Pea protein milk is not just another plant-based drink; it’s a creamy, nutritious powerhouse made from yellow peas that’s taking the non-dairy world by storm. Perfect for those avoiding dairy or other plant-based milks, this beverage is beneficial for your body and kind to our planet.

With the abundance of non-dairy milk options out there, pea protein milk must be the dark horse. It sounds vaguely vegetal and many people are hesitant to give it a try — but we think it’s a loss. In this comprehensive guide to pea protein milk, we’ll explore all the reasons why you should consider adding pea milk to your daily routine.
What is pea protein milk?
You may have heard about pea protein powder, but is that the same thing as pea protein milk? According to Healthline, pea protein powder, also known as pea protein isolate, is a common protein supplement for vegans. It’s created by extracting the protein from ground yellow peas, resulting in a beige powder. However, it’s not the same as pea protein milk, which is made from the whole pea.
Pea protein milk is a smooth, velvety alternative to dairy milk that is made from yellow peas. It boasts a high protein content and a texture that closely resembles cow’s milk, making it a fantastic choice for anyone looking to switch things up in their diet.
“Pea protein milk is a great non-dairy option. I like that it’s creamy and has a slightly sweet flavor similar to soy milk.”
— Rachel Lessenden, Health My Lifestyle
Nutritional profile

When it comes to nutrition, pea milk stands out. First, because peas are a good source of protein, pea protein milk is especially high in protein. As supported by The Healthy, each cup of this plant-based drink contains about 8 grams of protein, matching the protein content of cow’s milk and surpasses many other plant-based options. Its high protein content is why a lot of people reach for this option over others.
Many brands fortify their pea milk with calcium and vitamin D, often delivering 50% more calcium than traditional dairy. With around 100 calories per cup according to WebMD, sweetened pea milk is a low-calorie option that doesn’t compromise on nutrition. Best of all, it’s free from common allergens like nuts and soy, making it a safe choice for those with food sensitivities.
Ripple is one particularly popular brand of pea protein milk. Founded by a biochemical engineer and climate scientist, Ripple emphasizes pea milk’s nutritional benefits and environmental advantages, which match the protein content of soy and cow’s milk while being lactose-free, nut-free and soy-free.
Lance Kizer, PhD, head of research and development at Ripple Foods, stated in Today’s Dietitian, “In the United States, dairy milk is essentially corn-based milk made using the cow as a very inefficient factory.” The company focuses on minimizing the beany flavor often found in plant proteins through a gentle manufacturing process.
“As a diabetic nurse educator, it is one of the milk alternatives I suggest my patients use when cooking because it sits low on the glycemic index.”
— Margaret, Starts On The Inside
The production process
Curious about how this creamy beverage is made? It’s quite simple. The process begins with harvesting yellow peas, which are cleaned and milled into flour. Next, the protein is extracted, blended with water, and combined with oils and vitamins.
The mixture is then homogenized to create a smooth, milk-like texture. Finally, it’s pasteurized for safety and packaged for sale.
The result? Meet pea protein milk, a nutritious drink that mimics the taste and feel of dairy milk without the downsides.
Dietary restrictions and allergies
Pea milk works well for many diets. It’s naturally lactose-free, soy-free, nut-free and gluten-free. This makes it a good choice for people with common food allergies or intolerances. Vegans and vegetarians can also enjoy pea milk as a plant-based option.
However, BSACI notes that those with pea allergies should avoid drinking pea protein milk. Allergies are often caused by the proteins of a given allergen, which makes pea protein milk and powder especially prone to causing severe allergic reactions to those allergic.
A sustainable choice

Opting for pea milk isn’t just a personal health decision; it’s a step towards a healthier planet. According to Puris, peas require significantly less water to grow than almonds or dairy cows and produce fewer greenhouse gases. That means that the simple act of growing peas for this milk production harms the environment less than other common options.
Additionally, as they grow, peas enrich the soil with nutrients, promoting healthier farmland as stated by LoginEKO. With less waste than many other plant milks, pea milk is a sustainable choice you can feel good about.
Cooking and baking with pea protein milk
Pea protein milk isn’t just for sipping; it can easily replace dairy milk in various recipes. In baking, it works well in cakes, muffins and breads, adding moisture and helping bind ingredients. Use it in a 1:1 ratio to substitute cow’s milk. In savory dishes, it can create rich, creamy sauces and soups without curdling when heated — perfect for pasta sauces or comforting vegetable soups.
Pea milk is also a breakfast superstar. Whip up fluffy pancakes, delicious French toast or energizing lattes. Here are some easy ideas to incorporate pea milk into your meals:
- Stir it into coffee or tea for a creamy finish, or make your very own coffee creamer using pea protein milk.
- Splash it over oatmeal or cereal for a nutritious start.
- Use it to make creamy mashed potatoes.
- Make your own dairy-free ice cream for a sweet treat.
Store your pea milk in the fridge for up to five days. Don’t forget to give it a good shake before using as it may separate when left standing.
“I love adding it to smoothies or my morning latte. It is also neutral enough in flavor to work well in recipes that call for milk. I have noticed it is pricier than other dairy alternatives so I don’t use it as often as almond or soy milk. But I do enjoy using it from time to time, especially when I’m cooking for someone with nut, soy or dairy allergies.”
— Rachel Lessenden, Health My Lifestyle
Why you should embrace pea milk
With its appealing flavor, impressive nutritional profile and eco-friendly benefits, pea protein milk is a game-changer in the world of plant-based beverages. Whether you’re looking to reduce dairy consumption, boost your protein intake or explore new flavors, pea milk is a versatile and nutritious option. So, if you haven’t yet tried this creamy concoction, now’s the perfect time to discover why it deserves a spot in your pantry.
Ksenia Prints is a food writer, blogger, photographer and recipe developer from Montreal, Canada. She blogs over at My Mocktail Forest, writing about alcohol-free food and drink.