as a soft drink or for use in cooking, making starters, main courses, desserts, and creamy, original side dishes. Coconut milk is higher in calories than other types of milk, but it contains more protein than cow's milk. It's available in different types, depending on the ratio of pulp to liquid: in addition to classic coconut milk, there's full-fat coconut milk, which must consist of at least 70% coconut pulp and only the remaining 30% water, and coconut cream, which has an even lower percentage of water.
5. Almond Milk
Among plant-based beverages, almond milk is one of the oldest, widely used especially in traditional cuisine and pastries, but now widespread globally. It's a beverage made from the cold infusion of ground and pressed almonds. It's lactose- and cholesterol-free, but rich in calcium and protein. For this very reason, it's an excellent alternative to cow's milk, both as a thirst-quenching drink and as an ingredient in desserts. The only drawback is that it's extremely high in calories.
6. Nut, Hazelnut and Cashew Drinks
Speaking of energy drinks: almonds aren't the only nut or oily fruit that can be used as a milk substitute, but all the other options are highly energy-dense, much more so than other varieties. There's nut milk, which is very rich in Omega 3; hazelnut milk, an extremely energy-dense and caloric drink; and even peanut milk, which has a thicker consistency, making it better suited for making creams and desserts rather than as a soft drink.
Other Alternatives to Milk
Less common, but equally valid alternatives to cow's milk, are drinks made from hemp, spelt, and millet. Hemp milk is the rarest and therefore the most expensive, but we're sure it will soon become much more common due to its sweet taste and richness in essential fatty acids. More popular are millet milk, which is very low in cholesterol and excellent for many reasons, including strengthening nails and hair, and spelt milk, the plant-based drink that provides the highest amount of calcium.
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