Rice Milk 101: A Complete Guide To This Dairy-Free Milk
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In recent years, rice milk has gained significant attention as a dairy-free alternative to traditional cow's milk. Derived from milled rice and water, this plant-based milk offers a viable option for individuals with dietary restrictions, lactose intolerance, or those seeking a change from animal-based products. But what exactly is rice milk, and what sets it apart from other milk alternatives? Whether you're considering switching to rice milk or are simply curious about non-dairy alternatives, join us as we uncover everything you need to know about rice milk and how it can fit into your lifestyle.

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Rice milk is a non-dairy milk alternative made from rice grains. It is typically derived from cooked, milled rice that is blended with water to create a smooth and creamy beverage. Rice milk has gained popularity as a suitable substitute for cow's milk, especially for those with lactose intolerance or dairy allergies, as well as individuals following a vegan or plant-based diet.

One of the defining characteristics of rice milk is its mild and slightly sweet taste, which makes it appealing to those who prefer a subtle flavour. It has a thinner consistency compared to cow's milk and other non-dairy alternatives like almond milk or soy milk. The texture is generally smooth, although it may vary depending on the brand and production methods.

Is Rice Milk Healthy? Also, What Are The Potential Drawbacks?

Rice milk can be a part of a healthy diet, offering some potential health benefits. One of the significant advantages of rice milk is that it is naturally lactose-free, making it an excellent option for individuals who are lactose intolerant or have milk allergies. It provides a dairy-free alternative that can be easily incorporated into various recipes or consumed on its own.

In terms of its nutritional profile, rice milk is generally low in saturated fat and cholesterol. This can be advantageous for individuals looking to reduce their intake of these components, as excessive consumption of saturated fat and cholesterol has been linked to an increased risk of heart disease. Choosing rice milk over whole dairy milk, which contains more saturated fat and cholesterol, can be a healthier option for those concerned about heart health.

Moreover, rice milk is suitable for individuals with dietary restrictions. It is naturally free from common allergens such as dairy, soy, and gluten. This makes it an attractive choice for individuals with allergies or sensitivities to these ingredients. Rice milk can provide a viable alternative for those following a vegan or plant-based diet as well as individuals with specific dietary needs.

However, it's important to be aware of potential drawbacks when considering rice milk as a milk alternative. One notable concern is its lower protein content compared to cow's milk and some other non-dairy alternatives like soy milk. Protein is an essential nutrient involved in various bodily functions, including tissue repair and muscle development. If you rely on milk as a significant source of protein, it may be important to ensure adequate protein intake from other sources in your diet.

Additionally, rice milk tends to be higher in carbohydrates compared to other milk alternatives. This can be a consideration for individuals following a low-carbohydrate or ketogenic diet. It's essential to be mindful of your carbohydrate intake if you have specific dietary goals or restrictions.

Another aspect to consider is that commercially available rice milk products often undergo fortification to enhance their nutritional value. These fortifications may include added calcium, vitamin D, and vitamin B12. However, the nutrient content can vary among brands, so it's important to read labels and choose fortified options if you are relying on rice milk as a significant source of these nutrients.

Make Rice Milk At Home:

Yes, rice milk can be made at home with just a few simple ingredients. Here's a basic recipe for homemade rice milk:


 1 cup of uncooked rice (any variety you prefer)

 4 cups of water

 Optional: sweeteners such as dates, maple syrup, or vanilla extract for flavouring


 Rinse the uncooked rice thoroughly under cold water to remove any impurities.

 In a large saucepan, combine the rinsed rice and 4 cups of water. Bring it to a boil over medium heat.

 Reduce the heat to low and let the rice simmer, covered, for about 20–30 minutes, or until the rice is fully cooked and soft.

 Remove the saucepan from the heat and let it cool for a few minutes.

 Transfer the cooked rice along with the cooking liquid into a blender or food processor. Blend on high speed until the mixture becomes smooth and creamy.

 If desired, add sweeteners like dates, maple syrup, or vanilla extract to enhance the flavour. Blend again until well combined.

 Place a nut milk bag, cheesecloth, or fine-mesh strainer over a large bowl or jug. Pour the blended rice mixture into the bag or strainer, allowing the liquid to separate from the pulp.

 Squeeze or press the bag or strainer to extract as much liquid as possible while separating the rice solids.

 Discard the rice solids or save them for other recipes if desired.

 Transfer the strained rice milk into a sealable container or bottle and refrigerate. It can be stored for up to 4–5 days.

 Remember to shake or stir the homemade rice milk before each use, as separation is natural. You can also customise the flavour by adding additional ingredients, such as cocoa powder for chocolate rice milk or matcha powder for a green tea twist.

It's important to note that homemade rice milk may have a slightly different consistency and taste compared to store-bought versions. Experiment with the ratio of rice to water to achieve your desired texture and adjust the sweetness to your preference.