15 Best Milk Substitutes & 5 Tips
Diana Barkley
(Senior Editor)
Milk has long been one of the staples of nutrition for humanity, and according to reports by National Geographic. In today’s guide, we’ll explore all the different substitutes for dairy milk as well as helpful tips while incorporating these handy alternatives while cooking or baking.
But despite milk’s versatility and reliability, it’s not always a viable option, as there are various reasons to seek milk alternatives, whether it’s running out of milk, dietary preferences, health issues, or more.
No matter your reason, there’s a whole world of milk substitutes waiting for you to discover. These options can vary depending on several aspects, including your use case and personal preferences.
A Brief Overview and Essential Facts about Milk
A Brief Overview and Essential Facts about Milk
Before diving into the world of milk alternatives, we must first have a quick look at the original item and why it’s heavily incorporated in tons of recipes. This can help you understand the properties you need to be looking for while seeking alternatives.
What Milk Is Good For in Baking and Cooking
What Milk Is Good For in Baking and Cooking
There are many reasons why regular milk is one of the most commonly used ingredients for cooking and baking alongside eggs and butter, whether it’s texture or taste-related. Here’s a brief overview of some of them.
Enhances Moisture Content
As a liquid, milk contributes heavily to the overall moisture and water content in dishes and baked goods. This protects these recipes from drying out, which not only affects the texture of the recipe but also makes it crumbly and easy to fall apart.
When you add milk to these recipes, you ensure a soft and pleasant texture while chewing every bite.
In fact, many recipes would call for milk as a base for all wet ingredients, especially in some cakes.
As a vehicle for other ingredients, milk ensures a homogeneous structure and consistent cooking time as well.
Enriching the Flavor and Texture
Enriching the Flavor and Texture
Milk isn’t just about moisture, it also brings flavor to the recipe.
When cooked or baked, the sugars and fats in milk are infused into the rest of the ingredients to provide a unique richness and flavor that are hard to beat by other ingredients.
Besides the sugar and fats, the proteins in milk also interact with certain ingredients like flour to create a more tender crumb and smooth mouthfeel.
Helps in Browning
The lactose and protein in milk can react during baking through a process called the “Maillard reaction”.
This chemical process is what we perceive as the browning effect where foods develop this delicious golden brown crust that enhances the flavor profile of all kinds of dishes and baked goodies.
Improved Caloric and Nutritional Value
Improved Caloric and Nutritional Value
Last but not least, you should also keep the nutritional value of milk in mind. As previously established, milk is calorie-dense and rich in proteins. This makes it a stable ingredient among bodybuilders and some athletes.
Besides its macronutrients, fortified milk is also a good source of calcium, vitamin D3, and other minerals and vitamins that contribute to a well-balanced diet and overall health.
Reasons for Substituting Milk
Reasons for Substituting Milk
You may need to substitute milk in your recipe for a wide range of reasons. The simplest one of course is that you’re out of milk and you’re trying to make do with whatever you have in your pantry. Here are some additional reasons to keep in mind where this guide will come in handy:
Lactose Intolerance
Lactose Intolerance
As previously established, the consumption of milk for nutrition started no longer than 10,000 years ago.
Back then, humans developed the ability to continue producing lactase enzymes through adulthood, which allows us to digest lactose sugar in milk
However, the rate of lactose intolerance is still relatively high among many humans, which is a digestive issue where people lack sufficient lactase for proper digestion of milk and its by-products.
Symptoms of lactose intolerance typically include bloating, flatulence, and diarrhea, which is why people suffering from this condition pick non-dairy milk and products to avoid triggering it.
Vegan Diets
Vegan Diets
If you follow veganism or any plant-based diet where you avoid all animal-related products, milk, including lactose-free options, will no longer be an option.
Some people also opt for plant-based diets as a more sustainable alternative with a lower impact on the environment.
In that case, you’ll need to substitute dairy milk with plant-based milk varieties, such as soy milk, oat milk, or other forms of nut milk.
Dairy Milk Allergies
A lot of people confuse milk allergies with lactose intolerance despite being two different health conditions. Milk allergy is an immune system reaction to the proteins in milk.
Unlike lactose intolerance, it’s a more serious condition that requires complete avoidance of milk products, although it can be only attributed to a specific type of milk (for example goat milk or cow milk only.)
Health Concerns
Health Concerns
Despite the various health benefits of regular milk, scientific research raises some concerns about the adverse effects of dairy milk consumption. According to reports, dairy milk is rich in fats and can cause high cholesterol.
To avoid these health effects, some people may opt for plant-based alternatives because they’re technically cholesterol-free and contain healthy fats.
Flavor Preferences
This one may sound simple but it’s actually why a lot of people consider it an alternative to regular milk.
Simply put, some people hate the flavor or smell of plain milk, which is mainly associated with the fatty acids in milk. In that case, any non-dairy alternative would offer a different or more tolerable flavor, depending on your personal preferences.
Best Substitutes for Whole Milk
Best Substitutes for Whole Milk
In this section, we’ll take a closer look at some of the top alternatives to consider if you want to substitute whole milk in your recipes.
Soy Milk
Soy Milk
Soy milk is the go-to option when you’re trying out milk substitutes, as it has a neutral flavor that blends well with both savory and sweet dishes. Soy milk is also affordable and rich in protein with a similar consistency to whole milk, making it a 1:1 substitute in most recipes.
Almond Milk
Almond Milk
This non-dairy option is one of the most popular substitutes for vegans as well as those with lactose intolerance and gut allergies, provided that they don’t have almond allergies.
Almond milk has a delicious nutty flavor that makes it perfect for milk-based beverages as well.
The only downside here is that almond milk tends to be a bit watery, so you may need to adjust the amount used in baking recipes. The milk exists in both sweetened and unsweetened varieties for convenience.
Rice Milk
Rice Milk
Rice milk is another lactose-free and vegan option with a slightly sweet flavor.
It’s a great choice for those with nut allergies, but be aware that rice milk tends to be higher in carbohydrates than other milk substitutes, so it’s not the best option if you’re cutting down on milk calories.
Similar to almond milk, this one is also slightly watery compared to whole milk, so you’ll need to adjust it depending on whether you’re baking or cooking.
Oat Milk
Oat Milk
If you’re looking for a whole milk substitute with a thick consistency and fairly neutral flavor, you should consider oat milk. This is thanks to the high starch content in oats that break down to create a creamier texture.
The only downside here is that it can cause blood sugar spikes when this starch turns into sugar during digestion.
Cashew Milk
Cashew Milk
Cashew milk is another brilliant substitute for whole milk because it has a relatively thick consistency and mild nutty flavor, which makes it stand out from other types of nut milk.
Cashew milk is also a healthy alternative, so it’s a great option to consider if you don’t mind spending a little extra on milk.
Best Milk Substitutes for Baking
Best Milk Substitutes for Baking
Technically, you can use just about any type of milk for baking.
However, the secret to picking a good choice for baked goods is going for rich options with suitable flavor profiles to what you’re preparing. Here’s a quick look at some of the options.
Soy Milk
Soy milk is a great all-purpose milk substitute that offers a subtle flavor and a similar consistency to traditional milk. The high protein ratio in soy milk also improves the texture of baked goods and adds a reliable richness with 1:1 substitution.
Coconut Milk
Coconut Milk
Coconut milk can be an excellent substitute for dairy milk in some baked goods, but you should note that it doesn’t work for everything.
For example, it complements recipes with tropical fruits nicely, such as mango, pineapple, or banana-flavored cakes.
However, the flavor of coconut can be heavily overpowering, so you should avoid it entirely for savory recipes.
The good news here is that coconut milk is even thicker and creamier than cow’s milk, which makes it perfect for desserts that need a lot of moisture, such as pies and cakes. The ideal substitution method here is to opt for full-fat coconut milk at a ratio of 3:4 when substituting milk.
Yogurt
Yogurt
Yogurt excels at providing baked goods with moisture. In fact, some may find it even better at this job and call for yogurt instead of milk in baking recipes.
Despite the higher moisture content, yogurt is remarkably light, so it doesn’t render your baked goods dense like coconut milk or cream.
The acidity in yogurt can also react with baking soda or baking powder present in baked recipes, allowing them to rise even better. You can use both regular and Greek yogurt while replacing milk in recipes.
In both cases, you’ll substitute milk with a 1:1 ratio despite the difference in consistency. However, make sure that the yogurt is full-fat and non-flavored for the optimum flavor and consistency resemblance.
Sour Cream
Sour cream
You can also use sour cream as a substitute for milk while baking. However, you’ll need to make some adjustments to make up for its unique properties.
You can mainly use sour cream for savory baked goods as well as items that don’t require a lot of milk. This includes breads, muffins, and shortcakes.
This is because sour cream has a more prominent tangy taste compared to yogurt, which can work with items like scones or carrot cakes, but would be quite overpowering in other options.
Since it has a higher fat content and thicker consistency than milk, you may add some water to the sour cream before substituting it 1:1 for milk in baked recipes. This is also recommended to balance its tanginess.
Quinoa Milk
Quinoa Milk
Quinoa milk can be a good alternative for milk in baking, particularly for lighter recipes or those where a subtle nutty flavor is welcome.
This is because the mild nutty flavor of quinoa will be noticeable even in small quantities, so you should avoid it with delicate pastries or items with a particular flavor.
One thing to note here is that quinoa milk is significantly thinner than regular milk, so you may need to add it up to 1-1/4 for every 1 cup of milk you’re replacing.
You also need to increase fat content through butter or oil because quinoa milk is not fatty at all.
Substitute for Milk in Cooking
Substitute for Milk in Cooking
Milk provides savory soups and sauces with richness, but you can easily replace it with any whole milk substitute. Here are some additional options to consider in this situation.
Half and Half
Half and Half
If you’re out of milk and you need a quick solution, you can always opt for half and half. While it’s still a dairy milk-based option, half and half is perfect if you want to retain or even improve richness.
While whole milk has around 3.5% fats, half and half have up to 12%. You should consider using it while preparing sauces, soups, or creamy dips. You can also dilute it with water to obtain the desired consistency.
Soy Milk
The versatility and neutrality of soy milk make it also a perfect option for cooking, especially if you’re going for savory recipes. Since it has a similar consistency to whole milk, it’s ideal for sauces and soups.
Rice or Oat Milk
Rice or Oat Milk
Both rice and oat milk have a subtle sweetness that surprisingly complements both sweet and savory dishes. The main difference here is consistency. Opt for oat milk if you want thicker results or rice milk if you prefer runnier soups.
Nut Milk
All kinds of nut milk, including cashew and almond milk, can still work for cooking. They add a nutty flavor that may work well with some recipes, such as pasta dishes. However, you should avoid using them in recipes that rely heavily on milk fat for richness.
Substitutes for Dry Milk
Substitutes for Dry Milk
If a recipe calls for adding powdered milk to your dish, you can opt for a wide range of options, including the following.
Liquid Milk
This is the most straightforward substitute. You can use whole milk, reduced-fat milk, or even skim milk depending on the desired fat content in your recipe. The general conversion rate is 1 cup of regular milk for every 1/4 cup of dry milk powder.
Coconut Milk Powder
Coconut Milk Powder
This is a good option for adding a subtle coconut flavor to your dish. Coconut milk powder is generally used in a 1:1 ratio with dry milk powder. While coconut milk has a higher fat content, the difference between powders is negligible.
Other Milk Substituents
Other Milk Substituents
In addition to liquid milk, you can also use other varieties of dairy-free milk to replace powdered milk in recipes.
The conversion rate here depends on the substitution rate of the specific milk with whole milk, but it’s generally 1:1. In other words, it’ll typically be one cup of milk for every 1/4 cup of powder as well.
Substitutes for Sweetened Condensed Milk
Sweetened condensed milk adds both sweetness and thickness to recipes, so your substitute must address both aspects. Here are some reliable options to keep in mind.
Heavy Cream
Heavy Cream
Mixing heavy cream with sugar is a perfect last-minute substitute if you’re out of condensed milk. Simply combine 1 cup of heavy cream with 2/3 cup of sugar, and heat it gently until the sugar dissolves.
Keep in mind that this substitute will provide the needed richness but it won’t be as thick as regular condensed milk. You may also need to adjust the amount of sugar in the recipe to obtain similar sweetness.
Canned Cream of Coconut
Canned Cream of Coconut
Cream of coconut offers a thick consistency similar to sweetened condensed milk, but with a distinct coconut flavor that works quite well with many sweet recipes, though not suitable for all dishes.
Since the cream of coconut is quite thick and heavy, You may want to reduce the amount to around 3/4 cup for every cup of sweetened condensed milk called for in your recipe.
Evaporated Milk with Sugar
Evaporated milk has almost the same consistency and texture as condensed milk, as they’re created using the same technique. The only difference between the two is that evaporated milk is not sweetened.
For this reason, you can simply replace it by adding sugar. Ideally, you should add 1/2 cup of sugar for every cup of evaporated milk and simmer it on low heat until it fully dissolves.
The longer you let the mixture simmer, the thicker it’ll get. However, remember to continuously stir the mixture so that it doesn’t get burnt.
Best Substitute for Milk in Mac and Cheese
Best Substitute for Milk in Mac and Cheese
Milk is used in Mac and Cheese to provide creaminess and moisture. For that reason, you can replace it with a wide range of options. However, our favorite substitute here would be heavy cream or yogurt.
However, if you prefer non-dairy milk, you can opt for oat milk or almond milk with a little bit of pasta water to account for the lack of thickness and lower fat content.
Tips for Substituting Milk
Tips for Substituting Milk
Now that you know more about the different milk substitutes, here are some final tips to help you make the best out of what you have.
Compare the Nutritional Profiles of Milk Substitutes
Compare the Nutritional Profiles of Milk Substitutes
As you can see, every milk substitute has varying qualities in terms of fat, sugar, and protein content. For that reason, you should always align your choice with your dietary needs as well as the recipe’s requirements.
According to various studies, the healthiest milk alternative is soy milk, which is great news considering how the neutral-flavored substitute can be used in a huge variety of situations.
Try Gradual Substitution
The flavor of a new milk substitute will always feel somewhat different from what you’re used to. That’s why you should avoid going all in if you have the chance. Instead, start by replacing a portion of the milk in your recipe first, to allow yourself to adjust to the new flavor over time.
You can gradually increase the amount of the substitute until you reach the desired consistency and flavor profile.
Balance Between Flavor and Texture
Balance Between Flavor and Texture
Different milk substitutes can affect both the flavor and texture of your recipe. For instance, oat milk will offer a creamy texture, but it might have a slightly sweet flavor that won’t work with savory sauces.
For that reason, your choice should always focus on the balance between the two qualities to get the most suitable substitute for each recipe.
Consider Lactose-Free Varieties
If you have lactose intolerance but don’t mind dairy options, you don’t have to lock yourself out of dairy options. Luckily, lactose doesn’t have any noticeable impact on milk’s flavor or texture.
In other words, lactose-free milk is practically the same as cow milk and is easier to digest for those with high lactose sensitivities.
Mix Different Types for the Perfect Blend
Mix Different Types for the Perfect Blend
Don’t be afraid to experiment by combining different milk alternatives. This allows you to get the best texture and flavor for the least compromise while using substituents.
For example, you could mix almond milk with a dash of heavy cream for a lighter version of a creamy sauce, or combine almond milk with a bit of soy milk for a creamier texture and sweet flavor.
(30 votes, average: 4.80 out of 5)You need to be a registered member to rate this.
Loading...
