The 12 Best Substitutes for Evaporated Milk (2023)

There are many plant-based products that can be used in place of evaporated milk, including soy, rice, nut, oat, flax, hemp, quinoa, and coconut milk.

5. I am milk

MilitaryMilk was first used in China over 2,000 years ago (6).

It is made by soaking dried soybeans, grinding them in water, and then filtering out the largest parts to leave a product that closely resembles milk.

Of all plant-based milks, soy is nutritionally the closest to regular milk in terms of calories, protein content, and digestibility. Calcium, other vitamins and minerals are usually added to commercially available varieties (17,18).

One cup of soy milk (240 ml) contains 109 calories, 8.4 grams of carbohydrates, 5 grams of fat, and 7 grams of protein. That's about a third of the calories in evaporated milk and less than half the protein (13,17).

Soymilk can be heated and the water content reduced for use as evaporated milk. The flavor is a bit different, but you won't notice it in most recipes. It can be used in both sweet and savory dishes.

However, keep in mind that up to 14% of children with a milk allergy are also allergic to soy.

Some people want to avoid soy because of other concerns such as: B. the use of genetically modified plants (19,20).

SummarySoymilk is a mixture of soybeans soaked, crushed, and filtered with water. You can reduce the water content by heating it and using it like regular condensed milk.

6. Rice milk

Rice milk is made by soakingreyesand grinding it with water until obtaining a product similar to milk.

It can be used by people who are intolerant or allergic to cow's milk and soy.

Nutritionally, it is much lower in fat and protein than evaporated milk. One cup (240 ml) contains 113 calories, 22 grams of carbohydrates, 2.3 grams of fat, and less than 1 gram of protein (21).

However, because rice milk has a high glycemic index (GI), it may be the most blood sugar-raising non-dairy substitute (22).

As with normal milk, the water content of rice milk can be reduced by heating it. It can then be used in place of condensed milk in recipes.

However, the resulting product won't be as thick as evaporated milk, so you can add cornstarch or another thickening ingredient.

The sweet taste of rice milk makes it especially useful for desserts and pastries.

SummaryRice milk is prepared by soaking and mixing rice and water. It has fewer calories, fat, and protein than evaporated milk, but it also has a high GI. It can be reduced to heat and used as a substitute.

7. Nussmilch

Nut milk includes products such asMandel, cashew milk and hazelnuts. They are made by grinding nuts with water and straining them to create a milk-like drink.

From a nutritional standpoint, they tend to be very low in calories and protein, which can be beneficial if you're looking to reduce your calorie intake (23).

For example, 1 cup (240 ml) of almond milk contains 39 calories, 1.5 grams of carbohydrates, 2.8 grams of fat, and 1.5 grams of protein. That's almost a tenth of the calories found in evaporated milk.

Additionally, almond milk contains added calcium, vitamins D and E. However, evaporated milk has more calcium and provides 66% of the RDI compared to 52% for almond milk (23).

Almond milk is suitable for sweet dishes, while cashew milk can be used in both sweet and savory recipes.

Just like regular milk, you can heat nut milk to reduce the water content. This creates a substitute for condensed milk, but it's not as thick as regular condensed milk.

If you have a nut allergy, these milks are not suitable.

SummaryNut milk has much less calories and protein than evaporated milk. You can reduce them to use as a substitute in most recipes. They are not suitable for those allergic to nuts.

8. Hafermilch

Oat milk is made by mixingAvenawith water. You can make it yourself at home or buy ready-made versions.

It is one of the few alternatives that contains fiber and provides 2 grams per cup (240 ml). It's typically fortified with iron, calcium, and vitamin D, but keep in mind that homemade versions lack these additional nutrients (24).

Oat milk is rich in beta-glucans, which have been linked to health benefits such as better digestion, lower blood sugar levels, and lower cholesterol levels (6,25).

1 cup (240 ml) provides 125 calories, 16.5 grams of carbohydrates, 3.7 grams of fat, and 2.5 grams of protein. It also contains 30% of the RDA for calcium, which is less than evaporated milk but similar to regular milk (24).

Oat milk can be used in most recipes that use evaporated milk. It may need to be thickened or sweetened to achieve the same consistency and flavor as evaporated milk.

SummaryOat milk is made by mixing water and oats. It is one of the few evaporated milk substitutes that contains fiber. It can be reduced and used in place of evaporated milk in most recipes.

9. Flax milk

Flax milk is made commercially by mixinglinseed oilwith water.

Alternatively, homemade versions can be made by mixing flax seeds with water.

Commercial varieties are very low in calories and contain no protein. They are rich in calcium, vitamin B12 and phosphorus (26).

One cup of commercial flax milk (240 ml) contains 50 calories, 7 grams of carbohydrates, 1.5 grams of fat, and no protein (26).

Additionally, flax milk is rich in omega-3 fatty acids, which have been linked to a lower risk of heart disease and stroke. For example, one brand contains 1,200 mg per serving, which is more than double the RDI (26,27,28,29).

Its flavor is one of the more neutral non-dairy alternatives and is closer to regular milk.

Also, it can be heated like regular milk to reduce water. It may need to be thickened or sweetened further to achieve the same flavor and properties as evaporated milk.

SummaryFlax milk is made from flax oil and is low in calories and protein. It has a neutral flavor and can be used instead of condensed milk.

10. Hanfmilch

Hemp milk is made by mixingHemp plant togetherwith water. Hemp is a variety of cannabis.

Although the milk is made from hemp, it is not associated with marijuana. It is legal and does not contain THC, which is a psychoactive compound found in some cannabis plants.

The nutritional profile of hemp milk differs significantly from brand to brand. One cup (240 ml) contains between 83 and 140 calories, between 4.5 and 20 grams of carbohydrates, up to 1 gram of fiber, between 5 and 7 grams of fat and up to 3.8 grams of protein (30,31).

Also, it is a rich source of omega-6 and omega-3. One brand contains 1,000 mg of omega-3s per cup; the minimum RDI is 250 to 500 mg for healthy adults (29,31,32,33).

Like other plant-based milks, hemp milk can be heated and reduced to be used in place of evaporated milk.

It has a slightly sweeter flavor and waterier texture than some of the other alternatives; therefore, you can thicken it with cornstarch or another thickening ingredient.

SummaryHemp milk is a mixture of hemp seeds and water. It is rich in omega-3 and omega-6 fatty acids and can be reduced by heating to use like evaporated milk.

11. Quinoa-Milch

Quinoa milk is relatively new to the non-dairy milk market, but it shows promise.

It is made by soaking or boilingAndenhirseand mix with water. Some recipe sites have also had success making it at home.

There are 67 calories, 12 grams of carbohydrates, 1.5 grams of fat and 2 grams of protein in 1 cup (240 ml) of commercial grade. It is lower in calories, fat and protein than condensed milk.

In terms of taste, previous studies show similar acceptance to rice milk. If you're used to drinking plant-based milk, you may find it tastier than those that aren't (34).

Since it is already a bit thicker than regular milk, it can be used in some recipes without reducing or thickening (35).

If you make your own quinoa milk, you can make it thicker using less liquid by mixing the quinoa with water.

SummaryQuinoa milk is a relatively new alternative to milk. It can be bought or mixed at home from quinoa cooked with water. It is low in calories and enriched with calcium.

12. Coconut milk

Coconut milk is a tasty, high-calorie addition to many recipes and a great alternative to evaporated milk.

It comes from the meat of freshly grated coconuts and is commonly used in Southeast Asian, South American, and Caribbean cuisines.

Since it is already thick, there is no need to reduce it before using it as a substitute for condensed milk and can be used in a 1:1 ratio.

It is a rich source of iron, potassium, magnesium, manganese and zinc. However, it is also very high in calories and fat (36).

A glassCoconut milkcontains 445 calories, 6 grams of carbohydrates, 48 ​​grams of fat, and 4.6 grams of protein (36).

Additionally, coconut milk contains lauric acid, which can promote brain development, support the immune system, and keep blood vessels healthy. It is also rich in vitamin E, which is a powerful antioxidant and important for skin health (6).

It has a distinctive coconut flavor, so consider the effect on the overall flavor of the recipe when substituting. It can be used in both sweet and savory dishes.

SummaryCoconut milk is a rich and flavorful ingredient, similar in thickness to evaporated milk. It is rich in nutrients, but also very high in calories and fat. Gives a distinctive coconut flavor to foods.


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