Rice milk is a naturally sweet, light and allergy-friendly dairy alternative made from milled rice that was popular in the 1980s but has mostly disappeared in recent years. Though often overlooked, it deserves more attention for its gentle flavor and versatility.
With different plant-based milks lining grocery store shelves, rice milk might seem like it’s often overlooked. Its subtle flavor and thinner consistency have some shoppers passing it by without a second glance. But this option deserves more attention. In this guide to rice milk, we’ll explore why it might be a good addition to your daily routine.
What is rice milk?
Rice milk is a smooth, delicate alternative to dairy milk made from milled rice grains. Unlike other plant-based milks that rely on nuts or legumes, rice milk comes from a grain, giving it a naturally sweet taste and light texture that sets it apart from thicker alternatives.
The process typically involves blending cooked rice with water and then straining out the solids to create a milk-like consistency. The result is a mild-flavored beverage that doesn’t overpower other ingredients, making it versatile in the kitchen.
My 5-year-old took one sip and said, “Mommy, it tastes like the yummy milk after my Lucky Charms! But not strong. I like it!” And honestly, that’s the perfect way to describe it.
Nutritional profile
When it comes to nutrition, rice milk has its own strengths. While it’s generally lower in protein than other plant milk, typically containing only 1-2 grams per cup, its hypoallergenic properties make up for this. Rice milk is naturally free from lactose, nuts and soy, making it one of the least allergenic milk alternatives.
Most commercial rice milks are fortified with calcium, vitamin D and B vitamins to enhance their nutritional value. With approximately 120 calories per cup, unsweetened rice milk gives you a moderate-calorie option that delivers a good source of carbohydrates for energy. Its low-fat content, typically around 2-3 grams per cup, is good for those watching their fat intake.
Dream is one particularly popular brand of rice milk. The company emphasizes its commitment to using whole-grain brown rice, which contains more nutrients than white rice. Their classic rice milk is enriched with calcium, vitamin D2, vitamin B12 and vitamin A.
Rice milk is helpful for people with multiple food allergies. It’s one of the few options that work for those who react to both nuts and soy, and its gentle digestion profile makes it good for sensitive stomachs.
The production process
Making rice milk starts with whole grains, usually brown rice, that are milled and mixed with water. Enzymes help break down the starches into natural sugars, giving the milk its mild sweetness. The liquid is then filtered to remove solids, creating a smooth texture.
Many manufacturers add vitamins and minerals before homogenizing and pasteurizing for consistency and safety. Some brands include thickeners like vegetable oils or gums to adjust the texture. The result is a mild, lightly sweet dairy alternative that works well in many applications.
Dietary restrictions and allergies
Rice milk stands out when it comes to dietary restrictions. It’s naturally free from lactose, gluten — though some brands may have cross-contamination — soy and nuts, making it an excellent choice for those with multiple food allergies or sensitivities.
This hypoallergenic nature makes rice milk the go-to option for individuals with complex dietary needs. However, it’s worth noting that rice milk is higher in carbohydrates than other plant milk, so those monitoring blood sugar levels should choose unsweetened varieties and consume them in moderation.
A sustainable choice
Choosing rice milk can be part of an environmentally conscious lifestyle. Rice cultivation does require significant water resources, but many manufacturers are working with farmers to implement more sustainable growing practices that reduce water usage and methane emissions.
Like all plant milk, rice milk has environmental considerations, but it offers advantages over dairy regarding its land use and carbon footprint. Rice is also an efficient crop in terms of land use, producing more food per acre than many other plants. Some brands use organic rice, reducing the environmental impact by avoiding synthetic pesticides and fertilizers that can harm ecosystems.
Cooking and baking with rice milk
Rice milk’s light consistency and natural sweetness work well in the kitchen. In baking, it adds a subtle sweetness to muffins, pancakes and quick bread. Its thinner texture works well in recipes where a light batter is wanted — it’s perfect for pancake art batter, though you may need to reduce other liquids slightly in some recipes.
When cooking, rice milk can be used in creamy soups, light sauces and simple desserts where its mild flavor won’t compete with other ingredients. Remember, it doesn’t thicken as readily as higher-fat milk, so you might need to add a thickening agent for certain dishes.
Rice milk is also good for everyday use. Here are some simple ways to incorporate it into your meals:
- Mix it into smoothies for a naturally sweet base.
- Pour it over hot or cold cereals for breakfast.
- Use it to make simple puddings and custards.
- Create lighter versions of cream-based soups.
Store your rice milk in the refrigerator and consume it within seven to 10 days after opening. Like most plant milks, it may separate when sitting, so give it a good shake before use.
I find that rice milk brings a lovely lightness to morning smoothies and doesn’t compete with other flavors. It also works well in desserts, especially rice pudding, where it enhances the natural grain flavors.
Why you should try rice milk
With its gentle flavor profile, allergen-friendly status and environmental benefits, rice milk is worth trying. If you’re navigating complex food allergies, seeking a lighter alternative to dairy milk or simply expanding your selection, rice milk gives you a refreshing option that complements rather than overpowers your food and beverages.
It may not have as much protein as other plant milk, but rice milk’s specific properties make it a valuable option in a well-rounded plant-based kitchen. So next time you’re browsing the non-dairy section, if you’ve overlooked rice milk before, it’s worth a second look — especially if you need a light, allergy-friendly option.
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.