Can I Have Oat Milk On Whole30? A Full Guide

Are you a fan of oat milk?

It’s a popular non-dairy milk option that’s been gaining popularity in recent years.

But if you’re following the Whole30 diet, you may be wondering if oat milk is compliant.

After all, the Whole30 diet is known for its strict guidelines on what you can and cannot eat.

In this article, we’ll explore whether or not oat milk is allowed on the Whole30 diet, and if not, what alternatives you can try.

So, let’s dive in and find out!

Can I Have Oat Milk On Whole30?

Unfortunately, oat milk is not considered Whole30 compliant. This is because oats are grains, and grains are not allowed on the Whole30 diet.

The Whole30 diet is designed to eliminate foods that may be causing inflammation or other negative effects in the body. Grains, including oats, are thought to be one of these potentially problematic foods.

So, if you’re following the Whole30 diet, it’s best to avoid oat milk and other oat-based products.

What Is The Whole30 Diet?

The Whole30 diet is a 30-day restrictive dietary program that aims to “change your life” through tough-love nutritional changes. The program eliminates certain foods that are believed to be problematic for some people, including dairy, grains, added sugar, alcohol, and legumes.

The idea behind the program is to eliminate these foods and then reintroduce them one at a time to better understand how they affect the body. By doing so, participants can identify potential problem-causers and make informed decisions about what to eat in the future.

The Whole30 diet is often compared to a combination of the Paleo diet and an elimination diet. It requires participants to cut out many common foods, including rice, oats, peanut butter, and tofu. While the restrictions can be challenging, they are meant to help reset the body and promote better health.

If you’re considering trying the Whole30 diet, it’s important to do your research and consult with a healthcare professional before starting. While it can be a helpful tool for some people, it may not be appropriate for everyone.

What Makes Oat Milk Non-Compliant?

Oat milk is made from steel-cut oats or whole groats that are soaked in water, blended, and then strained. While oat milk is a good option for someone with dietary restrictions because it is naturally free of dairy, lactose, soy, and nuts, it is not approved for the Whole30 diet.

The Whole30 diet emphasizes whole, nutrient-dense foods and eliminates processed foods, added sugars, grains, legumes, and dairy. Oats are considered a grain and are therefore not allowed on the Whole30 diet.

Furthermore, oats contain a type of protein called avenin, which is similar to gluten. While avenin is not technically gluten, it can still cause a reaction in some people with gluten sensitivities or celiac disease.

Therefore, even though oat milk may seem like a healthy and nutritious alternative to dairy milk, it is not compliant with the Whole30 diet due to its grain content and potential for inflammatory effects in some individuals.

Alternatives To Oat Milk On Whole30

While oat milk may be off-limits on Whole30, there are plenty of other delicious and nutritious options to choose from. Here are some alternatives to oat milk that are Whole30 compliant:

1. MALK Unsweetened Almond Milk – This almond milk is made with just two simple ingredients: organic almonds and water. It’s free from added sugars, preservatives, and other additives.

2. Elmhurst Unsweetened Cashew Milk – Made with just two ingredients (cashews and water), this cashew milk is creamy, nutty, and delicious.

3. Native Forest Coconut Milk – This coconut milk is made from organic coconuts and water, with no added sugars or preservatives. It’s perfect for adding creaminess to smoothies, soups, and curries.

4. Silk Nut Milks – Silk makes a variety of nut milks that are Whole30 compliant, including unsweetened almond milk, unsweetened vanilla almond milk, unsweetened blend almond coconut milk, and unsweetened cashew milk.

5. Califia Farms Unsweetened Almond Milk – This almond milk is made with just two ingredients (almonds and water) and is free from added sugars, carrageenan, and other additives.

6. Go Coconuts Coconut Milks – Go Coconuts makes a variety of coconut milks that are Whole30 compliant, including unsweetened coconut milk and unsweetened vanilla coconut milk.

When choosing an alternative to oat milk on Whole30, be sure to check the ingredient list to make sure it’s free from added sugars, grains, and other non-compliant ingredients. With so many delicious options available, you won’t even miss the oat milk!

How To Make Your Own Whole30-Compliant Milk

If you’re looking for a Whole30-compliant milk alternative, there are several options available on the market, including almond milk, cashew milk, and coconut milk. However, if you prefer to make your own milk at home, it’s surprisingly easy to do so!

Here’s a simple recipe for making your own Whole30-compliant nut milk:


– 1 cup raw almonds or cashews

– 4 cups filtered water

– Pinch of sea salt


1. Soak the nuts in water overnight or for at least 6 hours.

2. Drain and rinse the nuts.

3. Add the nuts and 4 cups of fresh filtered water to a blender or food processor.

4. Blend on high speed until the mixture is smooth and creamy.

5. Strain the mixture through a nut milk bag or cheesecloth into a large bowl.

6. Squeeze out as much liquid as possible from the pulp.

7. Add a pinch of sea salt to taste.

8. Store the milk in an airtight container in the refrigerator for up to 5 days.

You can also add natural flavorings like cinnamon or vanilla extract to your homemade nut milk to give it extra flavor.

Making your own nut milk is not only Whole30-compliant, but it’s also more affordable and environmentally friendly than buying pre-made nut milks from the store. Give it a try and see how easy it is to make your own delicious and nutritious nut milk at home!