If you need to use soy, try cutting back to 1. Then add your instant pudding mix. If you have vegan protein powder, you can mix it into your nut milk to create the right balance.

You are still going to want add a little vegan protein. Check your vegan protein powder to know how much you should add for your recipe. You cannot use soy for chocolate mousse either, it does not stiffen.

I do remember growing up my mother used to use mayonaise as a substitute for milk, oil or eggs and it worked! Yep, just made chocolate frosting last nights with almond milk and Miyoko's vegan butter, it comes out great every time. Oat milk, which I use does change my baking. I can not use any other.

Is there another way to change it, like adding water? Yes, you can use applesauce to substitute for milk. It is also a good substitute for eggs aim a recipe and I have read that it can be used in place of oil as well although I have never tried it.

Another dairy free substitute for milk is coconut milk. Yes, you can use unsweetened applesauce in place of oil in baking, also baby food pureed prunes works well. I have heard of using ripe mashed bananas, or pumpkin puree, even cooked unseasoned and mashed cauliflower and mashed avocado.

They may change the flavors a little, but I did not notice any significant change in flavor or texture using pureed prunes in bread machine breads, and have used it several times in different recipes. You can use nut butters in cookies in place of oils.

Mayonnaise in cakes works well, or Greek yogurt works in place of butter, sour cream, oil, or buttermilk. I use Applesauce in all my cakes and cupcakes instead of oil-less fattening, healthier and makes everything more moist.

I guess any Vegan milk will do. Coconut-drink-milk, Oats-milk, Almond-milk, Hasselnut-milk. You can also google on YouTube on how to make your own homemade Almond or Hadelnut milk. Good luck. I have read that this works with non-dairy milks also.

For cream, add 3 tablespoons of melted butter or oil to a cup of milk or non-dairy milk for light cream, tablespoons of oil or melted butter for heavy cream substitute. Note: this will only work in baked goods or cooked pudding or custard, and you will need to reduce the amount of liquid by the amount of fat used.

For example, to make a custard requiring 1 cup of light cream American half and half , put 3 tablespoons of butter into a one cup measure, then fill the cup with milk. Using non-dairy milk I prefer soy or oat for custards!

put 3 tablespoons of neutral oil like coconut or avocado, or a vegan butter substitute into the one cup measure then fill the cup with non-dairy milk. Proceed with your recipe! Remember me. Lost your password? Privacy Policy.

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Cream or Half-and-Half Cream is richer than milk, so to avoid heavier dough or batter use a ratio of about 60 percent cream to 40 percent water. Special Considerations Cream or half-and-half that contain stabilizers can change the texture of your baked goods.

Special Considerations The beauty of these milk substitutes is they have a long shelf life, so they can hang out in your pantry for a really long time. Sour Cream or Plain Yogurt Substitute for the milk in a recipe, in an equal amount.

Special Considerations Sour cream and yogurt are thicker than milk, so they can affect the density of your baked goods. Water or Water and Butter Pie crust or cookie dough usually needs just a couple of tablespoons of milk, so the same amount of water will keep the dough from crumbling.

Special Considerations If the the recipe calls for more milk, add a tablespoon of melted butter per cup of water so the fat content stays similar. Nut Milk Whether you prefer almond, pistachio or a different kind of nut, these substitutes can be swapped for equal quantities of milk in most recipes.

Oat Milk In small amounts — for instance, a few tablespoons in cookie dough or crust recipes — oat milk will do the job. Rice Milk Swap in an equal amount for the milk in the recipe and your end result will be fine. Special Considerations Stay away from the sweetened varieties because … you should know why by now.

Non-Dairy Yogurt Substitute an equal amount for the milk in the recipe. Special Considerations If you want batter with a more liquid consistency, thin out the yogurt with water. Make a comment. This will put back some of the fat that the milk would have contributed to the recipe.

Evaporated milk is an excellent substitute for cow's milk. Just open a can and mix it with an equal amount of water. Then replace the milk measure for measure. If you're making a dessert, sweetened condensed milk can be used in the same way. However, you might need to dial back the sugar in the recipe to account for the sweetness of the milk.

Miranda, J, et al. Egg and egg-derived foods: effects on human health and use as functional foods. Nutrients, vol. Glick-Bauer, M, and M-C Yeh. The health advantage of a vegan diet: exploring the gut microbiota connection. Saffarionpour, S. Recent advances in techniques for flavor recovery in liquid food processing.

Food Eng Rev, vol. McClements, D. Comprehensive Reviews in Food Science and Food Safety, vol. Vanga, Sai Kranthi, and Vijaya Raghava. J Food Sci Technol , vol. Soy milk, unsweetened, plain shelf stable. USDA Agricultural Research Service: FoodData Central.

Rizzo, Gianluca, et al. Vitamin B12 among vegetarians: status, assessment and supplementation. Nutrients , vol. Clark, J. Emulsions: when oil and water do mix. Institute of Food Technologists. Use limited data to select advertising. Create profiles for personalised advertising.

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By Erin Huffstetler Erin Huffstetler. Erin Huffstetler is a writer with experience writing about easy ways to save money at home. Learn about The Spruce Eats' Editorial Process. Fact checked by Betsy Petrick. Betsy Petrick is a journalist and fact checker with more than 35 years of experience editing, producing, reporting, researching, and writing.

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Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains

Affordable dairy for cooking - First, we recommend skim milk drinkers try rice milk. The texture is a close match for fat free cow's milk. If 1% milk is what you are Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains

Marcus Reeves is an experienced writer, publisher, and fact-checker. He began his writing career reporting for The Source magazine. His writing has appeared in The New York Times, Playboy, The Washington Post, and Rolling Stone, among other publications.

His book Somebody Scream: Rap Music's Rise to Prominence in the Aftershock of Black Power was nominated for a Zora Neale Hurston Award. He is an adjunct instructor at New York University, where he teaches writing and communications.

Marcus received a Bachelor of Arts degree from Rutgers University in New Brunswick, New Jersey. Walking through the dairy section at your local grocery store has just as many plant-based beverage, yogurt, and creamer options as milk produced by cows these days.

If you're used to getting your vitamin D and calcium from cow's milk, you may be wondering what all these different "milks" are. Since they didn't come from an animal, even the labeling system has been under fire by consumers and the FDA in recent years.

While soy milk and almond milk may be familiar, new nondairy milk alternatives made from grains like quinoa, hemp seeds, and even peas are hitting shelves. We'll walk you through the basics the most popular as well as up-and-coming plant-based milk alternatives out there and help you choose the right substitute for your recipe or to sip on with breakfast.

We've also got tips for making your own milk substitutes at home. If you have dairy allergies or food intolerances, these milk alternatives could be just the drink for you! After soy milk, almond milk quickly rose to the top of popular nondairy milks. Though we did recently find that production of this nut milk could be harmful to our honey bees.

You can buy almond milk at the store, but you can also make your own by soaking almonds in water, then blending them into milk with more water. High in vitamins and low in calories but also low in protein , it tastes nutty, a little sweet, and creamy, so it's tasty from the glass or over cereal.

Although it can be used in sweet recipes and most savory dishes, some people consider it too sweet for savory dishes so stick to adding in smoothies and desserts. Average 8-ounce serving: 30 calories; 2 g fat; 1 g carbohydrates; 9 g sugar; 1 g protein. The beloved green fruit known for making creamy dips is the newest addition to the nondairy milk family.

Avocadomilk was formerly only available in New Zealand and Australia but it's now making its way to the US this year in markets. Instead of being combined with solely water, Avocadomilk is made from a blend of oats and freeze-dried avocados.

Avocadomilk will be available in regular which yes, does maintain the fruit's green color and cacao for a natural chocolate flavor. The nondairy milk brand uses avocados that consumers are less likely to buy imperfect looking but still perfectly delicious to prevent food waste.

Average 8-ounce serving: 90 calories; 4 g fat; 14 g carbohydrates; 6 g sugar; 2 g protein. Like almond milk, cashew milk is low in calories.

It's also low in protein. Make your own cashew milk at home by soaking raw cashews in water overnight, then blending them into milk in your blender with a few added cups of water.

Like other nut milks, cashew milk is rich and creamy and tastes slightly nutty. Drink it on its own, or use it for thickening smoothies and as a substitute for cow's milk in most desserts.

Average 8-ounce serving: 40 calories; 4 g fat; 2 g carbohydrates; 0 g sugar; 1 g protein. The dark, nutty grains you used to see on Chia Pets are now being used to add fiber and healthy fats to baked goods and to naturally thicken breakfast puddings , but they're being turned into milk, too.

The brand Mamma Chia is working to bring the first commercially-sold chia milk product to stores. The organic milk has mg of nutrient-rich Omega-3s that are beneficial to heart health and zero added sugar.

Average 8-ounce serving: 60 calories; 5 g fat; 2 g carbohydrates; 0 g sugar; 2 g protein. There are two different kinds of coconut milk: coconut milk beverage and coconut milk sold in a can.

Not meant for drinking, thick and creamy canned coconut milk is prepared from the meat of the coconut. You'll find the canned version in desserts such as Paleo-friendly ice cream and savory soups.

Coconut milk beverage is thinner and can be drunk straight out of a glass and used as a substitute for regular milk. It's higher in fat than some other milk substitutes but lower in protein. If you choose to add it to savory dishes, you'll probably be able to notice the coconut flavor, but it won't be overpowering.

Try it in our Thai cauliflower curry for your next Meatless Monday. Average 8-ounce serving: 45 calories; 4. When it comes to plant-based protein, hemp milk packs a good amount at 4 grams per 1 cup serving.

Whole milk has about 8 grams of protein per cup. It's made from the seeds of the hemp plant and has a slightly sweet, nutty taste and a thin, watery texture. Hemp milk is a great candidate for adding to savory recipes, smoothies, puddings, and drinking on its own, too.

Average 8-ounce serving: 60 calories; 4. Perhaps the trendiest nondairy milk of the moment, oat milk is simply a blend of oats and water. Even popular nondairy beverage brand Silk joined the movement. But oat milk usually has ingredients like oils and salt for a better texture and flavor. The dairy alternative is higher in protein, fiber, and calories it's comparable to cow's milk nutrition-wise than some milk alternatives.

Like oats, it's slightly sweet and nutty, making it pleasant to drink alone or to make a dairy-free latte, and works well in both savory and sweet recipes. Like other nondairy milks, if you choose to make your own oat milk, you can make it even smoother and silkier by straining it through cheesecloth.

Average 8-ounce serving: calories; 5 g fat; 16 g carbohydrates 5 g sugar; 3 g protein. Full of protein and fiber, the hearty grain you've been using in your plant-based lunch bowls can be turned into a low-calorie milk alternative.

A blend of quinoa and water, quinoa milk is best for quinoa-lovers because it does still have a distinct quinoa taste which is like a cross between rice and oatmeal.

Slightly sweet and nutty, it pairs well poured over cereal or oatmeal. If you make your own, try sweetening it with honey or dates or boosting the flavor with a pinch of cinnamon. Average 8-ounce serving: calories; 6 g fat; 8 g carbohydrates; 5 g sugar; 3 g protein.

Almond milk has a slightly nutty flavor and creamy texture, albeit thinner than other plant-based milk. Greenmatters offers the process of making almond milk like many other nut milk options; almonds are soaked overnight and then combined with water and blended. For almonds, the ratio is 1 cup of almonds to 2 cups of water.

For other nuts, like cashews, the proportion is 1 cup of nuts to 3 cups of water. Blend until smooth, strain through a fine-mesh sieve, and enjoy.

But, how does one cook with almond milk? With its silken texture and consistency, almond milk has a one-to-one swap for regular dairy milk, according to Greenmatters, making it an easy alternative for any sweet or savory recipe that calls for the use of milk.

A few tips, though; It is best to avoid boiling almond milk, as overheating may give a bitter taste. When cooking with almond milk, you may need to reduce the amount of sweetener recommended in a recipe as pre-packaged almond milk often contains loads of sugar. Almond milk can be the star to jazz up your Sunday brunch, capable of lifting overnight steel-cut oats , making a vegetarian mushroom meatloaf , or decadent vegan chocolate cupcakes.

When cooking savory or sweet dishes, turn to coconut milk instead of cow's milk to cool off spicy dishes like Thai chicken curry or Tom Kha soup. Coconut milk can also enrich your favorite sweet treats like cupcakes, pie, and ice cream. This milk substitute is made by blending the flesh of a mature coconut with hot water to create a creamy liquid via MasterClass.

The resulting milk has a nutty, floral taste of the tropics and is available in cartons next to the almond and soy milk or cans down the Asian food aisle of grocery stores everywhere. Both forms can be used instead of milk when cooking, with an easy one-to-one swap per Livestrong.

Whichever your preference, keep in mind that coconut milk separates into two parts. Eater explains that a semi-solid, full-fat cream rises to the top with a more watery liquid underneath. The cream is the richest, fattiest portion of coconut milk. Shaking the can before opening will blend the two, usually to the desired consistency for savory dishes or baking.

It is always best to start with unsweetened coconut milk to control the sugar in your recipe. Cook's Illustrated writes that coconut cream is a perfect swap for heavy cream. Healthline writes that oats are a nutritional flavor bomb packed with protein, vitamins, minerals, and fiber. It's likely why we see people of all ages eating heart-healthy Cheerios, one of the most nutritious breakfast cereals available, as per Livestrong.

The benefits of this foodstuff derive from oats, which may help lower blood pressure and cholesterol. Reporting by the BBC suggests oat milk is one of the most eco-friendly milk alternatives, using less water and land and emitting less carbon than soy, rice, or dairy milk.

Oat milk has a creamy, milk-like taste and texture with a subtle earthy grain flavor. Where dairy milk can have a mineral saltiness, oat milk is naturally sweet.

When baking, follow the recipe instructions for cow's milk using oat milk with a one-to-one swap. The two have similar textures and consistency, says Martha Stewart , with the alternative milk giving a toasty accent to freshly baked bread, muffins, or pastries.

You can also easily swap oat milk for cow's milk to provide body in soup or chowder. However, if you are looking for a swap for heavy cream — possibly to make custard or whipped cream — opt for evaporated milk or coconut milk instead.

As Martha Stewart advises, oat milk will often cause a dish not to cook the way you intend and can fail to set in flan or mousse. Lactose-free milk is the same protein-packed, nutrient-dense option as real cow's milk with an identical texture, consistency, and close flavor via Healthline.

However, lactose-free milk has the addition of the enzyme lactase, which is not produced naturally by people who are intolerant to dairy. When added to milk, lactase breaks down lactose, making cow's milk easier to digest. The main difference between the two kinds of milk is that lactose-free milk has higher simple sugars, which makes it easier to digest than traditional cow's milk, but also makes the lactose-free milk taste sweeter on the palate.

When cooking or baking, The Dairy Alliance notes you are free to use it in the same proportions as any cow's milk, and because of this perceived sweetness, lactose-free is a good go-to milk substitute for sweet breakfast items and desserts. The cream-white liquid has a subtle caramelized flavor due to the high-heat cooking method.

Silky and rich, evaporated milk is available in 5 ounce or 12 ounce cans that are pantry-shelf-stable for one year, ensuring you never have to run to the store when you forget that your cornbread recipe requires something extra. For savory or sweet cooking, if fresh milk isn't on hand, make sure you've stocked up on cans of evaporated milk.

When using in place of fresh milk, reconstitute evaporated milk to the consistency of regular milk by adding equal parts of water. Culinary Lore shares that one cup of whole milk is equivalent to ½ cup of evaporated milk and ½ cup of water, easily swapping out one-to-one with regular milk.

But, using it straight from the can is also perfect, especially if you have a craving for velvety, dreamy mac and cheese, as the product will meld harmoniously with cheese and noodles without separating or curdling when heated.

Condensed milk is the sweeter sister of evaporated milk, and don't get them confused when cooking savory, or you could end up with some highly saccharine sauces. Marrying whole milk with sugar — a lot of sugar — condensed milk is perfect for making indulgent sweet treats but won't serve cooking purposes outside of that.

Food Network notes that the condensed milk process starts like evaporated milk; whole milk is cooked down to remove the water, but condensed milk includes over 6 ounces of added sugar per 14 ounce can. The result is creamy, syrupy, low-moisture milk goodness with a rich, caramelized flavor that is also pantry-shelf-stable.

A dessert in itself, condensed milk can be heated in the can to create decadent Dulce de Leche. It is also a key ingredient in Tres Leches cake and key lime pie and can make your Rice Krispies treats unctuously divine. You can also use heavy cream to create a quick and easy ice cream with condensed milk, per the Kitchn.

Fortunately, you won't need an ice cream maker or the prep-time, a swap we will gladly enjoy. Condensed milk even plays a key ingredient in various popular types of coffee , like cà phê sữa đá. Rice milk continues to be one of the leaders in the plant-based milk category, per The Healthy , which notes that for those who suffer from food allergies, rice milk may be the best alternative milk to include in your diet.

Produced by pressing softened rice through a grinder and then combining it with water and straining, rice milk is often fortified with added calcium and vitamins as it inherently lacks the nutritional value provided by cow's milk.

It is, however, very high in carbohydrates which can be good if you need a quick energy boost. Award-winning chef and author, David Lebovitz , notes that rice milk can be swapped for whole milk one-to-one, sharing recipes for soup, rice pudding, and ice cream.

Adding rice milk versus some other plant-based options is best for ice cream as the neutral dairy milk-like taste will allow whatever flavor of ice cream you are making to shine. The texture of rice milk is thinner than regular cow's milk and has less protein, so if you are making pudding or custard, you will need to increase the thickening agent you are using, like cornstarch or tapioca, per Goodbaker.

As we head into a summer season blooming with fresh corn recipes, think twice before throwing your corn stalks away, as they contain liquid gold.

Produced by literally milking cobs, corn milk is a go-to substitution used to enrich soups, stews, or casseroles with natural sweetness via America's Test Kitchen. Capturing corn milk starts with a whole corn cob husked and the kernels removed. For the most flavorful corn milk, it is best to use fresh, in-season corn, per bon appétit.

The naked cob is then "milked" using the back of a knife or box grater to remove the liquid. This silky and starchy liquid will give richness to soup or chowder, thickening the broth without milk or cream, notes the Huffington Post.

Consider that corn starch is used as a thickener in soups, whisked with water to create a slurry before adding to dishes.

Video

Affordable dairy for cooking - First, we recommend skim milk drinkers try rice milk. The texture is a close match for fat free cow's milk. If 1% milk is what you are Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains

The results were clear. The muffins made with coconut milk were dense and greasy a result of canned coconut milk being fattier than dairy. In direct contrast, the ones make with almond milk were dry. The muffins made cashew milk were okay, getting closer to the texture of the dairy muffins than either coconut or almond; but the muffins made with oat milk were nearly indistinguishable from the dairy-made muffins.

Here's the reason: oat milk replicates the viscosity of dairy milk more closely than other alt-milks do, so it's easy to swap into any cake , muffin , or other recipe, one-for-one.

And it has another benefit, too: the toasted-grain flavor of our favorite oat milk blends seamlessly into baked goods—and that goes for both sweet and savory bakes.

The flavor of coconut milk is so prominent, it really can only be used if the intent is to make a coconut-flavored treat. Almond milk too, adds a lot of signature nutty flavor. Cashew is more neutral, but the flavor of oat milk is naturally akin to the toasty flavor inherent in golden-brown wheat-based baked goods.

Another noteworthy benefit: oat milk means you don't need to worry about feeding your baked goods to anyone with a nut allergy.

Since I don't really keep dairy milk around anymore, but I always have alt-milk on hand for my morning coffee, it's a comfort to know that if I get a last minute urge to bake something, the alt-milk on hand is oat.

No last minute trips to the store, no compromise on perfectly baked treats. For other nuts, like cashews, the proportion is 1 cup of nuts to 3 cups of water. Blend until smooth, strain through a fine-mesh sieve, and enjoy. But, how does one cook with almond milk? With its silken texture and consistency, almond milk has a one-to-one swap for regular dairy milk, according to Greenmatters, making it an easy alternative for any sweet or savory recipe that calls for the use of milk.

A few tips, though; It is best to avoid boiling almond milk, as overheating may give a bitter taste. When cooking with almond milk, you may need to reduce the amount of sweetener recommended in a recipe as pre-packaged almond milk often contains loads of sugar. Almond milk can be the star to jazz up your Sunday brunch, capable of lifting overnight steel-cut oats , making a vegetarian mushroom meatloaf , or decadent vegan chocolate cupcakes.

When cooking savory or sweet dishes, turn to coconut milk instead of cow's milk to cool off spicy dishes like Thai chicken curry or Tom Kha soup.

Coconut milk can also enrich your favorite sweet treats like cupcakes, pie, and ice cream. This milk substitute is made by blending the flesh of a mature coconut with hot water to create a creamy liquid via MasterClass. The resulting milk has a nutty, floral taste of the tropics and is available in cartons next to the almond and soy milk or cans down the Asian food aisle of grocery stores everywhere.

Both forms can be used instead of milk when cooking, with an easy one-to-one swap per Livestrong. Whichever your preference, keep in mind that coconut milk separates into two parts. Eater explains that a semi-solid, full-fat cream rises to the top with a more watery liquid underneath.

The cream is the richest, fattiest portion of coconut milk. Shaking the can before opening will blend the two, usually to the desired consistency for savory dishes or baking.

It is always best to start with unsweetened coconut milk to control the sugar in your recipe. Cook's Illustrated writes that coconut cream is a perfect swap for heavy cream.

Healthline writes that oats are a nutritional flavor bomb packed with protein, vitamins, minerals, and fiber. It's likely why we see people of all ages eating heart-healthy Cheerios, one of the most nutritious breakfast cereals available, as per Livestrong.

The benefits of this foodstuff derive from oats, which may help lower blood pressure and cholesterol. Reporting by the BBC suggests oat milk is one of the most eco-friendly milk alternatives, using less water and land and emitting less carbon than soy, rice, or dairy milk. Oat milk has a creamy, milk-like taste and texture with a subtle earthy grain flavor.

Where dairy milk can have a mineral saltiness, oat milk is naturally sweet. When baking, follow the recipe instructions for cow's milk using oat milk with a one-to-one swap. The two have similar textures and consistency, says Martha Stewart , with the alternative milk giving a toasty accent to freshly baked bread, muffins, or pastries.

You can also easily swap oat milk for cow's milk to provide body in soup or chowder. However, if you are looking for a swap for heavy cream — possibly to make custard or whipped cream — opt for evaporated milk or coconut milk instead.

As Martha Stewart advises, oat milk will often cause a dish not to cook the way you intend and can fail to set in flan or mousse.

Lactose-free milk is the same protein-packed, nutrient-dense option as real cow's milk with an identical texture, consistency, and close flavor via Healthline. However, lactose-free milk has the addition of the enzyme lactase, which is not produced naturally by people who are intolerant to dairy.

When added to milk, lactase breaks down lactose, making cow's milk easier to digest. The main difference between the two kinds of milk is that lactose-free milk has higher simple sugars, which makes it easier to digest than traditional cow's milk, but also makes the lactose-free milk taste sweeter on the palate.

When cooking or baking, The Dairy Alliance notes you are free to use it in the same proportions as any cow's milk, and because of this perceived sweetness, lactose-free is a good go-to milk substitute for sweet breakfast items and desserts.

The cream-white liquid has a subtle caramelized flavor due to the high-heat cooking method. Silky and rich, evaporated milk is available in 5 ounce or 12 ounce cans that are pantry-shelf-stable for one year, ensuring you never have to run to the store when you forget that your cornbread recipe requires something extra.

For savory or sweet cooking, if fresh milk isn't on hand, make sure you've stocked up on cans of evaporated milk. When using in place of fresh milk, reconstitute evaporated milk to the consistency of regular milk by adding equal parts of water.

Culinary Lore shares that one cup of whole milk is equivalent to ½ cup of evaporated milk and ½ cup of water, easily swapping out one-to-one with regular milk. But, using it straight from the can is also perfect, especially if you have a craving for velvety, dreamy mac and cheese, as the product will meld harmoniously with cheese and noodles without separating or curdling when heated.

Condensed milk is the sweeter sister of evaporated milk, and don't get them confused when cooking savory, or you could end up with some highly saccharine sauces. Marrying whole milk with sugar — a lot of sugar — condensed milk is perfect for making indulgent sweet treats but won't serve cooking purposes outside of that.

Food Network notes that the condensed milk process starts like evaporated milk; whole milk is cooked down to remove the water, but condensed milk includes over 6 ounces of added sugar per 14 ounce can. However, at 3 g of protein per cup it's much lower in protein but slightly higher than other milk alternative options.

One notable thing about oat milk is that it contains 2 g of fiber per cup, which can be helpful for someone trying to boost their intake. As a bonus, you can easily make your own oat milk from scratch just note that it won't be fortified with the same nutrients as store-bought oat milk.

While hemp milk might not be as popular as some others, it is another milk alternative that is making its way into the spotlight. Here is the nutrition for 1 cup of unflavored hemp milk :. Unlike other non-dairy milk alternatives, hemp milk is not typically fortified with additional nutrients.

For this reason, it has little to no calcium, vitamin B12 or vitamin D, which are often added to plant milks. Still, it's a source of iron , which can help with energy, and contains some fiber which can help with digestion.

Hemp milk typically has a higher price point than cow's milk or other more popular milk alternatives, but it could be a good option for someone looking for something free of nuts or dairy.

Rice milk is a grain-based beverage blended and strained to serve a similar purpose to milk. Here is the nutrition for 1 cup of unsweetened rice milk :. Rice milk is often fortified with nutrients to mimic the nutrition of cow's milk and includes hard-to-find nutrients in plant-based foods, like calcium, vitamin B12 and iron.

While it's significantly lower in protein than cow's milk or other milk alternatives, this dairy- and nut-free beverage is higher in carbs, which can help give you an energy boost before activity. There are several options for milk and milk alternatives out there, and the choice you make should reflect your own dietary preferences and any restrictions you may have.

From a nutrition perspective, any type of cow's milk is naturally high in protein and nutrients that support healthy bones and a healthy body. Depending on the brand, soy milk is comparable to cow's milk in protein and nutrition. Other milk alternatives tend to be lower in calories and protein but are often fortified by producers to boost their nutrition.

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Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services.

Use limited data to select content. List of Partners vendors. Healthy Eating. By EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability.

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