For those avoiding milk, oats are incredibly versatile and can be transformed into delicious and healthy meals, from savoury bowls with vegetables and eggs to sweet treats like cookies, pancakes, and energy balls.
Oats are a beloved breakfast staple, but if you’re lactose intolerant, have a milk allergy, or prefer to avoid dairy, you might think your options are limited. Thankfully, these whole grains are remarkably adaptable and can be enjoyed in numerous ways without the need for milk. From hearty savoury dishes that challenge traditional breakfast norms to delightful sweet treats and refreshing beverages, there’s a world of milk-free oat recipes waiting to be discovered, proving that versatility is key.
Can oats be a savoury meal without milk?
Absolutely! A hearty, savoury oats with spinach and egg recipe starts by boiling rolled oats in vegetable broth until they are thickened. Fresh spinach is then stirred in. “Separately, boil an egg to top the oats, seasoning with salt, pepper, and a drizzle of olive oil for a delicious and nutritious milk-free breakfast”, says nutritionist Alisha Jeswani.
What are some sweet oat-based options without milk?
For a sweet treat, consider oatmeal cookies. Combine rolled oats with mashed bananas, peanut butter (or almond butter), raisins, cinnamon, and vanilla extract. Bake until golden brown for a wholesome snack. “Another delightful option is oats and banana pancakes, where oats, ripe bananas, water, baking powder, and cinnamon are blended into a smooth batter and cooked in a skillet until golden”, says the expert.
Oats with chia seeds
Ingredients
- 1 tablespoon of chia seeds
- 1 tablespoon of honey
- 1/2 banana (sliced)
- 1/2 cup rolled oats
- 1/2 cup of water
- Fresh fruits like berries for topping
Instructions
- In a container or jar, combine chia seeds, rolled oats, honey, and water, then stir well.
- Top with other fruits and banana slices.
- Cover and refrigerate overnight.
- Enjoy it cold the next morning.
How can I make milk-free oat energy balls?
Oatmeal energy balls are simple and require no baking. Just combine rolled oats, peanut butter, honey, dried fruits, vanilla extract, and a pinch of salt in a mixing bowl until thoroughly mixed. Roll the mixture into small balls, then refrigerate them for at least 30 minutes to firm up before serving. They make a convenient and energising snack.
Are there any baked oat dishes that don’t use milk?
Yes, baked oatmeal squares are a fantastic option. Mix rolled oats, mashed ripe bananas, honey, applesauce, cinnamon, baking powder, and optional chopped nuts or dried fruits in a bowl. Pour the mixture into a greased baking dish and bake until set and golden brown. Then, cut into squares. This makes a healthy and portable breakfast or snack. You can find more nutritious recipes for oats without milk in the comprehensive guide.
What about refreshing oat-based drinks and other savoury bowls?
You can enjoy a refreshing oatmeal smoothie by blending rolled oats, banana, peanut butter, and ice cubes (using yoghurt if you’re not entirely avoiding dairy, or an alternative liquid if you’re strictly milk-free). For another savoury twist, a savoury oat bowl with avocado involves cooking oats in water, then topping them with avocado slices, cherry tomatoes, salt, pepper, and chilli flakes. An oat porridge with apples and cinnamon is another comforting choice, prepared by cooking water, diced apples, and cinnamon, then sweetened with honey. Find all these delicious ideas and more about eating oats without milk in the complete article.
