From creamy coconut to nutty almond, soya, oat, and rice - you can bid the cow farewell.
Whilst many people consider cow’s milk as a staple in their diet, it is not suitable for everyone. Avoiding dairy isn't always about dietary restrictions or intolerances, for many it is a personal choice.
Recent years have seen a huge rise in non-dairy alternatives that are now readily available from just about any supermarket. One of the benefits of non-daily milks outside of certain health benefits is a longer shelf life than dairy milk. Most vegan or plant-based milks do not need to be kept in the refrigerator until opened, meaning you can stock up on multiple cartoons and just pop one in the fridge when and where you need it.
Coconut milk is one of the most popular alternatives for people seeking a non-daily drink to replace milk. If you like your coffee or tea on the sweet side, coconut milk is the ideal cuppa companion. If you are looking for a vegan milk to make protein shakes or use in higher volumes such as you would for cereal, a lower sugar option like rice, oat or unsweetened almond is your best bet. Soya - the pioneer of non-dairy - remains as one of the highest protein sources (about 7g per cup) for milk alternatives and works wonders in a variety of recipes as well.
There is also flavoured milk alternatives like Chocolate Oat milk from Oatly, an absolutely delicious treat especially when served ice cold or blended with frozen berries.
See our favourites.
Almond milk
If you like nuts then you’ll love the taste of almond milk. One of the most popular dairy-free alternatives to milk, it is wonderfully versatile and made by blending almonds with water and can be made at home as well. Its semi-sweet flavour means this non-dairy alternative is perfect for adding to tea or coffee, whipping up vegan baked treats and making smoothies.
One (100ml) serving of almond milk contains just 22 calories, which is less than half than cow’s milk. It also packs a decent punch of vitamins D and E. However, it is low in protein and contains a lot of phytic acid – an anti-nutrient that inhibits absorption of iron and other essential minerals.
Alpro Roasted Almond Unsweetened Milk
100ml serving
Calories: 22
Protein: 0.4g
Sugar: 2.4g
If you are cutting back on sugar, go for the unsweetened version of Alpro's bestselling Almond Roasted milk (13 calories per 100ml). It boasts the same wonderfully nutty taste but contains no added sugar.
£1 for original | Sainsbury’s | Buy it now
£1.80 for unsweetened | Tesco | Buy it now
Rude Health Almond Drink
100ml serving
Calories: 56
Protein: 0.2g
Sugar: 4.7g
London-based brand Rude Health offer a good range of non-dairy milks that are each blended with mountain spring water. Our favourite is no doubt the organic almond drink, made with rice and a smidge of cold-pressed sunflower oil.
£1.50 | Sainsbury’s | Buy it now
Califia Farms Almond Unsweetened
100ml serving
Calories: 16
Protein: 0.1g
Sugar: 4.7g
Not only does this almond blend taste delicious, but also offers 50 per cent more calcium than cow’s milk. There is also no added sugar.
£2 | Sainsbury’s | Buy it now
Paleo Foods
100ml serving
Calories: 55
Protein: 1.8g
Sugar: 0.4g
There’s no lactose, dairy or soy in this almond milk, but it still makes a creamy latte.
£2.99 | Waitrose | Buy it now
Coconut milk
Intensely rich and creamy, coconut milk is another popular choice for dairy-free options. It is often used for cooking and comes in two varieties, thick and thin. The white part of a coconut is shredded and soaked in hot water. The mixture is then strained, usually with a cheesecloth, to produce thick coconut milk. To make the second variety, the flesh remaining in the cheesecloth is simmered in water and then strained until it is more on the thin side.
When consumed in moderation, coconut milk can be great for your overall health. Its many benefits include improving your heart, strengthening the immune system and aiding digestion. The downside is that it is rich in saturated fat and some brands have a higher sugar content compared to other vegan options.
Lucy Bee Organic Coconut Milk
100ml serving
Calories: 36
Protein: 1.6g
Sugar: 1.8g
Everything from Lucy Bee is palm oil free, vegan, cruelty free, organic and fair trade. This milk alternative tastes like raw, unsweetened coconut and is absolutely delicious. We even converted a few colleagues who boldly claimed they "hate anything coconut" — well the fridge is empty now.
This one also works wonders when blended with a vegan protein powder — not at all sweet and very filling.
£2.50 | ASDA | Buy it now
Koko Dairy Free Super Milk
100ml serving
Calories: 44
Protein: 1.2g
Sugar: 2.5g
The brand new addition to the Koko Dairy Free range is bursting with nutrients through the combination of coconut milk with 9 key vitamins and minerals. The dairy alternative contains the likes of Vitamin A,B and E as well as calcium that offer a long list of health benefits like the maintenance of healthy bones and teeth. The Super Milk has a creamy taste and is excellent in cereal — which traditionally doesn't boast many vitamins but this dairy-free product more than makes up for it.
£2 | Tesco | Buy it now
Alpro Coconut Original
100ml serving
Calories: 20
Protein: 0.1g
Sugar: 1.9g
Wonderfully refreshing, Alpro's coconut drink is made with added calcium and vitamins D and B12 – which can help reduce fatigue. This one leans on the sweet side and stands up well when used in cakes and cookies in place of cows milk. This coconut milk from Alpro has no added sugar while still retaining it sweet spot, a good middle ground for satisfying your candy craving.
£1.80 | Tesco | Buy it now
Koko Dairy Free Original
100ml serving
Calories: 27
Protein: 0.2g
Sugar: 1.6g
Fresh coconuts are pressed within hours of picking to create this smooth, richly satisfying blend. It also packs a good amount of calcium and contains vitamins D2 and B12. A bit thicker than average coconut milk, Koko dairy free makes a killer addition to piña coladas.
£1.20 | Ocado | Buy it now
Rebel Kitchen Chocolate Mylk
100ml serving
Calories: 52
Protein: 0.6g
Sugar: 7.4g
This treat is made with Fairtrade cacao, coconut milk, date nectar and water — and tastes just like a chocolate milkshake (really).
£1.36 | Waitrose | Buy it now
Botanic Lab Plant Milk Chocolate & Yerba Mate
100ml serving
Calories: 63
Protein: 1g
Sugar: 4.6g
Plant Milk 2 is a mix of chocolate and yerba maté — a plant-based elixir sometimes called “drink of the gods” — in a coconut milk blend. It’s non-dairy so will satisfy vegans and the lactose-averse.
£2.99 | Ocado | Buy it now
Oat milk
Oat milk has been popping up in coffee shops all over Europe lately and with good reason. The cholesterol-free drink is made by blending of oats and water together, then straining the mixture to create a smooth and creamy liquid. Some brands, including Oatly, fortify their oat milk with added vitamins and minerals like calcium and vitamin D to ensure that is nutritionally balanced.
Oatly Oat Drink
100ml serving
Calories: 50
Protein: 1g
Sugar: 4.1g
A single (250ml) glass of Oatly’s Oat Drink delivers a third of the recommended amount (3g) of beta glucan which is form of soluble dietary fiber that's strongly linked to improving cholesterol levels.
Containing only the natural sugars from oats, it is also low in fat (1.5g) and saturated fat. As far as cereal goes we found Oatly's Oat Drink reined supreme - its light and crisp and doesn't taste too much like any one thing.
£1.50 | Ocado | Buy it now
Oatly Oat Drink Chocolate
100ml serving
Calories: 60
Protein: 1.2g
Sugar: 7.5g
Finding treats that are dairy-free and delicious for children can be tricky, but no more thanks to this chocolate-flavoured version of Oatly’s popular Oat Drink. Oat Drink Chocolate is created with UTZ-certified cocoa and packs all the same goodness as the original. However, this recipe contains some added sugar for a bit more sweetness. This is the best chocolate milk alternative we found and a very tasty way to go dairy-free.
£1.50 | Ocado | Buy it now
Soy milk
If you are lactose intolerant, soy milk is probably the best option for you. This lactose-free drink acts as a good source of protein whilst providing a decent amount of calcium. As it is made from plants (soybeans), soy milk is naturally free of cholesterol and low in saturated fat. It is also loaded with B vitamins and minerals.
Alpro Soya Original
100ml serving
Calories: 44
Protein: 3.3g
Sugar: 2.9g
With a subtle sweet flavour, this particular soya drink is blended with added calcium and vitamins B12, B2 and D.
£1.29 | Ocado | Buy it now
Hemp milk
Low in saturated fat and free from cholesterol, hemp milk is made from soaking and grinding hemp seeds in water. It has a thin texture and slightly nutty taste that works perfectly in a brew. One of the great things about this plant-based drink is that it can be easily digested by the body, acting as a great source of protein for vegans. It’s also naturally rich in omega 3 and omega 6 fatty acids – which are essential for a healthy heart.
Good Hemp Original
100ml serving
Calories: 24
Protein: 0.5g
Sugar: 1.6g
Go full hippy with this hemp seed milk. Braham & Murray’s Good Hemp drink is enriched with calcium and vitamin D12, making it ideal for keeping bones and teeth in top condition. Hemp seed is also rich in Omega-3 and Omega-6 fatty acids — which are (in moderation) good for your heart. There’s even an unsweetened variety for those watching their sugar intake.
£1 | Sainsbury’s | Buy it now
Rice milk
The least allergenic of all non-dairy milk alternatives, rice milk is made from milled rice and water and is naturally sweet and creamy. With no saturated fat, no cholesterol and fairly low calories, this dairy-free drink is just the ticket if you are trying to achieve a healthy weight. But unless fortified, it is not a good source of protein or calcium.
Rice Dream Organic Rice Drink
100ml serving
Calories: 49
Protein: 0.1g
Sugar: 7.1g
The organic Rice Dream drink offers a refreshingly light flavour and contains no added sugars. Also gluten and wheat free.
£1 | Sainsbury’s | Buy it now
Cashew milk
Rude Health Cashew Drink
100ml serving
Calories: 28
Protein: 0.9g
Sugar: 0.3g
Just cashews, spring water and a sprinkle of sea salt. Splash this cashew drink in tea or cereal — it’s gluten-free, dairy-free — and kosher, too.
£2.29 | Waitrose | Buy it now
