10 Best Vegan Milks 2022 | UK Dietitian Reviewed

Jo Travers, author of The Bone Strength Plan is a professional, evidenced-based nutritionist in London. She has carried out over 1500 hours of one-to-one consultations with more than 600 clients, as well as the additional hours of workshops, research, and media work with the BBC, Channel 4, The Islam Channel, and more.

You can find her comprehensive catalogue of courses and guides for everything nutrition-related on her website, as well as absolutely delicious recipe ideas on her Instagram, Twitter and Facebook.

When shopping for a vegan milk, there are a few factors you should think about: the type of milk you like best, whether you'd prefer a sweetened or unsweetened product, how much calcium the drink contains, and which size container you'll need. 

Vegan milks can be made from a variety of base ingredients, including nuts, legumes, grains, and even seeds! In this section, we'll run through the pros and cons of each type so you can choose the most suitable one for your needs.

Soy milk is one of the most popular types of vegan milk out there, because it's very nutritionally similar to cow's milk. It contains all nine essential amino acids, has lots of protein, and is only around 70 calories a cup. Plus, it can be used for practically everything, from a quick cuppa to baking treats. 

Although cheaper soy milks can have a bit of a chalky taste, luckily there are flavoured versions available (such as chocolate or banana) that may be more palatable to drink.

Pea-based milk is relatively new on the market, so it's not as easily found as soy. However, it contains a similar amount of protein and calories, and is a great source of omega 3 which helps your brain function and strengthens your immune system. Like soy milk, it can be used for pretty much anything you fancy!

Rice milk is naturally sweet and low in calories, but it's also low in protein. It's a good choice if you or someone in your household has allergies, as it's free from both gluten and nuts. However, it does have a rather thin consistency, making it better suited to pouring over cereal than adding to a hot drink. 

Oat milk is full of fibre, which helps to regulate digestion and control blood sugar levels. It too can be quite thin unless it's formulated especially for hot drinks, so look for a "barista" variety as this means it won't curdle in your coffee! As it hasn't got a strong flavour, oat milk also works perfectly in all kinds of recipes.

Another popular base ingredient for non-dairy milk is nuts, particularly almonds, cashews, and hazelnuts. If you have a nut allergy then definitely avoid these products, but if not then read on!

Almond milk is full of healthy unsaturated fat and antioxidants. As it tends to separate in hot liquids, it's best served cold with cereal or enjoyed as a refreshing drink straight out of the fridge! 

Cashew milk is thick in consistency, making it a dream for coffee drinkers! Like almond milk, it has plenty of unsaturated fat and is low in carbohydrates, containing only two grams per cup. Unfortunately, it can be high in calories, so might not be the best option for everyone.

Lastly, hazelnut milk definitely has the strongest flavour out of the three types of nuts mentioned in this section. As a result, it tastes delicious in coffee and baked goods like cakes or muffins. It's also got a decent amount of fibre, which is always a bonus! 

Coconut milk is a popular choice for those who like the thick, creamy consistency of dairy milk. It's also generally safe for people with tree nut allergies because, despite its name, a coconut isn't actually classed as a nut!

Made with coconut cream and water, this type of milk has a delightfully tropical taste – perfect for putting a Caribbean twist on desserts like rice pudding! It's also rich in iron and potassium, which help with oxygen flow and regulating your blood pressure. 

If you're looking for a low-calorie option, however, you should be aware that it's pretty high in both saturated fats and calories. 

Finally, hemp milk is a dairy alternative that's slowly become more popular in recent years. Made from hemp seeds, it's low in carbohydrates and full of Omega 3 fatty acids, so it's great for your brain!

It's fairly high in fat though and has quite an earthy flavour that might not be to everyone's taste. Still, we'd say it's worth trying at least once - otherwise you'll never know if you like it!

As we've mentioned, there's plenty of things that you can use vegan milk for - anything that you would use dairy milk for, basically! But did you know that many milks contain added sweeteners like sugar or fruit juice?

If you're planning to cook something savoury like a sauce, you're trying to cut down on sugar, or you just don't like your cup of tea to taste too sweet, you might prefer to opt for an unsweetened product. 

For everything else, such as drinking, adding to cereal, or baking desserts, we'd say that a sweetened milk should be perfectly suitable.

We should all be aiming to consume about 700mg of calcium a day, according to the NHS, and a lot of people get their intake of this essential nutrient from dairy products. If you're making the switch to a vegan diet, you might be wondering if you can still get the required amount of calcium from plant-based milks - well, the answer is yes! 

Dairy-free milks are often fortified with added calcium, so you don't have to worry about having healthy teeth and bones. We'll include this valuable information in the specification table below each product review, to make it easy for you to check that a product has exactly what you need. 

Last, but certainly not least, let's think about container sizes. If you use milk for your cereal every day or you have a household full of tea drinkers, it makes sense to buy a larger carton or bottle - 1 litre of milk should last you a few days, and you can always buy a few to stock up.

Smaller cartons of around 250ml are ideal for popping into kids' lunchboxes or taking on picnics, so consider a multipack of these if you have little ones!

Now that you know everything about the world of vegan milks, it's time to check out our favourites to buy online. From mini soy cartons to big bottles of hazelnut milk, we've got plenty of options for you to choose from!

Now you've got your milk alternative sorted, why not check out more of our vegan-themed articles? Whether you're after a yummy plant-based yogurt, a block of butter for baking, or some dairy-free cheese for sprinkling on pasta, we've got some great recommendations!

We hope you've enjoyed browsing our list of the best vegan milks to buy in the UK, and we're sure you'll have no trouble choosing a dairy-free drink now! The only question is, which one of our recommendations will you want to try first?

Author: Nicola McClements