Is Almond Milk Dairy Free? Health Benefits of Almond Milk

Yes, almond milk is dairy-free. It is a plant-based milk alternative made from almonds and water, and it does not contain lactose or any other dairy-derived ingredients. Almond milk is a popular choice for people who are lactose intolerant, vegan, or looking to avoid dairy for other reasons.

Health Benefits of Almond Milk

Lactose-free: Almond milk is a great alternative for lactose intolerants.

Low in calories: Almond milk generally has fewer calories than cow’s milk, making it a suitable choice for those looking to maintain or reduce their calorie intake.

Heart-healthy: Almond milk contains healthy monounsaturated fats, which can help lower bad cholesterol levels (LDL) and support overall cardiovascular health.

Rich in vitamins and minerals: It is an excellent source of essential vitamins and minerals such as vitamin E, magnesium, and potassium, contributing to overall health and well-being.

Suitable for vegans and vegetarians: As plant-based milk, almond milk is a suitable choice for those following a vegan or vegetarian diet.

Low in saturated fat: Almond milk contains minimal saturated fat, which can help support a heart-healthy diet and reduce the risk of cardiovascular diseases.

Easy to digest: For those who have difficulty digesting cow’s milk, almond milk is a more easily digestible alternative due to its lack of lactose and casein proteins.

Almond milk

Foods to Make with Almond Milk


It can be used as a smoothie base, providing a creamy texture and a hint of nutty flavor. Combine it with fruits, vegetables, and other ingredients to create delicious and nutritious drinks.


Pancakes and waffles

Replace cow’s milk with almond milk in pancake or waffle batter for a dairy-free breakfast option that still yields light and fluffy results.

Pancakes and waffles

Creamy soups

Almond milk can be used instead of dairy milk or cream to create creamy, dairy-free soups, such as tomato bisque, potato leek soup, or broccoli and almond soup.

Creamy soups

Baked goods

Use almond milk as a dairy-free alternative in various baked goods, including muffins, cakes, and cookies. It can provide a moist texture and a subtle almond flavor to your favorite recipes.

Baked goods

Mashed potatoes

Swap out dairy milk for almond milk when making mashed potatoes for a creamy, dairy-free side dish.

Mashed potatoes

Puddings and custards

Almond milk can prepare dairy-free puddings, custards, and other desserts, such as rice pudding or chocolate avocado mousse.

Puddings and custards

Best Almond Milk Brands

Orgain Organic Plant-Based Protein Almond Milk:

Orgain Organic Plant-Based Protein Almond Milk

This almond milk is enriched with plant-based protein, making it best for those looking to increase their protein intake. It’s also organic, free from artificial ingredients, and boasts a smooth, creamy texture.

Califia Farms – Unsweetened Almond Milk:

Califia Farms - Unsweetened Almond Milk

Califia Farms Almond Milk is a versatile and unsweetened option, which is ideal for those who prefer to avoid added sugars. Its rich, creamy texture and clean taste make it a popular choice for various recipes and beverages.

Silk Shelf-Stable Almond Milk:

Silk Shelf-Stable Almond Milk

Known for its convenience and consistent quality, Silk Shelf-Stable Almond Milk offers a delicious, creamy, dairy-free alternative. Its long shelf life makes it a great option for those who want to stock up on almond milk without worrying about refrigeration.

JOI Almond Milk Unsweetened Plain Concentrate:

JOI Almond Milk Unsweetened Plain Concentrate

This unique concentrate allows you to create almond milk by mixing it with water. It offers a customizable taste and consistency and is perfect for those who want to control their almond milk’s ingredients and sweetness levels.

Blue Diamond Almonds Store – Almond Breeze Dairy Free Almond Milk:

Blue Diamond Almonds Store - Almond Breeze Dairy Free Almond Milk

Almond Breeze, a well-known and widely available brand, offers smooth and creamy almond milk that works well in various recipes. It’s a reliable option for those seeking a dairy-free milk alternative that’s both tasty and versatile

How Can I Make Almond Milk at Home? Simple Almond Milk Recipe

Making almond milk at home is easy and requires simple ingredients. Here’s a basic recipe for homemade almond milk.


  • 1 cup raw almonds
  • 4 cups filtered water (plus more for soaking)
  • Optional: sweeteners or flavorings, such as vanilla extract, honey, or dates


  • Soak the almonds in water for at least 8 hours or overnight. This helps soften them and makes blending easier. Ensure the almonds are fully submerged, as they will expand while soaking.
  • After soaking, drain and rinse the almonds thoroughly under cold water.
  • Combine the soaked almonds with 4 cups of filtered water in a blender. Blend on high speed for 1-2 minutes or until the mixture becomes smooth and creamy.
  • Place a nut milk bag or a fine mesh strainer lined with cheesecloth over a large bowl or pitcher. Pour the blended almond mixture into the strainer, allowing the liquid to pass through while capturing the almond pulp.
  • Squeeze the nut milk bag or cheesecloth to extract as much liquid as possible. The remaining almond pulp can be set aside for other recipes or discarded.
  • If you’d like to add sweeteners or flavorings, return the strained almond milk to the blender and add your preferred ingredients. Blend until well combined.
  • Pour your homemade almond milk into a jar or bottle and store it in the refrigerator. It should last for 3-5 days. Shake well before using, as some separation may occur.

Remember to taste and adjust the recipe as needed to suit your preferences. You can also experiment with the almond-to-water ratio to achieve your desired consistency.

Almond Milk vs. Soy Milk vs. Oat Milk vs. Coconut Milk

Almond milk

  • Flavor: Mild, slightly sweet, and nutty.
  • Texture: Light and creamy.
  • Nutrition: Low in calories and saturated fat, lactose-free, and a good source of vitamin E. However, it is relatively low in protein compared to other plant-based milks.
  • Uses: Suitable for various applications, such as smoothies, coffee, cereal, baking, and cooking.

Almond milk

Soy milk

  • Flavor: Mildly sweet with a subtle bean-like taste.
  • Texture: Creamy and smooth, with a consistency similar to cow’s milk.
  • Nutrition: Rich in protein, low in saturated fat, and lactose-free. It also contains essential nutrients, including calcium, vitamin D, and B vitamins.
  • Uses: Versatile and can be used in various recipes, such as smoothies, coffee, cereal, baking, and cooking. Its high protein content makes it a popular choice for vegans and vegetarians.

Soy milk

Oat milk

  • Flavor: Mild, slightly sweet, and oaty.
  • Texture: Creamy and smooth, with a consistency thicker than almond milk but not as thick as soy milk.
  • Nutrition: High in fiber, low in saturated fat, and lactose-free. However, its protein content is lower than soy milk.
  • Uses: Works well in various recipes, such as smoothies, coffee, cereal, baking, and cooking. Its creamy texture and neutral flavor make it an excellent option for those who don’t enjoy the taste of nut-based milks.

Oat milk

Coconut milk

  • Flavor: Rich, slightly sweet, and distinctly coconutty.
  • Texture: Creamy and thick, especially when using full-fat canned coconut milk.
  • Nutrition: High in saturated fat but lactose-free. It is low in protein compared to soy milk and other plant-based milk.
  • Uses: Ideal for curries, soups, and desserts, as well as tropical-flavored smoothies. Its unique flavor profile may not suit all recipes, as it can impart a coconut taste.

Coconut milk

Frequently Asked Questions

Is Almond Milk Healthy?

Yes, almond milk is healthy. It is low in calories, saturated fat, and lactose-free, making it a good alternative to dairy milk. It also contains essential nutrients like vitamin E, magnesium, and potassium.

Are there any Health risks associated with Almond Milk?

Almond milk is generally safe for most people, but it is low in protein compared to dairy and other plant-based milk. Additionally, some commercial almond milks contain added sugars and additives, so reading labels and choosing wisely is essential.

Is Almond Milk Vegan?

Yes, almond milk is vegan. It is plant-based milk made from almonds and water, making it suitable for those following a vegan or vegetarian diet.

Is Almond Milk Gluten-Free?

Yes, almond milk is naturally gluten-free. However, if you have celiac disease or gluten sensitivity, it’s crucial to choose certified gluten-free brands to avoid cross-contamination.

Does Almond Milk have any Allergens?

The main allergen in almond milk is almonds, which are tree nuts. People with tree nut allergies should avoid almond milk and opt for a different allergen-free plant-based milk, such as rice or oat milk.


I live in Los Angeles with my better half, Dave, and our child, Corey. Each second with them is the acknowledgment of my fantasies working out as expected — and for that? I am so extremely thankful. Hi! I am Diana Rodriguez, the founder, author, and photographer of ATD.

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