Homemade Oat Milk




  • 1 cup steel cut oats
  • 3 cups filtered water
  • 1 ½-2 Tbsp pure maple syrup (or other liquid sweetener), to taste
  • 1 tsp pure vanilla extract
  • Scant ¼ tsp salt (enhances flavor)
  • ¼ tsp ground cinnamon (optional)
  • *will also need high power blender


Rinse and drain 1 cup of steel-cut oats. Place oats in a bowl and cover with water. Soak for around 20 minutes (can soak longer, even overnight).
After soaking, rinse and drain the oats very well. Scoop oats into your blender and add 3 cups of water, you can add more water if you want a less creamy and thinner milk. Cover with lid and turn the blender on a low speed, increasing the speed gradually, and blend at the highest speed for about 8-10 seconds only. Place a fine sieve over a large bowl and pour the oat milk very slowly into the sieve.
With a spoon, gently push down on the oat pulp so the milk flows through. Scoop the oat pulp into a small bowl and set aside, clean out your blender and sieve until no pulp residue remains. Place sieve on top of your blender and pour the milk in once again and strain. Rinse out the bowl and sieve once again. Strain the milk through the sieve into the bowl once again (optional).Whisk in maple syrup, vanilla, salt, and cinnamon. Pour into a storage container (mason jars work well) and store in the fridge. Milk will naturally separate so give the jar a shake before using. It should last 4-5 days

  • Ingredients6
  • Servings4
  • Calories104

Nutrients Per Serving

  • Calories: 104
  • Fat: 1.4 g
  • Protein: 3 g
  • Carbohydrate: 21
  • Fiber: 2 g
  • Sodium: 148 mg
  • Potassium: 95 mg