Amazing Health Benefits of Oat Milk

Is oat milk really healthy? Do you also want to learn how to make homemade vanilla oat milk? Well, let’s discuss oat milk. Over the past year, many health and wellness trends have popped up. But one that seemed to go at full speed and get the attention of health-inspired people everywhere is oat milk. It is no surprise since dairy-free milk like almond and cashew has been popular for several years now. There are many health benefits of oat milk. Oat milk is another dairy-free option, that is a little nuttier than the rest, and is slightly thicker, so it can be great for smoothies. 

Health Benefits of Oat Milk

This dairy-free milk alternative is creamy, so it’s perfect for those morning lattes too. I personally love unsweetened oat milk in my morning cup of coffee. I used to be such a die-hard almond milk fan for my lattes, but love unsweetened oat milk even more.

You Get Tons of Nutrients

To start with, when you use oat milk, you get all the health benefits of eating oats. Maybe you aren’t a fan of oatmeal, but you want all the dietary fiber, calcium, vitamin A, vitamin D, and B12 that oats contain. Well, you’re in luck! Oat milk is made from oats and water, where you are straining the nutrients and creating a liquid from the oats themselves. This makes for thicker milk that is delicious, tastes just like oats, and gives you many important vitamins and minerals.

It is a Dairy-Free Alternative to Cow’s Milk

Going dairy-free is more popular than ever before. Whether you are lactose intolerant, vegan, or simply don’t like how you feel after consuming dairy, oat milk gives you another excellent option. Maybe you are allergic to soy, so you can’t consume soy milk, and want to try something different than cashew or almond milk. Oat milk often contains more fiber and nutrients than some of these other options. Plus, if you are truly a fan of oats, you might prefer the flavor of this type of milk.

It May Lower Your Cholesterol

Oat milk has also been shown to lower cholesterol and even balance out blood pressure in people who drink it on a regular basis. Oat milk contains beta-glucans, which are a type of soluble fiber that is important for your health. They help lower cholesterol and boost your cardiovascular health. Nutrients in oat milk like vitamin D and vitamin A can also help boost your immunity, according to a study listed in the U.S. National Library of Medicine.

Whether you see these health benefits from oat milk, it is a tasty alternative to cow’s milk and dairy-free milk alternatives. You can drink oat milk on its own, use it in smoothies or smoothie bowls, or even add it to your oatmeal for a thick, flavorful breakfast.

How to Make Homemade Vanilla Oat Milk in a Blender

Makes 6 servings


  • 1/2 cup whole rolled oats
  • 3 cups water
  • 1/2 teaspoon vanilla extract
  • 2 teaspoons maple syrup
  • pinch of sea salt


  1. Blend all ingredients in a blender for 30 to 45 seconds.
  2. Strain the mixture over a large bowl through a fine mesh strainer.
  3. Refrigerate or choose to drink right away if using cold water. Enjoy

Tips: If you prefer unsweetened oat milk for taste or a lower sugar content, omit the maple syrup. Additionally, if you prefer plain unflavored oat milk, omit the maple syrup AND vanilla extract. You can also make chocolate oat milk by adding in a tablespoon of raw cacao powder. The flavor possibilities are endless.

Gluten-Free Alert: If you have celiac disease or a gluten allergy, be sure to get certified gluten-free oats instead of regular oats.


Makes 6 servings


Calories: 19

Carbohydrates: 3.8 grams

Protein: 0.4 grams

Total Fat: 0.2 grams

Sugars: 1.4 grams

Dietary Fiber: 0.3 grams

Cholesterol: 0 mg

Delicious Latte Recipes

In case you would love to try out one of my delicious latte recipes here are my favorites.


I would love to hear what your experience with oat milk has been. Have you made smoothies with it? Did you try healthy oat milk in your morning latte? I hope you try out my homemade oat milk recipe. Let me know in the comments below. Take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

This post contains affiliate links, which means I will make a small commission if you purchase through those links (I’ll earn some coffee money ☕ which I promise to drink while creating content that you will enjoy). I only recommend products that I trust and absolutely love! 


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  1. Damon Faulkner says:

    What is the macro nutrition breakdown for this recipe?

    • Hi. I updated the post. The homemade vanilla oat milk recipe serves 6.
      1 serving:
      Calories: 19
      Total Fat: 0.2 grams
      Protein: 0.4 grams
      Carbohydrates: 3.8 grams
      Sugars: 1.4 grams
      Dietary fiber: 0.3 grams
      Cholesterol: 0 mg

      I hope this helps and enjoy the recipe.

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Hi, I'm Laura.
Your Healthy Gut Nutritionist!

Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living have inspired many to make positive healthy lifestyle changes. You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips, recipes, and follow my healthy gut diet plans, guides, and programs. 



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