How to Make Oat Milk

Oat milk is good especially for those who have celiac disease or want to decrease the gluten in their food because oats are a gluten-free cereal. In addition, this milk helps to lose weight because it has few calories and fibers that decrease appetite.

One of the most interesting properties of oat milk is its ability to relax the body due to phytomelatonin which contributes to a good night’s sleep, being a food especially suitable for those who have insomnia.

The benefits of oat milk include:

  • Relieve constipation because it has fibers;
  • Facilitate digestion, as it has little fat;
  • Helps control diabetes as it has slow-absorbing carbohydrates.

In addition, oat milk is an excellent alternative for those who are intolerant to cow’s milk or soy, and can be used for breakfast or to make vitamins, cakes or sweets, for example.

Oat milk is a perfect substitute for cow’s milk for breakfast or snacks, especially for vegetarians.

How to make oat milk at home

To make homemade oat milk you need:


  • 2 cups rolled oats
  • 3 cups of water

Preparation method:

Put the oats in the water and let it soak in the water for 1 hour. After that time, put everything in a blender and mix well. Strain with a sieve or muslin fabric and place in the refrigerator for up to 3 days. A few drops of vanilla essence can make this oat drink more enjoyable.

Nutritional information 

The nutritional information for oat milk can be found in the table below:

ComponentsQuantity in 100 g of oat milk
Energy43 calories
Protein0,3 g
Fats1,3 g
Carbohydrates7,0 g
Fibers1,4 g

Oat milk can be purchased in supermarkets or health food stores and although 1 liter of this milk has a price of approximately 20 reais, it is very simple to make at home in a simple and economical way, just follow the recipe that we recommend. follow.

In addition to exchanging cow’s milk for oat milk, it is possible to adopt other food exchanges to prevent diabetes and hypertension. 

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