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6 Dairy-Free Milk Alternatives

Cow’s milk is touted as an excellent source of protein, calcium, vitamin D, and other essential nutrients, but that may not be the whole truth and cow’s milk isn’t for everybody. In fact, studies show that switching from a standard American diet to a plant-based meal plan, such as the Hallelujah Diet, helps reduce body mass index (BMI), cholesterol, blood glucose, and your risk of heart disease and cancer. If you’d like to reap the health and wellness benefits of a plant-based diet but obtain essential nutrients found in cow’s milk, consider the following nutritious dairy-free milk alternatives!

1. Unsweetened Protein-Fortified Almond Milk

Traditional almond milk is an excellent source of calcium and vitamin D, but often provides just 1 gram of protein per serving. When you’re following a plant-based diet, protein is important! So consider protein-fortified almond milk vs. regular almond milk. Unsweetened protein-fortified almond milk has the following nutritional information in each 1-cup serving:

  • Calories: 80
  • Protein: 10 grams
  • Carbohydrates: 3 grams
  • Fat: 3 grams
  • Fiber: 2 grams

Choosing a flavored protein-enriched almond milk may add additional calories, so always check the nutrition label to be sure. You can make your own almond milk using a homemade almond milk recipe. Simply blend together almonds, unsweetened coconut, salt, organic rolled oats, water, and an optional flavoring of your choice (vanilla, honey, etc.). Mix in plant protein powder to it if you’d like. Chill the mixture and enjoy your homemade almond milk!

glass of hemp milk with seeds

2. Unsweetened Hemp Milk

Hemp milk provides slightly more protein than many traditional nut milks, but less protein than cow’s milk. The nutrition breakdown in 1 cup of hemp milk is:

  • Calories: 60
  • Protein: 3 grams
  • Carbohydrates: 0 grams
  • Fat: 5 grams
  • Fiber: 0 grams

Unlike cow’s milk, hemp milk is carb-free! To boost the content of hemp milk, sprinkle some plant-based protein powder in it!

3. Protein-Fortified Nut Milk

Protein-fortified nut milk is made from various nuts and fortified with plant protein (such as pea protein powder) to increase its nutritional value. The nutrition facts for a 1-cup serving of protein-fortified nut milk is:

  • Calories: 130
  • Protein: 10 grams
  • Carbohydrates: 3 grams
  • Fat: 8 grams
  • Fiber: 0 grams

As with hemp milk, protein-enriched nut milks are lower in carbs than cow’s milk and are lactose-free!

4. Dairy-Free Almond Yogurt

Yogurt made from cow’s milk is an excellent source of protein and calcium, but you can obtain these nutrients from almond milk yogurt instead! The following is the nutrition profile for each container of plain almond yogurt:

  • Calories: 180
  • Protein: 6 grams
  • Carbohydrates: 10 grams
  • Fat: 13 grams
  • Fiber: 3 grams

5. Unsweetened Pea Milk

Pea milk is an excellent alternative to cow’s milk when you want to prioritize your health. A 1-cup portion of unsweetened pea milk includes the following nutrition information:

  • Calories: 70
  • Protein: 8 grams
  • Carbohydrates: 0 grams
  • Fat: 5 grams
  • Fiber: 0 grams

Pea protein milks are available in kids’ flavors (original, vanilla, chocolate, etc.), as well with 1/2 of the sugar and 50% more calcium than cow’s milk!

plastic scoops of protein powder

6. Plant Protein Powders

Choosing protein powder made of pea, rice, or another plant protein is an excellent way to add extra protein and fiber to your meal plan. The nutritional breakdown of one scoop of Hallelujah Diet essential protein powder is as follows:

  • Calories: 150
  • Protein: 25 grams
  • Carbohydrates: 6 grams
  • Fat: 3 grams
  • Fiber: 5 grams

Simply mix protein powder with ice and water or plant milk. Blend it with fruit or nut butter to give your protein smoothie extra flavor, fiber, and vitamins!

Which Dairy Free Milk Alternatives Should I Choose?

The best dairy free milk alternative depends on your preference or what tastes the best to you. Be sure to check the nutrition label of your favorite dairy-free milks and yogurts to ensure each is a good source of protein, calcium, and vitamin D. If not, add plant protein powder to your dairy-free drink or take vitamin and mineral supplements to make sure you meet your body’s daily nutritional needs.

If following a well-balanced, plant-based diet for better health is your goal, try the Hallelujah Diet meal plan plus Hallelujah Diet supplements today! Doing so helps prevent nutrient deficiencies that can be associated with the vegan diet and protects you from disease so you can live a longer, healthier life!


  1. Angela June 24, 2019

    Some great information on different kinds of milk that we can use and follow the HD Diet!

  2. Joyce Brown June 25, 2019

    It’s my understanding that processed protein is an excitotoxin because it changes the L-glutamate to D-glutamate which is excitotoxic. Do you have any further information regarding this? I agree with you that homemade is better than commercially prepared milks.

  3. Annette Whitworth June 25, 2019

    Thanks for the recipes for someone that want to stop drinking regular milk. These are some awsome recipes.

  4. Jennifer June 25, 2019

    It’s great to have different milk alternatives. Thanks for the information. My daughter loves Almond milk.

  5. CAROLYN B CALHOUN June 26, 2019

    I am surprised at how good the milk alternatives taste. Especially the Almond milk. It’s all in what you get used to. The value health wise is very important. Great blog with lots of valuable suggestions.

  6. TBlack June 27, 2019

    Almond milk is such a yummy alternative to regular dairy products. Great in smoothies, or all by itself. It’s also great that plant based protein powders are so readily available now.

  7. A chiropractor gave me this menu years ago in 1979. Soak almonds overnight. Add water and blend in blender. Drain saving liquid. Use ground nuts as a cereal. Soak dried figs overnight. In the morning have 4-5 soaked figs with a tablespoon or two of ground soaked almonds and pour almond milk over it in all. For lunch make a small salad with your choice of vegetables and add avocado. Make a salad dressing with non fat yogurt and drained minced black olives. Avocados and olives have natural oil. Or a dressing with oil, lemon and honey. Wash a brown potato, slice thin in wedges leaving the skin on. Bake on foil or parchment paper until the potato puffs up, and is lightly browned. Dip in yogurt, and olive dressing. (You can make a dairy free dip of your choice too) You only need to eat a couple of potato wedges. They are filling. For a beverage, juice vegetables of your choice. Dinner is another small salad. Add unsalted raw sunflower seeds or cashews to your salads. You can also make cashew or sunflower seed milk too and use the ground seeds and other kind of nuts instead of almonds. For a dessert or snack grind sesame seeds in a nut grinder or coffee bean grinder, add a little honey to form a paste and roll into small balls or squares. Keep covered in fridge. These are a delicious treat. For those who like sweets add a little chopped apple or dates to your salads or juice an apple to add to your vegetable juice. You can also have a stuffed date for a snack or dessert too. My husband and I had tremendous energy but my stepdaughter who was 12 and staying with us for one month each summer hated it. She complained to her mother she wanted hot dogs and hamburgers. We went out to eat hamburgers, ate one and my husband and I felt awful for 3 days and went back to the Chiropractor’s menu finding much relief.

    • Melody Hord July 2, 2019

      Vicky, Thanks for that. I particularly like the idea for the sesame seed treats.

  8. Linda Nitzschke March 30, 2021

    I prefer the oat milk that seems to be the latest addition to the milk substitutes in the stores…like it better than the other versions of milk substitutes. I like one cup of decaf per day (with a bit of real dark chocolate) as a treat, but I like creamer in the coffee, and I swear, the extra-creamy oat milk tastes identical to half and half. I haven’t tried the regular or vanilla flavors to know how close to real milk they taste cuz I haven’t drunk milk in many years so don’t feel the need for a substitute for that. (Some of the oat milk brands include a sugar-free variety.)

  9. Susan Leitson April 1, 2021

    What about soy milk? The 2 neurologists Shirzai are recommending soy milk in their recipes.

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