What can I use instead of milk in cereal? Yogurt is a dairy alternative to milk in cereal. Plant-based milk substitutes are made from bananas, oats, soy, rice, peas, and hemp seeds. Nut milk makes a good substitute, predominantly almond, cashew, and macadamia milk.
Unless you’ve run out of milk, the main reasons for looking for alternatives to milk in cereal are lactose intolerance, milk allergy, or a vegan lifestyle. Many kinds of plant-based milk (mylks, as they are known) are available, but not all are ideal for breakfast. Here are the 10 best substitutes for milk in cereal.
Yogurt
Yogurt is an excellent alternative to milk in cereal.
Because it is made from fermented milk, yogurt is high in protein, calcium, potassium, iodine, vitamin B, and zinc.
The fermentation process means that yogurt has additional gut-friendly probiotics, making it easier for your body to absorb these nutrients.
If you want thicker, creamier yogurt, choose Greek yogurt. This yogurt has been strained to make it extra-thick and is delicious with granola, muesli, and overnight oats.
Low-fat or no-fat yogurt has fewer calories than Greek yogurt and will have a thinner consistency, but they do contain less protein.
Choose yogurt flavored with fresh fruit rather than with added sugar, colorants, and flavoring agents.
If you’ve run out of milk and don’t have issues with dairy, yogurt is an ideal milk substitute in cereal.
Banana Milk
One of the tastiest new varieties of plant milk available is banana milk.
Made with pulped bananas and water, different brands of banana milk also include oat milk, nuts, and seeds, so check the ingredients if you are nut-free.
It tastes like bananas, but you can get flavored options, including strawberry and chocolate.
This healthy option has all of the goodness of the fruit, is full of vitamins A, B, C, D, and E, and is low in fat. However, remember that bananas are high in natural sugar and calories.
The texture of banana milk is thick and creamy, and the milk is sweet, ideal for breakfast.
If you have children, banana milk will definitely be a favorite substitute on cereal.
Oat Milk
The most popular plant-based milk in Britain, oat milk is an excellent cereal milk substitute.
Containing oats and water, oat milk is suitable for people with nut allergies. However, those with gluten intolerance or celiac disease should check that the milk is gluten-free, as it may be contaminated with gluten.
Oat milk is a healthy choice. Despite being low in protein, it contains vitamin B, is low in fat, and is high in fiber, especially beta-glucan, that aids digestion and fights cholesterol.
Choose unsweetened oat milk that doesn’t contain many additives.
The appeal of oat milk lies in its thick, smooth texture, which makes you feel full, and its mild, sweetish taste,
Use oat milk in a one-to-one substitution ratio for regular milk in cereal.
Soy Milk
The original plant-based milk, soy milk, is another healthy milk substitute.
Made from the pulp of nutritious soybeans, soy milk is low in calories but high in complete protein, calcium, isoflavones, and healthy fats. Many producers also fortify their milk with additional vitamins.
Isoflavones are a controversial component of soy milk, as researchers have found that they influence hormonal levels. However, most specialists suggest that this is a positive rather than a negative influence.
Another controversy around soy milk is the presence of pesticides in soy milk, so take care to purchase organic products.
People with milk allergies should often avoid soybeans, as the two allergies commonly appear together. People following a low FODMAP diet should also avoid soy.
Soy milk’s texture is creamy and appealing, but many people find the taste of unflavored soy milk off-putting and bean-like.
Substitute equal amounts of soy milk for regular milk in cereal.
Rice Milk
Rice milk, the least allergenic of non-dairy milk varieties, is a useful substitute for milk in cereal.
This milk comes from either brown or white rice combined with water. Most rice milk also contains flavoring and thickeners, as it is incredibly watery in texture.
Safe for people with nut, soy, gluten, and dairy allergies or intolerances, rice milk is also high in carbohydrates. On the other hand, it is very low in protein and fat.
Unless a child or older adult is highly allergic, rice milk is not the ideal choice in terms of nutrition. This milk is also not suitable for people with diabetes because of its high GI.
The flavor of rice milk is mild and slightly sweet, so you can find it unsweetened. Many fans of rice milk enjoy the vanilla-flavored variety, which is sweetened.
Choose rice milk as a dairy alternative if you like light, refreshing milk on your cereal.
Pea Milk
Pea milk is an unusual but tasty vegan milk for cereal.
Not made from bright green peas, but rather pea isolate, pea milk also contains water, algal, and sunflower oil.
Nutritionally, pea milk packs a protein and omega fatty acid punch, so it’s a healthy choice.
The flavor of pea milk is less earthy than soy milk and less nutty than nut milk. Some people find it similar to dairy milk in taste and texture, but it has a pea-like undertone and a slight wateriness.
As a substitute for milk on cereal, use the same amount of pea milk.
Hemp Milk
Hemp milk is a relatively new plant-milk alternative to regular dairy.
Made from hemp seeds from the cannabis plant, this milk does not contain any THC, the mind-altering substance in marijuana.
Many regard hemp as a superfood, as hemp seeds are high in omega oils, essential for human health.
Hemp milk is also high in complete protein, with modest levels of vitamins A, B, D, and E and calcium, folic acid, potassium, magnesium, iron, and zinc. These ingredients make hemp milk an excellent choice for children.
Hemp milk is also low in calories and carbohydrates, so it is perfect for those cutting carbs.
Depending on the brand, the flavor of hemp milk can vary from very earthy (especially if homemade) to nutty. The texture can be thin, but many producers add thickeners and emulsifiers.
Substitute hemp milk in equal amounts for skim milk in cereal.
Almond Milk
The most popular of the nut milk varieties, almond milk is a worthwhile substitute for milk in cereal.
Made from either whole raw almonds or almond butter and water, almond milk is a low-fat source of vitamin E and antioxidants.
However, because only seven percent of the milk is almond, it contains very little of the protein and fiber found in whole nuts. Almond milk is therefore not ideal for those who need a lot of protein.
Most commercially available almond milk is fortified with additional vitamins and an emulsifier to improve the consistency.
Almond milk tastes sweet and slightly nutty, but the texture is a little thin.
Use almond milk as a tasty substitute for dairy milk in cereal, especially if you’re trying to cut calories – but add some nuts for protein.
Cashew Milk
Cashew milk is an ideal substitute for milk in cereal.
This nut milk is made from pulverized cashews and water, so it is rich in calcium and vitamins D and E but contains very little protein as the nut content is not that high.
Cashew milk is lower in calories and fat than regular milk, but the low protein levels mean that growing children and those needing extra protein should choose another milk alternative.
Use cashew milk if you enjoy the slightly nutty, creamy flavor of cashews and thick, rich milk.
Substitute equal amounts of cashew milk for dairy milk in cereal and enjoy its silky texture.
Macadamia Milk
Another nut milk that is an excellent alternative to regular milk is macadamia milk.
Like other nut milks, macadamia milk comes from combining crushed nuts (about 3%) and water. Because macadamias are pricy, the milk costs more than other nut milk.
Macadamia milk contains calcium, vitamins and B-12, and heart-healthy fats. It is low in calories and carbohydrates.
Macadamia milk has a smooth, creamy texture and deliciously nutty flavor, making it a great choice with granola.
Use macadamia milk to replace regular milk in equal amounts when combining it with cereal.
Resources
- https://www.bonappetit.com/story/best-non-dairy-milks
- https://www.goodhousekeeping.com/health/diet-nutrition/g27128821/best-milk-alternative-substitutes/
- https://www.healthline.com/nutrition/best-milk-substitutes
- https://www.livestrong.com/article/492454-is-yogurt-better-than-milk/
- https://www.mensjournal.com/food-drink/unique-health-benefits-every-type-milk/2-cashew-milk/
- https://www.thekitchn.com/best-non-dairy-milk-for-cereal-256988