Oat Milk


‘Fed the world on oats and raisins’

Melanie -Lay Down (Candles in the Rain)

Oats (Avena sativa) is a domesticated cereal grain from the Poaceae family (in this family, you will also find grass, bamboo, wheat, barley and maize) so it’s basically a grass!

There are different types of oats – whole, steel cut, rolled and instant – and they are a good source of beta-glucan (a type of dietary fiber known to lower levels of bad cholesterol).  Oats are also rich in selenium, phosphorus and vitamin E.

Oats are affordable to buy and although it is better to consume organic versions, regular store oats are good as long as they are free of additives and sugars.

This milk is my favorite of all vegetable milks: it is cheap, easier to prepare and, as it is easily grown in Ireland, I consider it more environmentally-friendly than other vegetable milks such as coconut or almond which are imported.

It is also highly nutritious and you can use the leftover pulp as porridge.

There is only one precaution to consider if you’re coeliac or gluten intolerant, even if oats do not contain gluten, they can be cross contaminated due to crop rotation or you might even be intolerant to oat protein – Avenin – so it is better to be cautious.


  • 1 cup oats soaked
  • 3 to 4 cups of water
  • 1 tsp ground cinnamon
  • 1 tsp vanilla extract (optional)
  • 1 tbsp raisins or 1 medjool date
  • A pinch of salt


  1. Place the oats and the water in a blender and let them soak for 5 to 10 minutes
  2. Add all the other ingredients and blend until obtaining a smooth texture
  3. Filter the mix using a nut milk bag, a cloth or a sieve.
  4. Store your milk in a glass jar in the fridge and use the leftover pulp for porridge


  1. Love this recipe. How long will the milk keep for in the fridge?

    • The Green Diary

      Hi Aine, I would keep it in the fridge for up to 5 days but preferably less than that as when the nuts are activated the start fermentation and are very prone to create mold. I normally prepare enough milk for 2-3 days. If you want it to keep a little longer you can add a few drops of oil (rapeseed, olive or hemp)

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