Vegan Dairy Alternatives: Healthy And Delicious Substitutes

Dairy products are made from the milk of cows, sheep and goats, and include cheese, yogurt, milk, butter and ice cream. However, for health, ethical or environmental reasons, many people are choosing to cut down on or eliminate dairy from their diets. The good news is that there are plenty of substitutes for all the major dairy foods.

For milk, there are plant-based alternatives made from legumes (soy), cereals (oats, rice), nuts (almonds, coconut), seeds (flax, hemp) or other grains (quinoa, teff).

For yogurt, there are coconut milk, almond milk, soy milk and hemp milk alternatives.

For cheese, it's easier to replicate the texture and flavour of soft cheese. You can find soy- and nut-based versions of cream cheese, as well as dairy-free, gluten-free and soy-free versions made from a blend of vegetable oils, tapioca starch and pea protein isolate.

For butter, there are alternatives made from vegetable oils or coconut.

For cream, there are many nondairy alternatives made with coconut milk, soy, cashews and other nuts, or a blend of vegetable oils.

For sour cream, there are several soy-based alternatives on the market, as well as at least one soy-free brand made from a blend of beans, oils and gums.

For ice cream, there are creamy nondairy options made from coconut milk and soy milk, as well as sorbets and homemade ice-cream-like desserts made from blending frozen bananas with other flavourings or berries.

Vegan milk alternatives: soy, oat, almond, coconut, flax, rice, cashew, hazelnut, pea, and hemp milk

Vegan milk alternatives

There are many vegan milk alternatives to choose from, including soy, oat, almond, coconut, flax, rice, cashew, hazelnut, pea, and hemp milk. Each type of milk has different nutritional values, pros, and cons, and may be more suitable for certain use cases.

Soy milk

Soy milk is one of the most common substitutes for cow's milk and is made by soaking, grinding, and straining soybeans. It is typically fortified with calcium, vitamins, and riboflavin and contains 7 grams or more of protein per serving, making it nutritionally comparable to cow's milk. Soy milk can also contain isoflavones, which are associated with a reduced risk of heart disease. However, soy is the number one genetically modified crop in the world and is a common food allergen.

Oat milk

Oat milk is made by soaking oats in water, then blending and straining the liquid, resulting in a creamy, low-fat, and high-fiber beverage. It has a creamier texture compared to nut milks and twice the fiber of other dairy-free milks, at around 2 grams per cup. Oat milk also contains 4 grams of protein per serving and is lower in fat and calories compared to leading nut milks. However, it has a higher ratio of carbs and calories to fat and may not be suitable for those limiting their carb intake.

Almond milk

Almond milk is another popular plant-based milk because it is easy to make, relatively inexpensive, and great for calorie-conscious individuals. It is made from ground almonds and water and contains about 39 calories, 1 gram of protein, and 2.5 grams of fat per cup. Almond milk contains a lot of vitamin E and has about 1/3 of the calories of conventional 2% cow's milk. However, it lacks protein and does not have the same vitamins, minerals, and fatty acids as cow's milk, so it is important to look for fortified almond milk.

Coconut milk

Coconut milk is naturally very fatty, providing a hearty texture similar to cow's milk. Conventional coconut milk is typically a blend of additional components to create an easy-drinking texture. One cup of unsweetened conventional coconut milk contains 45 calories and 4 grams of fat, but less than 1 gram of protein. Coconut milk is soy, almond, and gluten-free, so it is suitable for people with multiple food allergies. However, raw coconut milk is high in fat and calories, and some varieties have a strong coconut flavor, which may not be desirable for those looking for a neutral-tasting alternative.

Flax milk

Flax milk is made from cold-pressed flax oil and water and is relatively new to the mainstream market. Flax is one of the richest sources of omega-3 fatty acids and has a sweet, nutty, and milky flavor. Flax milk is high in fiber and rich in alpha-linolenic acids, which have been used to prevent and treat heart and blood vessel diseases. It can be fortified with calcium to provide similar levels to regular milk. However, flax milk is low in protein and can be pricier than other dairy alternatives. Flavored varieties tend to be heavily sweetened, so it is important to read the label for sugar content.

Rice milk

Rice milk is made from milled rice and water, blended and strained. It is low in fat and is one of the most hypoallergenic dairy-free alternatives, as it is free of soy, gluten, and nuts. Rice milk is also low in protein, with about 1 gram per eight-ounce serving, and higher in calories and carbs. This plant-based milk may not work for individuals on a low-carb or low-calorie diet, and it is also one of the thinner dairy-free options, so it may not be suitable for baking.

Cashew milk

Cashew milk is low in calories, carbs, and fat and is perfect for individuals who do not want to add extra protein to their diet from their plant-based milk. Like almond milk, cashew milk has a mild flavor and is a good choice for those new to plant-based milks. However, it lacks protein and does not have the same density of vitamins, minerals, and fatty acids as cow's milk, so it is important to look for fortified cashew milk.

Hazelnut milk

Hazelnut milk is another dairy-free alternative that is not as popular as almond or soy milk but is still a healthy option. It has more than double the protein of standard unsweetened almond milk, with 3 grams per serving. Hazelnut milk is a good source of B vitamins, omega-3 fatty acids, and vitamin E. However, it is higher in fat and calories than other dairy-free alternatives, and hazelnuts are a common allergen. Hazelnut milk also has a stronger, nuttier flavor, which may be desirable or undesirable depending on the application

Pea milk

Pea milk is a new entrant to the plant-based milk category and is gaining popularity. It is made from yellow peas and, like soy milk, boasts more protein than most other non-dairy options, with 8 grams of protein per serving. Pea milk is also high in protein, low in carbs, and naturally gluten and soy-free. However, it is not a good source of calcium on its own, so it is typically fortified. Depending on the brand, it can contain additives such as gums and gels to improve texture and mouthfeel, and vegetable oil is usually added to make it creamier.

Hemp milk

Hemp milk is made from hulled hemp seeds, water, and, in most cases, sweeteners. It is a good alternative for those allergic to soy, nuts, and gluten, as well as those who are lactose intolerant or vegan. Hemp milk provides more iron than cow's milk and is very high in omega-3 fatty acids, which can promote heart and brain health. Hemp protein is also easier to digest than soy protein because it doesn't contain complex sugars. However, certain varieties of hemp milk have a stronger flavor that may take some time to get used to.

Vegan butter and margarine: made from vegetable oils or coconut

Vegan butter and margarine are excellent alternatives to dairy butter, with a similar richness and taste. They are made from plant-based oils, such as coconut, olive, rapeseed, almond, avocado, and shea butter, or a combination of these.

Vegan butter is made by combining water with these plant-based oils, and it may also include additional ingredients like salt, emulsifiers, natural or artificial flavours, and colour. It is lower in saturated fat and higher in monounsaturated fat than dairy butter, which is beneficial for reducing obesity and heart disease.

Margarine, originally made from animal fat, is now typically produced from vegetable oils like soy, sunflower, cottonseed, safflower, or corn oil. It also includes additional ingredients such as salt, artificial or natural flavours, and colours. It is important to note that not all margarine is vegan, as some manufacturers add milk-based or animal-based ingredients. When purchasing margarine, vegans should scrutinise the ingredients list for dairy derivatives such as whey, lactose, casein, marine oil, suet, lecithin, animal fat, or tallow.

Both vegan butter and margarine are equivalent substitutes for traditional butter and are healthier alternatives due to their lower saturated fat content. They provide the same creamy, buttery texture in recipes, although the flavour may differ slightly. When using these substitutes in cooking and baking, it is essential to use the same amount of vegan butter or margarine as dairy butter to achieve the desired taste and texture. Additionally, consider the flavour and smoking point of the vegan butter, as some varieties are better suited for frying or cooking due to their higher smoking points.

Some popular specialty vegan butter and margarine brands include Miyokos Creamery Organic Salted Vegan Butter, Earth Balance Original Buttery Spread, and Becel vegan margarine.

Vegan yoghurt: soy, oat, or coconut-based

Vegan yoghurt is widely available and can be made from soy, coconut, cashew, oat, or almond milk. Soy yoghurt consistently contains the most protein, whereas almond and coconut yoghurts contain very little protein. Oat yoghurt falls somewhere in the middle.

Soy-based yoghurts include the Peach & Mango soy yoghurt by Silk, which delivers exceptional flavour and smoothness. Other brands that offer soy yoghurts include Forager, Kite Hill, So Delicious, and Trader Joe's.

Coconut yoghurt is also a popular option, with its benefits including being less allergenic than soy, having more fibre than other types, and giving oats a delightful sweeter flavour. Coconut yoghurt can be purchased from brands such as So Delicious, or made at home.

Oat yoghurt is offered by brands such as Kite Hill and Nancy's.

Vegan yoghurts are also rich in protein and calcium and contain beneficial probiotic bacteria. They are lactose-free and environmentally responsible, carrying a smaller environmental footprint in terms of reduced resource use and avoiding the pollution generated by dairy farms.

To save money, look for large multi-serving tubs, which are usually about one-third cheaper by weight. These offerings are typically plain and unsweetened. If you prefer fruit-flavoured yoghurt, just stir in some fresh fruit processed in your blender.

Vegan cheese: plant-based Parmesan and Mozzarella

Plant-based Parmesan

Vegan parmesan is made from a mixture of nuts and seeds, nutritional yeast, and spices. It is perfect for sprinkling over pasta, salads, and pizza.

Ingredients:

• 1 cup mixed unroasted nuts/seeds (raw walnuts, sliced almonds, and hemp seeds)
• 3 tablespoons nutritional yeast
• 3/4 teaspoon garlic powder
• 3/4 teaspoon onion powder
• 1 teaspoon fine sea salt
• 1/2 teaspoon freshly ground black pepper

Instructions:

• Combine the nuts/seeds, nutritional yeast, garlic powder, onion powder, salt, and pepper in a food processor.
• Pulse until you have a mealy and slightly "dusty" mixture.
• Transfer the mixture to a sealable jar or container and store it in the fridge for about a month.

Plant-based Mozzarella

Vegan mozzarella is stretchy, tangy, and delicious. It is perfect for grilled cheese, lasagna, and pizza.

Ingredients:

• 1/2 cup raw cashews, soaked
• 1 1/3 cups water
• 1 tablespoon lemon juice
• 1 tablespoon apple cider vinegar
• 1/2 teaspoon salt
• 4 tablespoons tapioca starch

Instructions:

• Soak the cashews in hot water for 5 minutes or up to an hour.
• Drain the cashews and add them to a blender along with water, lemon juice, apple cider vinegar, salt, and tapioca starch.
• Blend until smooth, scraping down the sides of the blender as needed.
• Pour the mixture into a small saucepan and stir constantly over medium heat.
• Keep stirring until the mixture becomes super gooey, stretchy, thick, and smooth.
• Use immediately or store in a covered container in the refrigerator.

You can also brown this vegan mozzarella in the oven by spraying it with a little oil and broiling for 5-10 minutes.

Vegan ice cream: made from almond, coconut, soy, cashew, rice, or avocado milk

Vegan ice cream is a great way to replace dairy in your diet. It can be made from a variety of plant-based milk alternatives, including almond, coconut, soy, cashew, rice, or avocado milk. Here is a guide on how to make vegan ice cream with each of these milk alternatives:

Almond Milk Ice Cream:

Almond milk ice cream is a delicious and creamy option for those who are vegan, lactose intolerant, or simply looking for a dairy-free alternative. The recipe is simple and only requires a few basic ingredients: almond milk, a sweetener of your choice, salt, vanilla extract, and a nut butter of your choice. You can also add in mix-ins like chocolate chips or cookie dough to elevate your ice cream.

To make almond milk ice cream, simply whisk all the ingredients together and pour the mixture into an ice cream maker. Churn according to the manufacturer's instructions, or pour into ice cube trays and freeze until solid. For a firmer texture, freeze the ice cream for about an hour. It is best enjoyed the day it is made but can be frozen for later consumption.

Coconut Milk Ice Cream:

Coconut milk ice cream is a rich and creamy vegan ice cream option. It is similar in texture to cow's milk ice cream due to the thick and fatty consistency of full-fat coconut milk. To make coconut milk ice cream, you will need full-fat canned coconut milk, granulated sugar or a healthier alternative, cornstarch, and vanilla extract.

Start by setting aside 1/2 cup of coconut milk. Heat the remaining coconut milk, sugar, and a pinch of salt in a saucepan until the sugar dissolves. In a separate bowl, create a slurry by mixing cornstarch with the reserved coconut milk. Add this slurry to the saucepan and cook until the mixture thickens. Transfer the custard to a shallow container and chill it in the refrigerator for at least 4 hours.

Finally, add the chilled custard to your frozen ice cream maker and churn according to the manufacturer's instructions. You can serve the ice cream immediately for a soft-serve texture or transfer it to a loaf pan and freeze for a firmer consistency.

Soy Milk Ice Cream:

Soy milk ice cream is a healthy and delicious alternative to traditional ice cream. It is lower in fat and calories than dairy-based ice cream and offers various health benefits. To make soy milk ice cream, you can follow one of the many recipes available, such as coffee, strawberry, chocolate-hazelnut, or vanilla ice cream.

For example, to make vanilla ice cream, combine soy milk, creamer, a sweetener of your choice, a vanilla bean or extract, and cornstarch or arrowroot in a saucepan. Heat the mixture, stirring frequently, and then chill it before processing it in an ice cream maker or freezing and mixing manually.

Cashew Milk Ice Cream:

Cashew milk ice cream is a rich and creamy vegan ice cream that is incredibly easy to make. The base only requires four ingredients: cashews, plant-based milk, sugar, and vanilla extract. Soaking or boiling the cashews beforehand can help them blend more smoothly, especially if you don't have a high-powered blender.

To make cashew milk ice cream, simply blend all the ingredients until smooth and creamy. Then, pour the mixture into an ice cream maker and churn according to the manufacturer's instructions. For a firmer texture, spread the ice cream into a sealable container and freeze for a few hours or overnight.

Rice Milk Ice Cream:

Rice milk can be used as a dairy-free alternative to make delicious and customizable vegan ice cream. You can add a range of flavors, from pureed fruit to cocoa powder, and sweeten it with sugar, honey, or calorie-free sweeteners like stevia. To make rice milk ice cream, combine the rice milk with your chosen sweetener and flavorings. Taste and adjust as needed.

Chill the mixture in the refrigerator until cold, or place it in a zip-top bag and submerge it in a bowl of ice water for quicker cooling. Once chilled, pour the mixture into an ice cream maker and churn according to the manufacturer's instructions. Serve the ice cream immediately or scoop it into a freezer-safe container and freeze further.

Avocado Milk Ice Cream:

Avocado milk ice cream is a unique and healthy vegan dessert option. It combines the natural creaminess of avocados with coconut milk, banana, and maple syrup to create a smooth and rich treat. To make avocado milk ice cream, blend ripe avocados, coconut milk, a frozen banana, maple syrup, lemon juice, and fresh mint leaves until smooth.

Transfer the mixture to a chilled loaf pan and freeze for about 4 hours. For best results, let the ice cream soften for 10-15 minutes before serving. Enjoy this delicious and healthy treat within 48 hours for the best consistency and to minimize browning.

Frequently asked questions