There are many plant-based options to choose from—whether you just like to mix things up, or are allergic to dairy, lactose-intolerant, or just don’t like the taste of dairy milk.
But that’s where it can get overwhelming. Grocery store shelves are packed with alternative milks: oat, almond, coconut, soy, and chickpea, etc. It can be hard to figure out which is the healthiest option.
To help you find the best dairy-free milk alternative, we asked credentialed registered dietitians to name their top pick.
When it comes to choosing the best alternative milk, there are a number of health and taste factors to keep in mind. The best dairy-free milk alternatives should be:
- Fortified with vitamins and minerals, such as vitamin D and calcium
- Lactose-free, making them suitable for people with lactose intolerance or a lactose allergy
- High in protein
- Free of added sugars
- Enjoyable in taste and texture
- Versatile for use in a variety of recipes and beverages
Three of the four experts we spoke to chose soy milk as their top dairy-free milk choice. All three experts agree that soy milk is a versatile option with many nutrients that benefit overall health. Read more about the benefits of soy milk below.
Why They Love It
- “Soy milk has the most protein (as does pea milk) of all the non-dairy milks. When it’s unsweetened, you’re basically getting a good protein punch with no added sugars—and it’s low in carbohydrates,” Dana Ellis Hunnes, PhD, MPH, RD, a senior clinical dietitian at UCLA Medical Center in Los Angeles, told Health.
- “Soy milk is lower in saturated fat compared to dairy milk, and it contains no cholesterol,” Sue-Ellen Anderson-Haynes, RDN, CDCES, spokesperson for the Academy of Nutrition and Dietetics, told Health. She recommends unsweetened, plain soy milk made with organic or non-GMO soybeans.
- “It’s a great source of protein and isoflavones, which can help lower LDL (bad) cholesterol and improve the ability of blood vessels to relax and dilate,” Debbie Petitpain, MBA, RDN, spokesperson for the Academy of Nutrition and Dietetics, told Health.
Soy milk is a complete protein that contains all nine essential amino acids. Essential amino acids are proteins that can’t be made by your body and must be sourced from food. The body uses amino acids to make protein, which helps break down food, repair and rebuild body tissue, repair bodily cells, and carry out other important functions in the body.
Additionally, soy is also rich in isoflavones and flavones, plant-based antioxidant compounds with anti-inflammatory activities. Studies have shown that soy proteins and the isoflavones found in soy and soy milk may help improve muscle growth and the body composition of postmenopausal women while aiding in glucose (sugars) metabolism.
Some research also suggests soy intake may reduce risk of breast cancer and improve the health of the gut microbiome.
Soy milk is also a good source of protein and magnesium, an essential mineral for immune health and muscle and nerve function.
Soy milk is also fortified with calcium and vitamin D, which may help keep your bones strong.
- You can use it any way you would use cow’s milk. “I use soy milk in pancake recipes, in my coffee, and when I make banana bread or zucchini bread,” said Hunnes. “I use it in smoothies and cereal.”
- “I like to use soy milk to make smoothies, dairy-free ice cream, puddings, creams, sauces, and entrées like alfredo pasta or vegan mac and cheese,” said Anderson-Haynes.
- “I use generous amounts of unsweetened soy milk in my coffee, which makes it creamy and just the right temperature for sipping,” said Petitpain. “I also use vanilla-flavored soy milk in my overnight oats to add protein and extra flavor.”
While soy milk took the top spot, another dairy-free alternative milk came in at a close second. Samina Kalloo, RDN, CDN, founder of Samina Kalloo Nutrition, recommends unsweetened almond milk because it has a light, slightly nutty flavor that blends well with a variety of dishes. She loves to use the unsweetened vanilla variety in smoothies, lattes, and coffee for a hint of flavor without added sugar.
“In recipes, I’ll swap it for regular milk (in a 1:1 ratio) when making oatmeal, mashed potatoes, or cauliflower mash, chia pudding, or even baked goods like muffins and pancakes,” said Kalloo. “It also works well in savory dishes, like blending into soups or sauces for a creamy texture while staying light.”
While almonds are a natural source of calcium, most almond milks are fortified with additional calcium and vitamin D. Almond milk also contains protein and nutrients such as magnesium, potassium, and phosphorus.
Three out of four registered dietitians picked soy milk as the best milk alternative. It’s a complete protein with zero cholesterol and a rich source of isoflavones, plant-based compounds with anti-inflammatory activities.
Almond milk received an honorable mention for its nutrient profile, lightly nutty taste, and versatility in recipes.
