Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (2024)

This simple unsweetened oat milk recipe has 3 pantry-staple ingredients, takes 10 minutes, and great on cereal, for baking, or recipes!

It’s an easy plant-based milk alternative that takes minutes.

Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (1)

Unsweetened, Unflavored or Plain oat milk works great in both savory and sweet dishes! I use it in baked goods in place of milk, and also in savory dishes in place of cream. It has a very mild flavor and tastes great – perfect for cooking in savory recipes and using as a substitution for dairy milk.

This Unsweetened Oat Milk Recipe Is:

  • Creamy
  • Simple
  • Easy to make
  • Made with Pantry-Staple Ingredients
  • Earthy
  • Great in Sweet or Savory Recipes
  • Vegan, Gluten Free, Dairy Free
Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (2)

If you are looking for a sweeter version, look no further! My Chocolate Oat Milk recipe is one of my most popular recipes on this site: it’s creamy and delicious, not too sweet! If you are looking for an oat milk recipe that is unflavored and has a more natural taste this savory oat milk is perfect!

The Best Blender for the Job

I’ve owned a lot of blenders, but my Vitamix is definitely the best one I’ve owned. This high-speed blender will blend even the toughest of ingredients into pulp. I prefer using my blender to my food processor for sauces like this or homemade hummus, as it’s much easier to clean the Vitamix. This is definitely one kitchen appliance we use on a daily basis!

Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (3)

What Do I Need To Make Oat Milk?

I get fresh produce from my garden and from Misfits Market– they sell fantastic fruit, vegetables, & pantry staples at a discounted price. We get Misfit boxes every other week and love picking out favorite produce for delivery. Get $10 off your first box here!

  • Old Fashioned Oats: Use old fashioned oats, steel cut oats, or rolled oats – NOT quick cooking ones. The quick cooking oats get slimy and that is not what you want in your drink. Old Fashioned Oats are the perfect texture.
  • Water: use any kind you would normally drink (tap, bottled, filtered)
  • Pinch of salt: I use a pink Himalayan sea salt in my kitchen, it’s great in this oat milk recipe.


Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (4)

One of the BEST Pantry Oat Recipes

This unsweetened oat milk recipe is a fantastic pantry-staple drink! It uses all ingredients you would have in your dry pantry or cupboards. You probably already have these ingredients on hand! Keeping a well-stocked pantry makes it easy to come up with delicious meals using a few staples you can rotate.

I made a list of my Top 125 Plant-Based Pantry Staples that always keep on hand. And you can check out all my favorite pantry staple recipes on TheHerbeevore.com here. By stocking up on whole ingredients you can cook delicious recipes without a trip to the store!

Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (5)

Make Oat Milk Gluten Free for a Plant-Based Version

This gluten free oat milk recipe is a simple meal to make without the wheat – make sure you are using 100% certified gluten free oats. I’m all about making recipes gluten free when I can. Gluten free cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right.

By building meals around gluten free pantry staples and swapping in a few wheat-less ingredients you can make better meals for you and your family. I made a list of my 125 favorite gluten free pantry ingredients that we use on a weekly basis, and check out all my gluten free recipes here that are on The Herbeevore. These easy and tasty recipes are fantastic meals for everyone at your table.

How Do I Make This Pantry Oat Milk Recipe?

  1. .Combine 1 cup oats, 4 cups water, and pinch of salt to a blender. Allow the ingredients to sit for 10 minutes before blending.
  2. Blend on high for 30 seconds. Strain immediately though a fine mesh strainer, cheese cloth, or a nut milk bag. Allow the milk to strain naturally, don’t press or force it through the bag (this can cause it to become gummy/slimy).
  3. Use as you would regular milk: pour over cereal, use in baked goods, or add to savory recipes for a hint of creaminess.
Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (6)

More Easy Drink Recipes You’ll Love!

Homemade Chocolate Oat Milk (Vegan, Gluten Free, Nut Free)
Golden Almond Milk Latte Recipe (Vegan, Gluten Free)
Apple Pie Smoothie (Vegan, Gluten Free)
Clean Green Energy Smoothie (Raw Vegan, Antioxidant Rich, Gluten Free)
& read through my that I stock my pantry with!

Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (7)

If you make this easy unsweetened oat milk recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you. I love seeing all your photos of my recipes!

Let’s keep in touch – subscribe to my monthly newsletter to get free recipe inspiration.

And follow over on Facebook, Instagram, YouTube & TikTok – I’d love to connect with you there!

Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (8)

Easy Unsweetened Oat Milk

Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (9)Kelly Jensen

This simple plain unflavored oat milk recipe has 3 pantry-staple ingredients, takes 10 minutes, and great on cereal, for baking, or recipes!

5 from 11 votes

Print Recipe Pin

Prep Time 10 minutes mins

Total Time 10 minutes mins

Course Drinks

Cuisine American

Servings 4 cups

Calories 77 kcal




  • Combine 1 cup oats, 4 cups water, and pinch of salt to a blender. Allow the ingredients to sit for 10 minutes before blending.

  • Blend on high for 30 seconds. Strain immediently though a fine mesh strainer, cheese cloth, or a nut milk bag. Do NOT squeeze the oat milk, let it drain naturally. Squeezing the oat milk will cause it to get slimy.

  • Use as you would regular milk: pour over cereal, use in baked goods, or add to savory recipes for a hint of creaminess.


Calories: 77kcalCarbohydrates: 14gProtein: 3gFat: 1gSaturated Fat: 1gSodium: 13mgPotassium: 73mgFiber: 2gSugar: 1gCalcium: 18mgIron: 1mg

Keyword 2 Ingredient Oat Milk, Easy Oat Milk, Pantry Oat Milk, Plain Oat Milk Recipe, Unflavored Oat Milk Recipe, Unsweetened Oat Milk Recipe, Vegan Oat Milk Recipe

Did You Make This Recipe?Please leave a rating and comment below!
Or tag me @theherbeevore in your photo on Instagram!

This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. Thank you for supporting the brands that support The Herbeevore and our beehives!

About the Author: Kelly Jensen

Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (10)

Kelly Jensen has 7 years experience as a food blogger, freelance recipe developer, content creator, beekeeper, and loves cooking everything she can from scratch.

View all post by Kelly Jensen | Website

Unsweetened Oat Milk Recipe (Vegan, Gluten Free) (2024)


Is unsweetened oat milk gluten-free? ›

If you can't consume gluten, you should only buy oat milk that's certified gluten-free. Although naturally gluten-free, oats are frequently cross-contaminated with gluten. Therefore, there's a good chance that your oat milk isn't gluten-free unless it's certified as such.

Does oat milk spike blood sugar? ›

Because of the natural sugar maltose found in oat milk, even an unsweetened version will cause a spike in blood sugar. Maltose has a higher glycemic index, which leads to the unwanted spike and the dreadful crash post-consumption. You're better off skipping the oat milk for one of our best options, above.

What is the oat milk backlash? ›

However, this fan-favorite dairy alternative has steadily gained a controversial rap due to the ingredients and higher levels of sugar and fat that some brands may contain — despite appearing on the surface as a healthier, more Earth-conscious milk choice.

What are the ingredients in so good oat milk unsweetened? ›

Ingredients. Filtered water, milledoats(min. 9%), vegetable oils, minerals (calcium, phosphorus), acidity regulator (332), salt, antioxidant (ascorbic acid), vitamins (B12, A, B2, D, B1).

Why is oat milk not gluten-free? ›

Most oats are contaminated with other cereals that contain gluten, meaning that a lot of oat milks may contain traces of gluten and won't be safe for anyone with Coeliacs. In this case, you are advised to drink plant-milks that aren't contaminated such as almond milk. Want to know what almond milk to buy?

What Oatmilk is not gluten-free? ›

If you're on a gluten-free diet, strictly avoid them: Thrive Market. Pacific Foods. Chobani Oat.

What are the negatives of oat milk? ›

Most Oat Milk Brands Contain Low Protein Levels

While oat milk is not inherently bad for you on its own (it is high in fiber and cholesterol free), the real danger is relying on it and not consuming other plant-based milks with higher protein levels in your diet, Fisher explains.

Is oat milk bad for gut health? ›

Beta-glucan fiber in oat milk provides prebiotics too, which fuel your body's probiotics and help these friendly cultures of bacteria survive and thrive in the long run. Over time, consuming foods like oat milk that beta-glucan has also been connected to enhanced gut health and immunity.

Is oat milk bad for your stomach? ›

Yes, there are several benefits of drinking oat milk every day. What are the disadvantages of oat milk? People with celiac disease and disorders of the stomach, intestine and other parts of the gastrointestinal tract must be cautious before consuming oat milk. Oat milk may cause side effects like gas and bloat.

What is the healthiest milk alternative? ›

The healthiest milk alternative is soy milk because it's nutritionally comparable to dairy milk, says registered dietitian Jamie Nadeau. Dairy milk is an important source of protein, calcium, vitamin D and other nutrients. It contains 8 grams of protein per cup while soy milk contains just over 6 grams per cup.

Why did Starbucks run out of oat milk? ›

Starbucks Stores Are Running Out of Oat Milk Due to High Demand.

Is there gluten in so good oat milk? ›

Filtered water, milled oats (min. 9%), vegetable oils, minerals (calcium, phosphorus), salt, natural flavour, antioxidant (ascorbic acid), vitamins (B12, A, B2, D, B1). Contains: Gluten.

Which brand of oat milk has the least sugar? ›

For regular oat milk, we've compiled a list ranking sugar content per 100ml from lowest to highest.
  • Overherd oat milk contains 1.4g per 100ml.
  • Alpro oat milk contains 2.5g per 100ml.
  • Asda oat milk contains 2.7g per 100ml.
  • Califia Farms oat milk contains 2.8g per 100ml.
  • Alpro barista oat milk contains 3.3g per 100ml.
Feb 28, 2024

Which is better unsweetened almond milk or unsweetened oat milk? ›

Almond and oat milk offer different levels of nutrient richness. Almond milk has fewer calories but it also provides less protein, carbs, and fiber. On the other hand, oat milk has more calories but it also provides more of these vital nutrients.

Can I drink oat milk if I'm gluten-free? ›

Gluten free vs.

An oat milk is classified as "gluten free" if it contains less than 20PPM (parts per million) of gluten. An oat milk is deemed "low gluten" if it contains between 20 and 100 PPM of gluten. Those wanting to minimise gluten should opt for certified gluten free oat milk.

What is the best milk alternative for gluten-free people? ›

For many people with celiac disease or non-celiac gluten sensitivity, the answer is almond milk or some other type of nut milk. Fortunately, these nut milks are growing in popularity, so there's a generous handful now from which to choose. You can even make some nut milks at home in a juicer.

Is Oatly actually gluten-free? ›

Are your products gluten-free? Yes, all of our US products are certified gluten-free by GFCO (The Gluten-Free Certification Organization).


Top Articles
Latest Posts
Article information

Author: Fr. Dewey Fisher

Last Updated:

Views: 6186

Rating: 4.1 / 5 (62 voted)

Reviews: 85% of readers found this page helpful

Author information

Name: Fr. Dewey Fisher

Birthday: 1993-03-26

Address: 917 Hyun Views, Rogahnmouth, KY 91013-8827

Phone: +5938540192553

Job: Administration Developer

Hobby: Embroidery, Horseback riding, Juggling, Urban exploration, Skiing, Cycling, Handball

Introduction: My name is Fr. Dewey Fisher, I am a powerful, open, faithful, combative, spotless, faithful, fair person who loves writing and wants to share my knowledge and understanding with you.