Is Oat Milk Better Than Regular Milk?


MenuSano Nutrition Analysis Software

  • Author: The MenuSano Team
  • Published: 4/9/2019 10:33:01 AM

Oat Milk Nutrition Facts

There was a point in time where there was one just one type of milk that was delivered to your home every week, and it was probably not fat free, hormone free, or lactose free. Now, there is an abundance of milk options geared towards health-conscious consumers as well as those who still want to keep milk as part of their regular diet, but have sensitivities to its primary ingredient of lactose or simply want a healthier option.

This “milk revolution”, we’ll call it, inspired food industry leaders to start creating milk out of other things (ex. cashew, almond, soy) so it would appeal to a wider range of consumers. An alternative type of milk included in this “revolution” and one that has risen in popularity over the last several years is oat milk.

Why Your Customers Will Want It: The Benefits

Oat milk is a dairy-free, vegan-friendly alternative to regular milk that is becoming more and more mainstream due to the demand for “plant-based” products. It consists of steel-cut oats or whole oats that are soaked in water, blended, and then strained with a cheesecloth or a nut milk bag. This process gives the oats a creamier texture and helps keep the nutrients intact, particularly the protein which consumers tend to care about the most.

Some other benefits to drinking oat milk/using it for cooking are:

  • Lactose-free
  • Low in saturated fat
  • High in protein
  • Gluten free
  • Significant source of carbohydrates that provide long-term energy.

Oat Milk Nutrition Facts

Is it a Comparable Milk Substitute?

How does Oat Milk look health wise in comparison to cow's milk? We used MenuSano nutritional analysis software to find out. We used 3 tbsp of Oat Milk in one scrambled egg recipe and 3 tbsp. of cow's milk in another scrambled egg recipe. Here are the results:

Oat Milk with Scrambled Eggs Nutrition Facts

Oat Milk with Scrambled Eggs Nutrition Facts

Milk with Scrambled Eggs Nutrition Facts

Milk with Scrambled Eggs Nutrition Facts

Looking at the values here, Oat milk essentially has the SAME nutrition as cow's milk, which tells us nutritionally, it is a great substitute.

How to Use it in a Recipe

Although it may seem like a niche ingredient, oat milk can be used in countless recipes in addition to being drunk on its own as a beverage. Below are some recipes that oat milk can be used in that are simple, healthy and delicious!

As a base for…

  • Pancakes
  • Waffles
  • Mashed potatoes
  • Homemade oatmeal
  • Smoothie

For breakfast…

  • Mix in with your scrambled eggs for softer, fluffier texture
  • Overnight oats
  • Pancakes*
  • Waffles*
  • Cereal

For lunch and dinner…

  • Mac and cheese
  • Cream sauce to go over pastas and proteins (fettuccine alfredo, vodka sauce)

These are just some suggestions to get you started, but as you make oat milk a regular item on your shopping list, you will undoubtedly see how useful it can be in the kitchen for any meal or snack!

Want to take it a step further and make your own oat milk? Try this simple recipe below:

Oat Milk Nutrition Facts

Homemade Oat Milk:


  • 1 cup rolled oats
  • 2¾ cups water
  • Process:
  1. Place oats and water in a blender.
  2. Blend until the oats are completely dissolved and the mixture is even in terms of consistency.
  3. Place mesh strainer over bowl and pour oat mixture into strainer. Press down to strain all liquid from oats. This will help you achieve your ideal texture.
  4. Pour the oat milk in a sealable container and keep refrigerated until use.

Optional Additions:  

Want to get creative with your oat milk? Add a little bit of vanilla extract to give it some flavor!

Oat Milk Nutrition Facts

Using Nutrition Analysis Software with Oat Milk: MenuSano’s Role

Now that you know how to make oat milk and some of the reasons why you should, let’s talk about the next step: the role nutrition analysis software can play in successfully implementing oat milk in your restaurant’s dishes.

MenuSano nutritional analysis software helps alleviate customers’ nutritional concerns by taking the mystery out of restaurant dishes. It details the total amount of calories in the serving and the serving size as well as the fat and carbohydrate breakdown in terms of fiber and sugar. It also shows protein, sodium, and vitamins A & C as well as calcium and iron. Using this software is simple: input recipes, assemble recipes to form dishes and export the menu item to a nutritional label.

This software could be very useful if you decide to start using oat milk in your restaurant because you will be able to see the difference it makes in the nutritional value of your dishes. By using MenuSano’s software, you will have the ability to customize your dishes and instantly see the difference in nutrition values when you substitute an ingredient which is important for your education as a leader in the food industry. Not only that, but your customers will be able to see the difference which is the most important as they are the foundation of your business.

When customers see “oat milk” as an ingredient in a dish, they will automatically be skeptical because, while it is growing in popularity, it isn’t exactly a mainstream ingredient. When these questions arise, you will be able to clearly show them how the oat milk is just as nutritionally beneficial as standard milk using the information provided by MenuSano.

Want to give it a try? Follow the link to sign up for a free trial with MenuSano today!

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