Realizing you are out of milk after already starting a recipe is rather annoying, to say the least. I always wished there was a definitive list available that told me which substitutes worked best in particular recipes. Also, some people may be trying to avoid dairy altogether and want this info as well. So, I decided to create my own “ultimate guide” to milk substitutes.
Before I get to the entire list, here are the milk substitutes that are most similar in taste and texture to milk:
- Dairy Substitutes- Cream or Half and Half, Yogurt, Goat Milk, Evaporated Milk, and Powdered Milk
- Non-Dairy Substitutes- Soy Milk, Oat Milk, and Rice Milk.
- “Alternative” Substitutes- Avocado, Squash or Pumpkin Puree, and Meat Stock.
One of the above will likely work really well in just about any recipe out there. Just pick the one that is most appropriate for dish. If not seem perfect, check out the full list of possibilities below.
The 32 Viable Milk Substitutes in Recipes:
| Dairy Substitutes | Non-Dairy Substitutes | Additional Substitutes |
|---|---|---|
| Buttermilk | Almond Milk | Alcohol |
| Cream or Half and Half | Cashew Milk | Avocado |
| Cream Cheese | Hazelnut Milk | Mayonnaise |
| Evaporated Milk | Hemp Seed Milk | Meat Stock |
| Goat Milk | Macadamia nut milk | Meat Stock |
| Lactaid | Pistachio | Squash/Pumpkin Puree |
| Powdered Milk | Walnut Milk | Water |
| Sour Cream | Coconut Milk | |
| Sour Milk | Flaxseed Milk | |
| Yogurt | Oat Milk | |
| Pea Milk | ||
| Peanut Milk | ||
| Quinoa Milk | ||
| Rice Milk | ||
| Soy Milk |
In the rest of the article, I will go into detail on each potential milk replacement, separated into the three categories mentioned above.
Dairy Substitutes For Milk
It only stands to reason that the absolute very best milk substitutes would be other dairy products. Let’s go through the ones that I recommend and how they should be used.
1. Buttermilk
When butter is removed from whole milk, the liquid that is left is buttermilk. Buttermilk contains less fat than milk, because most of the fat has been removed along with the butter.
What Is Buttermilk Used For?
- In making quick breads such as cornbread and biscuits, sweetbreads like banana bread, and pancakes and waffles.
- As a beverage with a meal or just as a snack.
- In making batters for frying chicken and seafood.
- As an ingredient in coleslaw, frozen treats like ice cream and popsicles, and salad dressings.
Buttermilk in Baking
Using buttermilk results in tender breads, but it is most often mixed half and half with milk or some other type of liquid because it is so thick that the texture of the baked goods when using buttermilk alone will be more moist and heavy.
Pro Tip: A substitute for buttermilk to be used in baking can be made by adding 1 Tablespoon of white vinegar or lemon juice to 1 cup of cow’s milk.
Cool Tip: A Vegan version of buttermilk can be made by adding either 1 tablespoon of white vinegar or 1 tablespoon of lemon juice to 1 cup of soy milk.
A mixture of 50% Buttermilk + 50% Other Liquid can be substituted for milk at a 1:1 ratio.
If you want to keep some on hand long-term, a dry version of buttermilk is available that can be used as a substitute for fresh buttermilk in many dishes that call for buttermilk. This item is easy to store for long-term use.
Health Benefits Of Buttermilk:
Buttermilk is low in fat but high is potassium, B12 (also known as Riboflavin), calcium, and lactic acids.
Here are the top 11 health benefits of buttermilk:
- Aids in Digestion- Buttermilk contains beneficial bacteria which can correct any imbalance of the beneficial and the harmful microorganisms in the digestive tract that is necessary to maintain proper digestion and to prevent such conditions as indigestion and other sensitive stomach issues.
- Aids in Energy Production- Buttermilk contains B vitamins which are essential in aiding energy production in the body, and liver functions which cleanse the body of toxins.
- Helps Prevent Dehydration- Buttermilk contains electrolytes that replenish your body’s fluids, thus preventing dehydration.
- May lower Blood Pressure- Milk peptides and bioactive proteins found in buttermilk may help lower blood pressure.
- Prevents Infections- There are approximately 8.1 grams of protein in each cup of buttermilk that aids in tissue growth and cell repair, plus vitamin A in buttermilk boosts the immune system to help fight off infection.
- Prevents Yeast Infections- Natural probiotics in buttermilk aid in preventing yeast infections caused by antibiotics and other medications.
- Promotes Bone Health- Buttermilk contains high levels of calcium, which promote bone health and prevent degenerative bone disease.
- Promotes Eye Health- According to WebMD, vitamin A in buttermilk promotes eye health.
- Promotes Skin Health- Lactic acid aids in skin exfoliation and reduces signs of premature aging.
- Reduces Symptoms of Lactose Intolerance- Because of high levels of lactic acid, buttermilk is a good substitute for milk for those who are lactose intolerant.
- Improves Oral Health- According to PubMed.gov, milk and fermented by-products such as buttermilk have anti-inflammatory properties that can reduce inflammation of the oral skin cells.
Did you know you can easily make buttermilk? I show you how in this video:
2. Cream or Half-and-half
Cream is the yellowish layer that rises to the top of whole milk. Cream can be whipped to form whipped topping or can be churned to make butter. The milk that is left after removing the butter by churning is buttermilk.
Half-and-half is the combination of equal parts whole milk and cream.
Cream is classified by the amount of fat in the product.
- Heavy whipping cream contains 36% fat.
- Whipping cream contains 30-35% fat.
- Half-and-half contains 10-18% fat.
What Is Cream Or Half-And-Half Used For?
Heavy cream or half-and-half is used in the following ways:
- To thicken soups and sauces
- In making ice cream
- As fantastic coffee creamers
- For whipping to decorate cakes, pies, and other desserts.
Cream or Half-and-Half can be used instead of milk in:
- Casseroles for a thicker and creamier dish. (I recommend using equal parts of cream and milk or water to prevent making such a thick dish.)
- Breads such as cornbread, biscuits, or banana bread. (I recommend using equal parts of cream and water to prevent making an extremely dense bread.)
- Super-moist pancakes since it has a lot more fat than milk. (Because of the heavy nature of cream, reduce or eliminate the amount of butter or oil if your pancake recipe calls for it.)
Pro Tip: While cream and half-and-half do contain some beneficial nutrients, the primary downside is the 400 calories in each ½ cup of heavy whipping cream. A lower fat content product such as half-and-half or even whole milk is the better, healthier option.
A mixture of 50% Cream or Half-and-Half and 50% milk or water can be substituted for milk at a 1:1 ratio.
What Are The Health Benefits Of Using Cream Or Half-And-Half?
- In the past, it was believed that the high fat content of cream would lead to obesity and heart disease. But, recent studies have shown that the opposite is true and that individuals with a higher intake of cream have a lower risk of obesity, heart disease, and type 2 diabetes.
- Heavy whipping cream and other dairy products with its natural fat content contain such health-boosting vitamins and minerals including vitamins A, D, E, and K. As a matter of fact, the full fat heavy whipping cream is healthier for you than the low-fat substitutes such as coffee creamers and whipped topping.
3. Cream Cheese
Cream Cheese is fresh cheese that is made from cream and milk with a stabilizer added during the manufacturing process.
What Is Cream Cheese Used For?
While cream cheese is primarily used as a spread for bagels or on toast or crackers with jam, it has many other uses. Here are a few:
- In cheesecake.
- As a substitute for milk in preparing casseroles and macaroni and cheese for a much richer flavor, but because cream cheese is much more dense than whole milk, only use half as much cream cheese as milk and add just ¼ cup of water to thin the cream cheese slightly.
- In sauces and frostings, use cream cheese in addition to butter or as a replacement.
- To make fillings for pastry or crepes.
- As an ingredient in ice cream.
Pro Tip: As a substitute for milk, use 50% cream cheese + ¼ cup of water for every 1 part of milk called for in the package directions.
What Are The Health Benefits Of Using Cream Cheese?
These are the primary health benefits of cream cheese:
- It is a nutritionally complete food as it contains almost all nutrients.
- It is very low in lactose because when made, the majority of the lactose is converted to lactic acid leaving only 1 gram of lactose per ounce making it a high calcium option for persons with lactose intolerance.
- As a dairy product it is naturally gluten free.
- It contains the dietary calcium, phosphorus, vitamin D, and protein necessary for childhood growth and development.
- It is considered one of the healthy cheeses because it is low in sodium and saturated fats.
4. Evaporated Milk
I always keep a few extra cans of evaporated milk on hand because it is such a good substitute for milk in almost every recipe and because it is easy to store long term.
Evaporated Milk is basically whole milk which has been reduced by about 60%, so all that is required to use it as milk is to reconstitute the evaporated milk by adding equal parts evaporated milk and water and then measuring the amount called for in your recipe and adding it to the other ingredients which will result in the same as or a very similar dish when made with milk.
Without adding the water back and using evaporated milk straight from the can will result in the flavor potentially being overwhelming. There should be very little or no difference in the taste or texture of the dish you are preparing when using reconstituted evaporated milk.
What Is Evaporated Milk Used For?
- Evaporated milk can be used in any way that milk can be used. It can replace milk in casseroles, soups, sauces, and in baking.
- It can be used on cereal and can be consumed as a beverage. However, many people find the taste of reconstituted evaporated milk unpleasant.
- Used straight from the can, it makes a fantastic coffee creamer.
What Are The Health Benefits Of Using Evaporated Milk?
- Evaporated milk, like whole milk and powdered milk, contains calcium, protein, and vitamins A & D for strong bones, and is a healthy choice for any use.
- Evaporated milk contains over 50% of the daily value for calcium, 15% of the daily value for magnesium, and 18% of the daily value for zinc, while fresh milk contains 21% of the daily value for calcium, 6% of the daily value for magnesium, and 8% of the daily value for zinc. Because evaporated milk has been condensed, it is a nutrient-dense dairy product containing more than twice the amount of nutrients in fresh milk.
Pro Tip: To prepare evaporated milk for use in pancakes, biscuits, cornbread, or banana bread, you will need to mix equal parts evaporated milk and water. Expect evaporated milk to produce a pancake, cornbread, biscuit, or banana bread that is slightly heavier, although it will not be as heavy as if you used a heavy cream substitute.
Once reconstituted, you can use the same measurements of evaporated milk required in your recipe for regular milk.
5. Goat Milk
According to WebMD, goat’s milk is the most commonly consumed dairy product in the world, providing between 65 and 72 percent of the dairy consumption worldwide.
Goat Milk is very similar in texture and flavor to cow’s milk and should make whatever dish you are making indistinguishable from the same dish made with cow’s milk.
What Is Goat Milk Used For?
- Goat and cow milk possess a very similar flavor and can be used in any dish, interchangeably; however, you may notice that your pancakes and other breads are more decadent when made with goat milk.
- While most people still don’t drink goat milk, many health-conscious people around the world are making the switch to alternative types of animal milk.
What Are The Health Benefits Of Using Goat Milk?
- Studies have shown that goat milk can reduce cholesterol levels in individuals who have high cholesterol levels.
- Goat milk is high in calcium, magnesium, and potassium.
- Goat milk has higher levels of beneficial fatty acids.
- For those with digestive issues, goat milk is known to be much easier to digest than traditional cow milk. This is because it has less lactose and alpha-s1-casein protein. If for no other reason, this makes goat milk a great milk alternative for any dish.
Important: Remember, goat milk has less lactose, but not zero lactose. If you have strong lactose allergies you probably should not consume goat milk for this reason. However, ask your doctor if he or she thinks your body would be able to tolerate it.
Goat Milk can be substituted for milk at a 1:1 ratio.
6. Lactaid
Lactaid is a lactose-free milk that is commercially produced by adding lactase to regular cow’s milk. Lactase is the enzyme produced in the human body that breaks down lactose, so for those people who are lactose intolerant, lactaid and other lactose-free milk products provide a dairy product that their systems can tolerate.
Lactaid is almost the same texture as cow’s milk, maybe just slightly thinner, and can be substituted for milk in any dish without significantly affecting or changing the taste or texture of the meal.
What Is Lactaid Used For?
Because lactaid is a dairy product made from regular cow’s milk and is almost identical in taste and texture to regular milk, it can be used as a beverage and as an ingredient in any recipe in which you would use regular milk.
What Are The Health Benefits Of Lactaid?
- Aids in Digestion: Lactaid and other lactose-free milk products are easily digested because of the addition of lactase which breaks down lactose and eliminates the reactions to dairy which cause gas, bloating, indigestion, and diarrhea.
- Builds Strong Bones: Since Lactaid Milk is made from regular cow’s milk, one cup of lactaid contains 30% of the daily value of calcium and 25% of the daily value of vitamin D. Calcium is the most abundant mineral found in the bones, and vitamin D aids the body in the absorption of calcium.
- Heart Healthy: Lactaid contains calcium that not only benefits bone growth and strength, but also helps regulate blood pressure, and potassium which helps lower blood pressure by regulating sodium levels.
- Builds Hair, Skin, Bone, and Muscle: The 8 amino acids found in each cup of milk are instrumental in building hair, skin, bone, and muscle strength.
Pro Tip: Lactaid is the best milk substitute to use in making cake frostings because it is so close in taste and texture to cow’s milk.
Lactaid can be substituted for milk at a 1:1 ratio.
7. Powdered or Dry Milk
Powdered or dry milk is made by removing the moisture from regular milk through evaporation, or dehydration, and turning it into a powder which can be stored at room temperature for a much longer period of time. The powdered or dry milk can then be reconstituted by adding water back to the powder and making a liquid that is very similar to the original milk that began the process.
What Is Powdered Or Dry Milk Used For?
Powdered Milk can be used as a substitute for milk in making any dish that calls for milk. While many people do not like the taste of reconstituted powdered milk for drinking, it works very well as a milk substitute in most dishes without significantly affecting the taste or texture of the dish.
What Are The Health Benefits Of Powdered Or Dry Milk?
Powdered or dry milk has the same nutrients as fresh milk so the health benefits would be the same:
- Healthy cell structure and immune system: Calcium and vitamins A, D, E, and K promote cell repair and a healthy immune system.
- Strong Muscles: Amino acids found in whey protein build strong muscles and provide energy.
- Healthy Bones: Calcium, phosphorus, potassium, and protein build strong and healthy bones.
- Healthy Heart: Potassium reduces blood pressure and promotes a healthy heart.
Pro Tip: Powdered milk is an excellent item to keep on hand as a substitute for milk in most recipes, and a dry version of buttermilk is also available that can be used as a substitute for buttermilk in many dishes that call for buttermilk. Not only are these excellent items to keep on hand in the kitchen for those times when you are out of fresh milk or buttermilk, but if you are keeping a stock of food items on hand in a prepper pantry for emergency situations, both of these items are easy to store for long-term use.
Reconstituted Powdered Milk can be substituted for milk at a 1.1 ratio.
Related Article: The 12 Best Substitutes For Milk In Cereal.
8. Sour Cream
Sour cream, which has about 20% fat content, is made by combining cream with lactic acid bacteria culture which thickens and ferments or sours the cream resulting in sour cream.
What Is Sour Cream Used For?
Sour cream is often used as:
- A topping for baked potatoes, chili, soups, and stews,
- For making dips for chips, vegetables, and fruits, and
- As an ingredient in breads, cakes, cookies, and casseroles.
What Are The Health Benefits Of Sour Cream?
Sour cream is high in fat and calories and is not a significant source of nutrients which is not a major issue because it is normally eaten in very small amounts.
Pro Tip: Sour cream will make the texture of your pancakes and other baked goods a bit fuller and heavier because it is thicker than milk, which is not necessarily a bad thing as some prefer more substantial pancakes and breads; but, it can be thinned by mixing a little water or milk with the sour cream as mentioned below to cut down on the thickness, and sour cream will slightly change the taste of your dishes and give them a bit more bite.
Sour Cream can be substituted for milk but will need to be thinned. I recommend using 75% sour cream and 25% milk or water.
9. Sour Milk
Sour milk is milk with a tart taste which has either begun to spoil or which has been soured by adding fermentation. Just because milk is beginning to taste a little sour doesn’t mean that it isn’t safe to use. The taste might be a little off-putting for drinking or pouring over cereal, but it would still be good for baking. Avoid using sour milk if it begins to separate and form lumps.
What Is Sour Milk Used For?
Sour Milk can be substituted for milk in making pancakes, cornbread, biscuits, and other breads and should not significantly change the taste or texture of the breads, even though they may be slightly heavier. As a matter of fact, baked goods made with sour milk are often tastier than when using fresh milk because the tartness of the sour milk gives the biscuits and other breads a more robust flavor.
What Are The Health Benefits Of Using Sour Milk?
Sour milk would not normally be consumed as a beverage in sufficient quantities to provide any significant health benefits, but as an ingredient in baking, lactic acid in sour or fermented dairy products stimulate the functions of the various digestive glands aiding in digestion to the extent that is could improve the function of the intestines to avoid constipation.
Sour Milk can be substituted for milk at a 1:1 ratio.
10. Yogurt, Plain or Greek
Yogurt is a dairy product that has been made by a bacterial fermentation of milk, wherein a bacterial culture that produces lactic acid is added to milk to produce yogurt along with additional ingredients such as other cultures, sweeteners, and flavorings to make the various types and flavors of yogurt.
What Is Yogurt Used For?
Yogurt is a popular addition to many meals, especially breakfast, and comes in many flavors.
In addition, it is also used in many ways including:
- As an ingredient in sauces, salad dressings, dips, spreads, casseroles, and soups.
- To make frozen treats and snacks.
- In smoothies and parfaits.
- As an ingredient in breads, pancakes, and French toast.
- As a marinade.
- As a replacement for oil, mayonnaise, butter, and sour cream.
- As a topping for hamburgers, sandwiches, and other main courses like nachos and fajitas.
- As a skin care product for making facial masks and hair conditioners.
Pro Tip: Try using Greek yogurt instead of plain. You may find it will result in a fuller pancake or bread that is just as moist in texture due to its high protein level.
What Are The Health Benefits Of Using Yogurt?
- Yogurt is an excellent source of dairy for persons who are lactose intolerant.
- Yogurt is often used to restore bacterial health to the intestines after taking antibiotics.
- Yogurt is used to treat and prevent yeast infections.
- A certain type of yogurt is used to treat high cholesterol levels.
Pro Tip: Plain or Greek Yogurt can be substituted for milk in casseroles, pancakes, biscuits, cornbread, and other breads, but like sour cream, will need to be thinned to avoid creating a thicker texture. I would recommend using 75% yogurt and 25% water to counteract the resulting thicker texture.
A mixture of 75% plain or Greek yogurt and 25% water can be substituted for milk at a 1.1 ratio.
Important: When using yogurt, you will want to use a slightly lower heat setting. When replacing milk with yogurt or yogurt and water, keep the measurements equal at a 1:1 ratio.
Best and Most Similar Dairy Substitutes to Cow’s Milk For Cooking
The dairy substitutes for cow’s milk that provide the most similar results when used are as follows:
- Reconstituted Evaporated Milk
- Goat’s Milk
- Lactaid
- Reconstituted Powdered Milk
These four milk substitutes are so similar in texture and consistency that it is almost impossible to tell the difference in the dishes they are used to prepare.</