DAIRY FREE Oat Milk (Easy)

Suzy MacFarland


This recipe is so easy and if you are sensitive to dairy or lactose intolerant it is less expensive than store bought dairy milk substitutes.
I am o.k. with dairy but I love oat milk and it is so beneficial for the heart in reducing cholesterol. This only takes a little pre planning and letting it set on your counter about 8 hours. Once it is refrigerated, it is even better. Use it in the morning on box cereal, or drink with lunch or dinner or as a snack.
As diabetics, we enjoy and sweeten with a sugar substitute.
Those sensitive to sodium, may want use less miso.


☆☆☆☆☆ 0 votes

20 Min
15 Min
Stove Top


  • 1 c
    oatmeal organic or regular old fashioned
  • 2 c
    filtered or nonchlorinated water
  • 1 to 2 Tbsp
    live active (unpasteurized) miso
  • 2 c
    additional water (filtered)

How to Make DAIRY FREE Oat Milk (Easy)


  1. Bring the water to a boil in a large non reactive pot or dutch oven.
    Add the oats. (DO NOT ADD SALT)
    Stir until very thick and overdone.

    Let cool to about 100 degrees or baby safe warmth.

    Transfer to a large bowl

    Stir in 1 to 2 tablespoons of unpasteurized miso light or dark. Mash it through a stainless or nylon mesh strainer with the back of a spoon. Add a little water if it helps with the mashing.

    Keep stirring until it is mostly disolved.

    Cover with a large tea towel and leave on the counter overnight or during the day for 8 to 10 hours.
  2. When your oatmeal is ready, it will be mostly liquified. At this point you can run it through the blender to further break it down or strain out the bits of oatmeal left and bottle the liquid. (The fiber that is left over can be used in meatballs, stews, and soups as a thickener, pancakes or bread just to name a few).

    Add the additional 2 cups of water, stir well and refrigerate. Enjoy cold or warm with or without sweetener and spices.

    Oatmeal is gluten free if it is processed at a plant that does not process wheat or other gluten products with the same machinery. Otherwise, it will most likely have small particles of food containing gluten. Gluten free oatmeal can be found at Bob's Red Mill or the local health food store.
  3. Once the oatmeal is broken down by the miso enzymes, there is no miso flavor left. There is, however, a slight salty taste.
    I use Hatcho miso, which is considered the most beneficial and aged at least 3 years. It also has more salt than the lighter varieties.

    There are several online stores where live miso can be purchased. I order from Natural Import Company. They carry many Japanese foods and ingredients, ship fast and have fair prices.

    South River Miso Co.

    Yamato Soysauce and Miso Co., Ltd. carry organic live miso.

    Note: It is important to cook all grains as they contain phytic acid that blocks, calcium, iron, zinc and magnesium. Cooking destroys harmful enzymes that block these nutrients. Cooking coupled with the good enzyme activity of the miso, allows for all the nutrients to be absorbed by the body.
    The same is true of beans and all legumes. They should be soaked and thoroughly cooked as they contain phytic acid that may also block these nutrients.

    Oat milk is delicious and can be used in almost every way that dairy milk can be used. I hope you let me know how you enjoy it and how you used it.
    Thanks for stopping by!
  4. photo credit: <a href="flickr.com/...a> via <a href="photopin.com">photopin</a... <a href="creativecommons.org/...a>

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