Udderly Free: Plant Based Milks You Can Make at Home
For those avoiding dairy—whether due to lactose intolerance, food sensitivities, vegan preferences, or simply exploring healthier alternatives—plant-based milks can be a creamy and nutritious solution. In addition to being dairy-free, they offer unique health benefits. Among the most popular plant-based options are chia, flax, and hemp milks. These milks are delicious, and are packed with protein, fiber, omega-3 fatty acids, and essential vitamins.
The advantage of making your own milk vs store bought is that you control the ingredients. Many store bought milks have other additives and ingredients that may not bring with it health benefits such as gums, oils and emulsifiers. As well, store bought milks tend to be much higher in added sugars.
If you’re ready to give your taste buds (and body) a treat, these simple recipes will show you how to make your own chia, flax, and hemp seed milks at home—plus, we’ll talk about what to do with the leftovers!
In the following recipes you’ll see some optional ingredients for flavor. I usually make just the plain milk, and add any flavoring as needed to the portion I am going to use in the moment.
1. Chia Seed Milk
Chia seeds are tiny but mighty, offering a potent punch of fiber, omega-3 fatty acids, and antioxidants. Chia milk has a subtle nutty flavor and a tannish hue. It’s thicker than most plant-based milks, and has a smooth texture. It is perfect for smoothies, cereals, or even as a natural thickening agent in recipes.
Ingredients:
• 1/4 cup chia seeds
• 1 cup water (for soaking) (Soaking optional. If not soaking, just add 4 cups of water total)
• 3 cups filtered water (for blending)
• Optional: 1-2 teaspoons sweetener (e.g., honey, maple syrup) or vanilla. (I use ground vanilla.)
Instructions:
1. Soak chia seeds in 1 cup of water for at least 15 minutes (or overnight in the fridge). (Optional)
2. Add soaked chia seeds (including the gelled water) and 3 cups of filtered water to a blender. If not soaking, just add the chia seeds and 4 cups of water to the blender.
3. Blend on high until smooth.
4. Strain through a nut milk bag for a smoother consistency.
5. Pour the milk into a sealed container and store in the fridge for up to 5 days. Shake well before use.
What to do with the leftover chia pulp:
The leftover chia seed pulp is packed with fiber and omega-3s. You can stir it into oatmeal, smoothies, or use it to thicken sauces, soups, or even baking recipes like energy balls or muffins. You may wrap the leftovers and store in the freezer for later use.
Nutritional Benefits:
• Omega-3 Fatty Acids: Chia seeds are one of the best plant-based sources of omega-3s, promoting heart and brain health.
• Fiber: High fiber content supports digestive health and helps maintain steady blood sugar levels.
• Calcium and Magnesium: Essential for bone health and muscle function.
• Antioxidants: Help combat oxidative stress and inflammation.
2. Flax Seed Milk
Flaxseed milk has a light, creamy texture with a nutty, earthy flavor. It’s thinner than chia milk and works well as a base for smoothies or in baking recipes. Flax seeds are packed with omega-3 fatty acids (ALA), lignans, and fiber, making it a great choice for those looking to improve heart health and support hormone balance.
Ingredients:
• 1/2 cup flax seeds
• 4 1/2 cups water
• 1 tbsp maple syrup, honey, or sweetener of choice (optional)
• 1 tsp vanilla (optional) (I use ground vanilla)
Directions:
1. Soak seeds for a few hours or overnight. (Optional)
2. Blend the flax seeds and water in a high-speed blender.
3. Add sweetener and vanilla for flavor. (Optional)
4. Strain the mixture through a nut milk bag into a large bowl.
5. Pour the milk into a sealed container and store in the fridge for up to 4 to 5 days. Shake well before use.
What to do with leftover flax pulp:
Flaxseed pulp is a fantastic addition to smoothies or as an egg replacement in baking. You can also mix it into oatmeal or use it in homemade crackers for added fiber and nutrients. You may wrap the leftovers and store in the freezer for later use.
Nutritional Benefits:
• Lignans: Phytonutrients with antioxidant and estrogen-balancing properties.
• Omega-3 Fatty Acids: Support heart and brain health.
• Protein: Provides a small boost of plant-based protein.
• Low Allergen: Naturally free of nuts, dairy, and gluten, making it a safe choice for many.
3. Hemp Heart Shelled Hemp Seed Milk
Hemp seed milk is a creamy, bright white beverage that’s slightly thinner than traditional dairy milk. It’s made by blending hemp seeds with water, creating a smooth, nutty flavor. It tends to have a little sediment in the bottom. Hemp seeds are an excellent source of protein, essential fatty acids, and various vitamins and minerals.
Ingredients:
• 1/2 cup hemp hearts (shelled hemp seeds)
• 3 cups water
• 1 tbsp sweetener of choice (optional)
• 1/2 tsp vanilla (optional)
Directions:
1. Blend the hemp heart seeds and water in a high-speed blender until smooth, about 1 minute.
2. Add any optional sweeteners and vanilla extract.
3. Strain through a nut milk bag to remove the pulp, or leave unstrained for a more nutrient-dense milk.
4. Store in a sealed container in the fridge for up to 5 days. Shake well before use.
What to do with leftover hemp pulp:
Leftover hemp pulp can be used in smoothies, baked goods, or mixed into granola for an extra protein boost. It can also be added to soups or stirred into plant-based yogurt for added creaminess. You may wrap the leftovers and store in the freezer for later use.
Nutritional Benefits:
• Complete Protein: Contains all nine essential amino acids, making it a great choice for plant-based diets.
• Healthy Fats: Rich in omega-3 and omega-6 fatty acids in an optimal ratio.
• Vitamins and Minerals: High in magnesium, iron, and zinc.
• Easy Digestion: Naturally free of common allergens like lactose, nuts, and soy.
Tips for Success:
• Straining: Strain your milk for a smoother texture, but keep in mind that unstrained versions retain more nutrients.
• Sweetening: Use natural sweeteners like honey, maple syrup, or dates for added flavor without refined sugars.
• Storage: Store all plant-based milks in airtight containers in the fridge and consume within 4-5 days for optimal freshness. I use mason/canning jars.
Conclusion: Why Choose Plant-Based Milk?
Whether you are lactose intolerant, vegan, or just looking to incorporate more plant-based foods into your diet, making your own seed milks is a fantastic, nutritious alternative to dairy milk. By using ingredients like chia, flax, and hemp seeds, you’re not just reducing your intake of animal products, you’re also adding a boost of omega-3s, protein, fiber, and antioxidants that can benefit your heart, skin, and digestive health.
With these easy recipes, you’ll enjoy delicious homemade plant-based milks and know exactly what to do with the nutritious leftover pulp. Happy blending!
Resources:
Recipes:
QuickEasyVeganFood. (2021 Jul 2). 2-Ingredient Chia Seed Milk Recipe [Video]
Buckwheat Queen. (2024 Aug 4). Homemade Flax Seed Milk. Allrecipes
Losune. (2022 Nov 3). Hemp Milk. SimpleVeganBlog
Nutritional:
USDA. (2024 Oct 31). Chia seeds, dry, raw USDA
