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Oat Milk – made from groats – (raw, vegan, gluten-free, nut-free)

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oat-milk-featureThose of us who avoid dairy milk, by choice or necessity, we are fortunate to live in a time when multiple delicious and healthy milk alternatives are easy to make. Like many plant “milks”, oat milk is cholesterol and lactose free.

It is usually tolerated by people with multiple allergies, so no matter what allergies you might suffer from, there are options. Though if gluten is a problem for you be sure to use certified gluten-free oats for this recipe.

I was just at the store the other day and I came across half an isle of nothing but dairy-free milk alternatives.  I was dumbfounded to a degree.  I never purchase these milks so I didn’t have a full grasp on how many were out there.

Almond milk, hemp milk, soy milk, rice milk, quinoa milk, coconut milk… far too many to remember.    I marveled at the all the options until I started reading the ingredient lists.  But… the cool thing is that we can make all of these “milks” in our own home,  and avoid unnatural additives.  Not to mention that we can tailor them to our very own liking when it comes to the pleasing of taste buds.

Oat milks found in the stores are very thin in texture, you can control this by adding more or less water to your oat milk.

Oat milk has a distinctive, oaty / nutty flavor.  I feel safe in saying that if you enjoy oatmeal, you will enjoy oat milk.  A plain bowl of oatmeal can taste rather bland and boring. (yawn).  That is why the Internet is laden with hundreds of ways to dress up a bowl of oats.  Well, the same can be said and done about oat milk.  Plain, unsweetened or unflavored oat milk is … well… plain and boring.  Add a splash of your favorite sweetener, a dash of cinnamon or cardamom, or how about some vanilla?  Add a banana for a creamy smooth texture… There are simply too many variables to list.

After making oat milk, you will be left with some oat pulp in the nut bag… this is perfect for making Oat Flour, click (here) to learn how.  It is so easy, I promise. :)


Yields 3 cups

  • 1 cup oat groats, soaked
  • 3 cups water
  • 2 Tbsp liquid sweetener
  • 1 tsp vanilla extract
  • Pinch of sea salt


  1. After soaking the oat groats, rinse them very well (discard the soak water).  Soaking will initialize the sprouting process and cut down on some of the phytic acid that can make oats difficult to digest.
  2. Place the oat groats in the blender along with 3 cups of water.   You can adjust how thin or thick you want the milk to be by increasing or decreasing the amount of water used.
  3. Blend for about 30 seconds (I blend until I don’t hear the groats moving around in the blender) and then let the “milk” rest for 1 hour before straining through a nut bag.   Hand squeeze the milk into a clean container.  Rinse out the blender and place the milk back into it.  Don’t throw away the oat pulp, click here to learn how to make flour from it.
  4. Add the sweetener and vanilla.  Blend together for about 10 seconds.
  5. Place in an airtight container in the fridge for 3-5 days.
  6. The milk will separate as it sits, when ready to use, just give it a quick shake and you are good to go.  I did a few tests on adding sunflower lecithin to the oat milk to avoid the separating but both attempts were a fail.  Though it did work with Homogenized Almond Milk recipe.

Nut bag maintenance:

  1. It is important to keep the nut milk bag clean!
  2. Wash with an organic, scent-free soap, such Dr Bronners.  Do not use laundry soap. (always refer to the manufactures cleaning method as well)
  3. Rinse well air dry. Ideally in the direct sun to receive free sterilizing from the warm rays.  Nylon nut milk bags should not be placed in the sun as the ultraviolet rays can damage the nylon.
  4. Do not hang the bags outside on the cloths line to dry.  We don’t want an air-raid of bird poop coming down on it.
  5. Proper bag storage –
    • I like to roll mine up and store in a glass jar. This will help keep it clean, protect it from dust, and accidental hole damage. A holy bag has no purpose when it comes to nut milk making.
    • Also, if you use nut bags for multiple reasons, it would be a good idea to store them in separate jars, labeling them for their purpose, such as; nut milks, juicing, sprouting.

21 thoughts on “Oat Milk – made from groats – (raw, vegan, gluten-free, nut-free)

  1. Terry says:

    I am curious, my commercially made almond milk has carrageenan and sunflower lecithin, yet the carton says to shake well. I thought both of these ingredients were supposed to keep the milk from separating. Now that is confusing to me. Why do I need to shake if these were added to prevent separation?

    • amie-sue says:

      Good question for the manufacture :) … Whereas both of those ingredients help to emulsify all the ingredients, there may still be some small settlements on the bottom of the carton.

  2. Idapie says:

    Awesome! Mentioned this before, but when I make oatmilk (which is the only milk I use) at home its not heat stable – turns to .. goo. I pretty much just use it for hot choc and hot choc goo it .. well it tasted .. odd. ;) Any suggestions, comments, experiences shared from all are appreciated! ^^

    • amie-sue says:

      Hi Idapie… what I just shared above didn’t turn to slim or taste off. I had 3 other taste testers, all of which eat the SAD diet… love it. All I can say is rinsing rinsing and rinsing is key. amie sue

  3. Cherie says:

    Terry, be careful as carrageenan is a neurotoxin. See this http://www.naturalnews.com/026244_food_MSG_neurotoxins.html#
    I try to warn everyone possible about these dangerous hidden chemicals that are added to processed commercial foods.:) Maybe if people stop buying them, the food companies will make some changes. Thank you Amie-Sue for your wonderful, healthy, whole food recipes!

  4. Natalya says:

    Thank you for the recipe!!!
    Just yesterday I was making my own sesame seed milk and thought about making oat milk. I never tried it before and wanted to search for the recipe! And here you go – first thing in the morning I got your email!!!

    Also wanted to say that people like me with gluten allergy have to be careful when they purchase oats. On the package should be ‘Gluten free’ sign. Or make sure that oats didn’t contaminate by wheat, rye or barley.
    Here you can read more about it – http://www.cureceliacdisease.org/archives/faq/do-oats-contain-gluten.

    • amie-sue says:

      Oh yes indeed Natalya… We really have to be careful about foods that state GF… specially oats. Bob and I can’t eat gluten either so I really watch my suppliers. :) But thank you for sharing this. I appreciate it!

      So happy that I delivered just what you were heading out to look for. hehe Have a great evening,amie sue

  5. Nathalie says:

    Hi Amie-Sue,

    I would like to know how long do you soak your oat groats.


    • amie-sue says:

      Hello Nathalie. Usually over night and up to 24 hours. I have a link posted that explains how I soak the oats in case you want more reading. It is in the ingredient list. Have a great evening, amie sue

  6. Amyah says:

    Thank you for this recipe, Amy-Sue… will surely try it. I already buy this gluten-free oat for my friend (he is a porridge monster) but, what I don’t understand is why I don’t digest this one neither :( it p.o. me a bit as I use to love porridge.

    Anyway, will try this milk for him. For the oat’s time of soaking… overnite?

    Have a wonderful day :)

    • amie-sue says:

      Hello Amyah, Our bodies respond so differently to foods, I wish I knew the answer. Perhaps in time you will be able to digest oats better. Our bodies do shift. And yes, I tend to soak my oats overnight or for 6-8 hours. I hope your friend enjoys the oat milk. Have a blessed day, amie sue

  7. Dee says:

    Amie Sue I absolutely love your site and wouldn’t have been able to continue my journey to health without finding such awesome recipes. I am now licensed and certified in Natural Health and run online detox classes. During the detox I provide a full menu with simple meals, but after the detox many desire to dehydrate and make more complex dishes. I have been referring my groups to your site for the last six months. Due to referrals and the huge success of my program, I am now writing a book. I wanted to know if you would mind if I include the link to your site for after they complete the detox? I was looking for a way to send you a private message, but I couldn’t find it anywhere on your site. Feel free to email me if you like. Thanks.

    • amie-sue says:

      Good evening Dee,

      I am sorry that you couldn’t find a way to email me. It’s on my welcome page. Regardless for the future you can always reach me at amiesue@nouveauraw.com or here of course. :) To answer your question, I would be honored and delighted to have my site name and link in your book. Please email me your site name if you would. Blessings on your journey to changing lives! amie sue

  8. susan says:

    Question….I’ve made oat milk twice but did not soak the oats. Seemed VERY thin and pretty slimy …was this because I didn’t soak and rinse???
    Tks for any info!

    • amie-sue says:

      Good evening Susan,

      I am sorry that it took me a bit to respond to you. I have been on a “walk about” for the past 6 weeks (see blog posting). I am not fully integrating back into things but I wanted to start tackling some of the questions that have been collecting. :) All that to say, I appreciate your patience with me. :)

      Yes… I always make sure to soak and rinse them well before making the milk. Do to the nature of the ingredient, it still ends up with a little different texture than nut milks. I hope this helps, amie sue

  9. Janine says:

    Hi Amie Sue,

    Would liquid stevia be ok to use instead of 2 tbsp of other sweetner (I’m guessing agave, maple etc). We are trying to be careful about how much sweet stuff we are eating which is difficult as we always have a full compliment of vegan raw, chocs, ice cream and cookies around (all your recipes of course!). OH is now starting to get more and more into vegan raw but doesn’t like almond milk so thinking he might enjoy this!

    Thans so much for all the inspiration!

    Janine xx

    • amie-sue says:

      Your welcome Janine. I am happy to hear that you are finding inspiration throughout my site. :) And yes, you can use stevia for sure. I use NuNaturals Liquid Stevia in any drinks that I sweeten for myself. Bob doesn’t like it though so we use many different sweeteners in the house. Have a wonderful day, amie sue

  10. Janine says:

    PS if stevia ok – can you recommend an amount? J xx

    • amie-sue says:

      You can use stevia for sure Janine. Since stevia is different between brands and taste buds, I can’t really give you an amount to use. Start with a little and taste test as you get it to the level that you like. Enjoy! amie sue

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