Many bars on the shelves contain hidden dairy virtually anything with chocolate chips or a chocolate coating is likely to have some milk derivative. For a simple swap, keep Tosi bars on hand. These minimal-ingredient nut bars will fill them up and keep the grumpy hangries at bay.

For a nut-free option, try Enjoy Life bars or Clif Kid ZBars. Medically reviewed by Dr. Lucky Lakshman Mulpuri MD According to the National Osteoporosis Foundation, approximately 10 million Americans suffer from osteoporosis and another 44 million have been diagnosed with low bone density.

How to go dairy-free in 6 easy steps: Your ultimate guide to kickstart your dairy-free journey. Food Allergies Can Be Fatal Anyone who experiences or knows someone who experiences a severe food allergy knows how serious it can be.

Certain foods can prove to be life-threatening, and these severe allergies are particularly prominent in young children. According to A new study claims that women who drink cow's milk could increase their risk of developing breast cancer by up to 80 percent compared to women who drink soy milk.

Unbiased by either soy or dairy Most American adults, and even children, believe they should aim for three servings of dairy a day—thanks to the US Dietary Guidelines.

From a young age we are taught to believe that by devoutly consuming dairy on the daily, we will be protected from brittle bones and To generate higher demand for their product, Big Dairy created the narrative that milk is essential for strong bones at every age.

The result is a collective paranoia about what might happen to our bone Whenever we talk about the negative consequences of dairy on human health, we always get pushback about chocolate milk for athletes, calcium for bones, yogurt for gut health, and countless other excuses.

Does fermenting milk and turning it into yogurt somehow make it The day you hold your newborn baby in your arms, the world will never be the same. In that moment, your mind is blown and your heart expands to ten times its original size.

Bringing a new life into the world can be both joyous and terrifying, but as a new parent DO THE MATH. Get your FREE Make The Switch plan! Blog Categories Dairy-Free Research Plant-Based Athletes Alternative Guides Recipe Collections Dairy-Free News.

Popular Articles 5 Tips to Maintain Strong Bones and Prevent Osteoporosis Medically reviewed by Dr. Stay connected Follow Follow Follow Follow Follow. More Articles. Pin It on Pinterest. My favorite is the almond chocolate milk from Aldi.

Making dairy free buttermilk is way easier than you think! Simply combine 1 cup of your favorite non-dairy milk and 1 TBSP of apple cider vinegar.

The key is to ensure that your dairy free milk is room temperature. Stir the milk and vinegar with a spoon or a whisk and allow it to settle for 5 to 10 minutes. The almond milk will thicken just like buttermilk and can be used in exactly the same way.

I LOVE this dairy free tzatziki dip from Target. I hope you enjoyed this dairy free substitute list. If there is anything else anyone would like to know about dairy free substitutes, or dairy free recipes please leave me a comment below. Toddlers have a bad rap for being picky eaters and creatures of habit when it comes to food.

These tiny humans are extremely sensitive to food textures, smells, taste, and even appearance of the food they are eating. These delicious, nutritious mom and kid approved…. Are you skeptical about the Air Fryer? Are you worried it will sit in the box and never see the light of day on your kitchen counter?

Cue-cashew crusted chicken! This recipe will get you using your Air Fryer every week. That is where these delicious and decadent dairy free strawberry chocolate chip overnight oats come into play.

A make ahead breakfast that the whole family will love. Looking for something extra delicious and easy to bring to your next event? Try these two ingredient pepperoni appetizer bites. They are so easy to make and something that just about anyone will enjoy. Even though the bites only have two ingredients, they pack a LOT of flavor.

Make them ahead of time and carry…. A few years ago a friend sent me a recipe for blondies that called for chickpeas, and I was totally skeptical.

There was no way that chickpeas belonged in…. I went dairy free for about a year at the advice of my doctor. I still only drink almond milk. My daughter used to have a dairy allergy, so she started off with almond milk.

Great options for those needing to be dairy free, I know that is such a growing population these days. I get asked often for my favorites! So many people need to go dairy free for all sorts of reasons.

I am so happy to live in a time when there are SO MANY alternatives to dairy. I am all about the oat mylk, I love it so much. Thank you for doing the dirty work of tasting all the terrible alternatives to find the gems.

There are a LOT of really terrible alternatives out there! You can also make your own dairy-free butters at home. This one uses a blend of coconut oil, liquid oils and nondairy milk. There are several plant-based butter alternatives and the calories and fat tend to be similar to that of dairy butter.

In the kitchen, cream is used as a topping for sweet or savory dishes, or as an ingredient in sauces, soups, puddings, custards and even cakes. A tablespoon 15 ml of heavy cream contains 52 calories, 5. There are many nondairy alternatives to heavy cream and whipping cream, as well as to coffee creamers.

But similar to dairy-free cheeses and yogurts, some varieties are made with soy, cashews and other nuts, or a blend of vegetable oils. In general, nondairy creams are lower in calories and fat than the dairy versions. Like dairy cream, most vegan versions have no protein, but a few versions have carbs.

Some dairy-free alternatives are highly processed and may contain undesirable ingredients like high-fructose corn syrup or partially hydrogenated oils, which contain trans fat. So it may be worth trying the homemade substitutes that are made from whole foods, such as this one made from almonds.

Coconut milk and cream are versatile substitutes for dairy-based creams. There are also soy-, nut- and vegetable-oil-based substitutes, but watch out for unwanted ingredients like partially hydrogenated oils. An ounce 28 grams of regular sour cream has 54 calories, 1 gram of carbs, 5.

Some of the alternatives have similar amounts of fat and calories. Others are lighter across the board, with less fat and calories. As with many of the other substitutes, you can make your own nondairy sour cream using cashews, sunflower seeds or tofu. There are several soy-based sour creams on the market.

Plain nondairy yogurt is also a good substitute in most recipes. Many of the creamy nondairy desserts are dead ringers for dairy ice cream, delivering the same decadence and creamy mouthfeel.

But since some of them are made from plant-based milks, rather than dairy cream and milk, they are often lower in calories and fat. The most common kinds on the market are made from soy, almond or coconut milks. You can also find cashew, rice and even avocado ice cream. There are many nondairy replacements for ice cream, including creamy ones made from nondairy milk and fruit-based sorbets.

With so many nondairy substitutes around, you should be able to find replacements for any nondairy food you need. There can be a few drawbacks to nondairy substitutes, including potentially longer ingredient lists and differences in nutrient composition.

You can make homemade versions of cheese, ice cream, sour cream and more. You can also find them at the grocery store. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

For a variety of reasons, you may find yourself needing a replacement for sour cream. Here are the 7 best substitutes for sour cream, including vegan…. You may think you have to get your protein from meat, nuts, or eggs.

These 19 veggies will prove your protein theories wrong! If you're following a vegan diet, you'll want to get plenty of protein from the foods you eat. This article offers a comprehensive chart of vegan…. While some sources of protein are expensive, there are also many affordable high protein foods.

Here is a list of 17 healthy protein sources that…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

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Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern.

Rice milk is mild in taste and naturally sweet in flavor. It has a slightly watery consistency and is great to drink on its own as well as in smoothies, in desserts and with oatmeal. One cup ml of rice milk contains — calories, 2—3 grams of fat, 1 gram of protein and 27—38 grams of carbohydrates 36, It also contains considerably less protein and fat.

Of all the nondairy milk alternatives on this list, rice milk contains the most carbohydrates — around three times as many as the others. For this reason, it may not be the best option for people with diabetes.

Due to its low protein content, rice milk may also not be the best option for growing children, athletes and the elderly. This is because these populations have higher protein requirements.

Rice milk has also been shown to contain high levels of inorganic arsenic , a toxic chemical found naturally in the environment Long-term exposure to high levels of inorganic arsenic has been associated with an increased risk of various health problems, including certain cancers and heart disease 39 , 40 , The US Food and Drug Administration FDA recommends that people consume rice as part of a balanced diet that includes a variety of grains.

Solely relying on rice and rice products is not advised, especially for infants, toddlers and pregnant women For most people, drinking rice milk should not be a cause for concern. However, if rice happens to make up a significant part of your diet, then it could be beneficial to diversify your diet by eating a variety of grains, including other nondairy milks.

Summary Rice milk is the most hypoallergenic nondairy milk. It is low in fat and protein yet high in carbohydrates. Rice milk contains high levels of inorganic arsenic, which may cause some potential health problems in those who consume rice as a main food source.

It is rich and creamy and has a sweet and subtle nutty flavor. As with most nut-based milks, the nut pulp is strained from the milk.

This means the fiber, protein, vitamins and minerals from the whole cashew are lost. One cup ml of unsweetened cashew milk contains just 25—50 calories, 2—4 grams of fat, 0—1 gram of protein and 1—2 grams of carbohydrates 43 , Due to its low protein content, cashew milk may not be the best option for people with increased protein requirements.

It could be worth switching to a higher-protein milk such as soy or oat if you have increased protein needs, or if you struggle to meet your daily protein requirements. However, with only 25—50 calories per cup ml , unsweetened cashew milk is a great, low-calorie option for those looking to reduce their total daily calorie intake.

The low carbohydrate and sugar content also makes it a suitable option for people who need to monitor their carb intakes, such as people with diabetes. Summary Cashew milk has a rich and creamy taste and is low in calories, carbohydrates and sugar.

On the downside, it contains very little protein, and may not be the best option for those with higher protein requirements. It has a richer, smoother and creamier flavor than most nondairy milks, and tastes great on its own or in coffee and smoothies. One cup ml contains 50—55 calories, 4. It is also somewhat lower in protein and carbohydrates.

It is very low in calories, with only 50—55 calories per cup ml. This makes it a great option for those trying to reduce their calorie intake. The low carbohydrate content also makes it a suitable option for people with diabetes or those looking to reduce their carb intake.

Increasing your intake of monounsaturated fats may help reduce blood cholesterol levels, blood pressure and the risk of heart disease, especially if it replaces some saturated fat or carbohydrates in your diet 47 , 48 , 49 , Summary Macadamia milk is a relatively new milk to the market.

Macadamia milk is high in monounsaturated fats and low in calories and carbohydrates. Hemp milk is made from the seeds of the hemp plant, Cannabis sativa. This is the same species used to make the drug cannabis, also known as marijuana.

Hemp milk has a slightly sweet, nutty taste and a thin, watery texture. It works best as a substitute for lighter milks such as skim milk. One cup ml of unsweetened hemp milk contains 60—80 calories, 4.

It also contains significantly fewer carbohydrates. It is a good option for vegans and vegetarians, since one glass provides 2—3 grams of high quality, complete protein, with all the essential amino acids. Your body cannot make omega-3s and omega-6s, so you must obtain them from foods Lastly, unsweetened hemp milk is very low in carbohydrates, making it a great option for those who want to reduce their carb intake.

If this is a priority for you, avoid sweetened varieties because they can contain up to 20 grams of carbs per cup ml Summary Hemp milk has a thin, watery texture and a sweet and nutty flavor. It is low in calories and contains little to no carbs.

Hemp milk is a great option for vegetarians and vegans because it is a source of high-quality protein and two essential fatty acids.

Quinoa milk is made from water and quinoa, an edible seed that is commonly prepared and consumed as a grain. The whole quinoa grain is very nutritious, gluten-free and rich in high-quality protein. For this reason, it is slightly more expensive than other nondairy milks and can be a little harder to find on supermarket shelves.

Quinoa milk is slightly sweet and nutty and has a distinct quinoa flavor. It works best poured onto cereal and in warm porridge. One cup ml contains 70 calories, 1 gram of fat, 2 grams of protein and 12 grams of carbohydrates It also contains significantly less fat and protein.

This means that most of the protein, fiber, vitamins and minerals from quinoa are diluted. It has a fairly well-balanced nutrition profile compared to other nondairy milks. It is comparatively low in fat with moderate amounts of protein, calories and carbs. Quinoa milk is a good plant-based source of complete protein for vegetarians and vegans.

If it is available at your local supermarket, then it could be worth trying. Summary Quinoa milk has a distinct flavor and is slightly sweet and nutty. It contains a moderate number of calories, protein and carbs compared to other nondairy milks. With a wide range of nondairy milks available on supermarket shelves, it can be difficult to know which one is best for you.

When making your choice, be sure to stick with unsweetened varieties and avoid added sugars. In addition, make sure your nondairy milk is fortified with calcium and vitamin B Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Each type of milk has its advantages and disadvantages, depending on a person's diet, health, nutritional needs, or personal taste preferences. Lactose intolerant people don't have to avoid all dairy products. These dairy foods have low levels of lactose and are usually well-tolerated.

People with lactose intolerance are unable to digest lactose, the main carbohydrate in milk. This article explains everything you need to know about….

Some people can't tolerate dairy or choose not to eat it for other reasons. This article lists substitutes for 7 common dairy foods.

For a variety of reasons, you may find yourself needing a replacement for sour cream. Here are the 7 best substitutes for sour cream, including vegan…. Coconut milk tastes great and is very good for your health. Learn about its uses and how it benefits weight, metabolism and heart health.

This article covers 11 science-based health benefits of almond milk. This is a detailed article about milk. What it is, what it contains, along with detailed information on nutrition and health effects. Cooking without dairy ingredients can be tricky. Discover which diet is best for managing your diabetes.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 9 Best Nondairy Substitutes for Milk.

By Daisy Coyle, APD on January 17, How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

It's also low in protein. Make your own cashew milk at home by soaking raw cashews in water overnight, then blending them into milk in your blender with a few added cups of water.

Like other nut milks, cashew milk is rich and creamy and tastes slightly nutty. Drink it on its own, or use it for thickening smoothies and as a substitute for cow's milk in most desserts.

Average 8-ounce serving: 40 calories; 4 g fat; 2 g carbohydrates; 0 g sugar; 1 g protein. The dark, nutty grains you used to see on Chia Pets are now being used to add fiber and healthy fats to baked goods and to naturally thicken breakfast puddings , but they're being turned into milk, too. The brand Mamma Chia is working to bring the first commercially-sold chia milk product to stores.

The organic milk has mg of nutrient-rich Omega-3s that are beneficial to heart health and zero added sugar. Average 8-ounce serving: 60 calories; 5 g fat; 2 g carbohydrates; 0 g sugar; 2 g protein. There are two different kinds of coconut milk: coconut milk beverage and coconut milk sold in a can.

Not meant for drinking, thick and creamy canned coconut milk is prepared from the meat of the coconut. You'll find the canned version in desserts such as Paleo-friendly ice cream and savory soups. Coconut milk beverage is thinner and can be drunk straight out of a glass and used as a substitute for regular milk.

It's higher in fat than some other milk substitutes but lower in protein. If you choose to add it to savory dishes, you'll probably be able to notice the coconut flavor, but it won't be overpowering. Try it in our Thai cauliflower curry for your next Meatless Monday.

Average 8-ounce serving: 45 calories; 4. When it comes to plant-based protein, hemp milk packs a good amount at 4 grams per 1 cup serving. Whole milk has about 8 grams of protein per cup. It's made from the seeds of the hemp plant and has a slightly sweet, nutty taste and a thin, watery texture.

Hemp milk is a great candidate for adding to savory recipes, smoothies, puddings, and drinking on its own, too. Average 8-ounce serving: 60 calories; 4. Perhaps the trendiest nondairy milk of the moment, oat milk is simply a blend of oats and water. Even popular nondairy beverage brand Silk joined the movement.

But oat milk usually has ingredients like oils and salt for a better texture and flavor. The dairy alternative is higher in protein, fiber, and calories it's comparable to cow's milk nutrition-wise than some milk alternatives.

Like oats, it's slightly sweet and nutty, making it pleasant to drink alone or to make a dairy-free latte, and works well in both savory and sweet recipes. Like other nondairy milks, if you choose to make your own oat milk, you can make it even smoother and silkier by straining it through cheesecloth.

Average 8-ounce serving: calories; 5 g fat; 16 g carbohydrates 5 g sugar; 3 g protein. Full of protein and fiber, the hearty grain you've been using in your plant-based lunch bowls can be turned into a low-calorie milk alternative.

A blend of quinoa and water, quinoa milk is best for quinoa-lovers because it does still have a distinct quinoa taste which is like a cross between rice and oatmeal. Slightly sweet and nutty, it pairs well poured over cereal or oatmeal.

If you make your own, try sweetening it with honey or dates or boosting the flavor with a pinch of cinnamon. Average 8-ounce serving: calories; 6 g fat; 8 g carbohydrates; 5 g sugar; 3 g protein.

Pea protein is used in the base recipe of a lot of those trendy plant-based meat burgers. Brands like Ripple and Sproud are making waves with milk made from peas. If you're concerned about the beverage tasting like those little green veggies, think again.

Depending on the flavor you're buying, you'll get a slightly sweet and thick drink similar to dairy milk. There are vanilla and chocolate flavors that have been compared to milkshake flavors.

It's also fortified with healthy oils and vitamins, making it rich and creamy like real dairy. Average 8-ounce serving: 80 calories; 4.

Rice milk is usually a bit thinner than other nondairy milks and is relatively low in fat and protein. However, rice milk has the advantage of being the safest milk alternative for many people with food allergies because it doesn't have any dairy, gluten, soy, or nuts.

Rice milk has a mild flavor and is naturally sweet. It's made by boiling rice and blending it with water and a bit of sweetener. Because it's a sweet milk alternative, it's good for using in desserts, soups, and light sauces.

You can use rice milk as a substitute in baking, but it's thinner than other nondairy milks so you'll also probably need to add an additional thickener like flour or cornstarch. Average 8-ounce serving: calories; 2 g fat; 20 g carbohydrates; 13 g sugar; 1 g protein.

One of the most popular dairy alternatives out there, soy milk is a plant-based milk alternative made from soybeans. Soy milk has the advantage of having more protein than most other dairy-free milks and is comparable to cow's milk in terms of nutrition.

Soy milk is rich and creamy, making it especially good for drinking straight out of a glass, adding to coffee, or pouring over cereal. It's also a good choice for a milk substitute in many baking recipes because it's similar in protein count to real dairy milk.

It's stable when heated to high temperatures works in many creamy sauces, too. Average 8-ounce serving: calories; 4 g fat; 14 g carbohydrates; 9 g sugar; 7 g protein.

Walnut milk is as rich and creamy as cashew and almond milk. It's slightly higher in calories and protein than some other nut milks.

Whip up a batch at home following the same process as other nut milks, then use it much like you would other nut milks. It's a great substitute in dessert recipes and delicious on its own or added to coffee or a smoothie. Per 8-ounce serving: calories; 16 g fat; 8 g carbohydrates; 2 g fiber; 5 g sugar; 4 g protein.

If dairy isn't a problem and you just need a quick substitute for milk in a pinch, try using other substitutes for milk.

I love the this dairy free vegan mozzarella alternative from Miyokos. It tastes very similar to mozzarella, and is made from cashews. I use it to make dairy free pizzas, dairy free grilled cheeses, dairy free paninis and anything else that calls for dairy. There are now several dairy free quesos on the market, and my favorite one is from Good Foods!

So dairy free butter really exists? And it even tastes buttery! I like it because they sell it in a large tub, but also in dairy free sticks which are easy to use for baking. For all the yogurt lovers out there, this dairy free yogurt is a must have.

I use it in my morning smoothies or in overnight oats. Yogurt is packed with healthy probiotics, even the dairy free kind. This dairy free sour cream from Kite Hill is AMAZING. It is great for dairy free dips or any dairy free recipe that calls for sour cream.

It is made with almonds, and is perfect to plop on top of your next bowl of chili, tacos or baked potato. Another dairy free dairy alternative that is a must have! Have a recipe that calls for heavy cream, but you need a dairy free alternative?

Coconut milk works fantastically as a swap. Make sure you are buying unsweetened coconut milk in the can, I like this kind , and stirring it well before you add it to he dish. It adds just the perfect consistency.

It tastes just like the real thing, but obviously without the dairy! My favorite is the almond chocolate milk from Aldi. Making dairy free buttermilk is way easier than you think!

Simply combine 1 cup of your favorite non-dairy milk and 1 TBSP of apple cider vinegar. The key is to ensure that your dairy free milk is room temperature. Stir the milk and vinegar with a spoon or a whisk and allow it to settle for 5 to 10 minutes.

The almond milk will thicken just like buttermilk and can be used in exactly the same way. I LOVE this dairy free tzatziki dip from Target. I hope you enjoyed this dairy free substitute list.

If there is anything else anyone would like to know about dairy free substitutes, or dairy free recipes please leave me a comment below.

Toddlers have a bad rap for being picky eaters and creatures of habit when it comes to food. These tiny humans are extremely sensitive to food textures, smells, taste, and even appearance of the food they are eating. These delicious, nutritious mom and kid approved….

Are you skeptical about the Air Fryer? Are you worried it will sit in the box and never see the light of day on your kitchen counter? Cue-cashew crusted chicken!

This recipe will get you using your Air Fryer every week. Casein is the milk protein that gives cheese the ability to melt and stretch, and food scientists have found it very hard to replicate.

Manufacturers have had to turn to different gums, proteins and fats to try to achieve a similar mouthfeel and melting properties. Nevertheless, many companies try. Most brands use soy protein or nuts as a base, although there are some soy- and nut-free varieties that are made from vegetable oils mixed with pea starch or pea protein.

Many people find nutritional yeast to be a good flavor substitute for grated Parmesan cheese. You can also make your own version by processing nuts and nutritional yeast with desired spices. The protein content is usually lower in the dairy-free alternatives and some brands have up to 8 grams of carbs per ounce 28 grams , whereas dairy cheese rarely has more than 1 gram per ounce.

For instance, one brand of nondairy cream cheese uses trans fat-filled, partially hydrogenated oil and sugar and many other additives, in addition to tofu.

These are arguably much worse than regular cream cheese. Vegan cheeses are often highly processed and offer less protein than dairy cheese.

However, you can also make homemade substitutions with whole foods like tofu, nuts and nutritional yeast. Butter is made by churning cream until it hardens.

It lends fat and flavor to food and is often used as a spread on bread, to dress cooked vegetables or meats, or as a cooking or baking ingredient. One tablespoon 14 grams of butter provides calories, 11 grams of fat, 0 grams of protein and 0 grams of carbs The many nondairy butter alternatives that currently exist are either made from vegetable oils or coconut.

Nut and seed butters, such as those made from almond, cashew and sunflower seeds, are also options, depending on what you plan to use the butter substitute for. Watch out for many vegetable-oil-based margarines on the market that still contain dairy derivatives, such as whey.

You can also make your own dairy-free butters at home. This one uses a blend of coconut oil, liquid oils and nondairy milk. There are several plant-based butter alternatives and the calories and fat tend to be similar to that of dairy butter. In the kitchen, cream is used as a topping for sweet or savory dishes, or as an ingredient in sauces, soups, puddings, custards and even cakes.

A tablespoon 15 ml of heavy cream contains 52 calories, 5. There are many nondairy alternatives to heavy cream and whipping cream, as well as to coffee creamers. But similar to dairy-free cheeses and yogurts, some varieties are made with soy, cashews and other nuts, or a blend of vegetable oils.

In general, nondairy creams are lower in calories and fat than the dairy versions. Like dairy cream, most vegan versions have no protein, but a few versions have carbs. Some dairy-free alternatives are highly processed and may contain undesirable ingredients like high-fructose corn syrup or partially hydrogenated oils, which contain trans fat.

So it may be worth trying the homemade substitutes that are made from whole foods, such as this one made from almonds. Coconut milk and cream are versatile substitutes for dairy-based creams. There are also soy-, nut- and vegetable-oil-based substitutes, but watch out for unwanted ingredients like partially hydrogenated oils.

An ounce 28 grams of regular sour cream has 54 calories, 1 gram of carbs, 5. Some of the alternatives have similar amounts of fat and calories. Others are lighter across the board, with less fat and calories. As with many of the other substitutes, you can make your own nondairy sour cream using cashews, sunflower seeds or tofu.

There are several soy-based sour creams on the market. Plain nondairy yogurt is also a good substitute in most recipes. Many of the creamy nondairy desserts are dead ringers for dairy ice cream, delivering the same decadence and creamy mouthfeel. But since some of them are made from plant-based milks, rather than dairy cream and milk, they are often lower in calories and fat.

The most common kinds on the market are made from soy, almond or coconut milks. You can also find cashew, rice and even avocado ice cream. There are many nondairy replacements for ice cream, including creamy ones made from nondairy milk and fruit-based sorbets.

With so many nondairy substitutes around, you should be able to find replacements for any nondairy food you need. There can be a few drawbacks to nondairy substitutes, including potentially longer ingredient lists and differences in nutrient composition.

You can make homemade versions of cheese, ice cream, sour cream and more. Drink it on its own, or use it for thickening smoothies and as a substitute for cow's milk in most desserts. Average 8-ounce serving: 40 calories; 4 g fat; 2 g carbohydrates; 0 g sugar; 1 g protein.

The dark, nutty grains you used to see on Chia Pets are now being used to add fiber and healthy fats to baked goods and to naturally thicken breakfast puddings , but they're being turned into milk, too. The brand Mamma Chia is working to bring the first commercially-sold chia milk product to stores.

The organic milk has mg of nutrient-rich Omega-3s that are beneficial to heart health and zero added sugar. Average 8-ounce serving: 60 calories; 5 g fat; 2 g carbohydrates; 0 g sugar; 2 g protein. There are two different kinds of coconut milk: coconut milk beverage and coconut milk sold in a can.

Not meant for drinking, thick and creamy canned coconut milk is prepared from the meat of the coconut. You'll find the canned version in desserts such as Paleo-friendly ice cream and savory soups. Coconut milk beverage is thinner and can be drunk straight out of a glass and used as a substitute for regular milk.

It's higher in fat than some other milk substitutes but lower in protein. If you choose to add it to savory dishes, you'll probably be able to notice the coconut flavor, but it won't be overpowering.

Try it in our Thai cauliflower curry for your next Meatless Monday. Average 8-ounce serving: 45 calories; 4. When it comes to plant-based protein, hemp milk packs a good amount at 4 grams per 1 cup serving.

Whole milk has about 8 grams of protein per cup. It's made from the seeds of the hemp plant and has a slightly sweet, nutty taste and a thin, watery texture. Hemp milk is a great candidate for adding to savory recipes, smoothies, puddings, and drinking on its own, too. Average 8-ounce serving: 60 calories; 4.

Perhaps the trendiest nondairy milk of the moment, oat milk is simply a blend of oats and water. Even popular nondairy beverage brand Silk joined the movement. But oat milk usually has ingredients like oils and salt for a better texture and flavor. The dairy alternative is higher in protein, fiber, and calories it's comparable to cow's milk nutrition-wise than some milk alternatives.

Like oats, it's slightly sweet and nutty, making it pleasant to drink alone or to make a dairy-free latte, and works well in both savory and sweet recipes. Like other nondairy milks, if you choose to make your own oat milk, you can make it even smoother and silkier by straining it through cheesecloth.

Average 8-ounce serving: calories; 5 g fat; 16 g carbohydrates 5 g sugar; 3 g protein. Full of protein and fiber, the hearty grain you've been using in your plant-based lunch bowls can be turned into a low-calorie milk alternative. A blend of quinoa and water, quinoa milk is best for quinoa-lovers because it does still have a distinct quinoa taste which is like a cross between rice and oatmeal.

Slightly sweet and nutty, it pairs well poured over cereal or oatmeal. If you make your own, try sweetening it with honey or dates or boosting the flavor with a pinch of cinnamon. Average 8-ounce serving: calories; 6 g fat; 8 g carbohydrates; 5 g sugar; 3 g protein.

Pea protein is used in the base recipe of a lot of those trendy plant-based meat burgers. Brands like Ripple and Sproud are making waves with milk made from peas. If you're concerned about the beverage tasting like those little green veggies, think again.

Depending on the flavor you're buying, you'll get a slightly sweet and thick drink similar to dairy milk. There are vanilla and chocolate flavors that have been compared to milkshake flavors.

It's also fortified with healthy oils and vitamins, making it rich and creamy like real dairy. Average 8-ounce serving: 80 calories; 4. Rice milk is usually a bit thinner than other nondairy milks and is relatively low in fat and protein.

However, rice milk has the advantage of being the safest milk alternative for many people with food allergies because it doesn't have any dairy, gluten, soy, or nuts.