Whether you’re vegan, lactose intolerant (although yogurt may improve lactose digestion), or just looking to try something new, plant-based yogurt can be a delicious and nutritious addition to your diet. A wide assortment of plant-based products are marketed as alternatives to milk: nuts, seeds, rice, oats, and legumes. Your grocery shelves are most likely to offer yogurts made from almond, soy, cashew, oat, and sometimes rice.
Just as with dairy yogurts, the most common strains of probiotic bacteria for plant-based yogurt production are a combination of Streptococcus thermophilus and Lactobacillus delbrueckii subsp. bulgaricus, which exhibit a mutualistic relationship. These strains are essential for the fermentation process that defines yogurt, regardless of whether it’s made from dairy or plant-based milk.
The composition of plant-based milk alternative products, including their nutrient profiles, varies depending on the plant source, processing methods, and added ingredients. It’s important to check specific product labels for precise information.
For a quick comparison of the most popular plant-based milks, here is a table with the nutritional information for one cup (240 ml) of almond, soy, cashew, oat, and rice milk:
| Nutrient | Almond Milk | Soy Milk | Cashew Milk | Oat Milk | Rice Milk |
| Calories | 39 | 100 | 25 | 120 | 115 |
| Carbohydrates | 3.4g | 7g | 1g | 16g | 22.4g |
| Fat | 2.5g | 4.9g | 2g | 5g | 2.4g |
| Protein | 1g | 7g | <1g | 3g | 0.7g |
| Calcium | 482mg | 380mg | 450mg | 350mg | 288mg |
Your nutritional needs and preferences will determine your choice of plant-based milk. Some things to consider before choosing:
Almond Milk
- Pros: Low in calories and carbohydrates, good source of calcium.
- Cons: Low in protein.
Soy Milk
- Pros: High in protein, contains all essential amino acids, a good source of calcium.
- Cons: Some people may have soy allergies or concerns about phytoestrogens.
Cashew Milk
- Pros: Low in calories, good source of healthy fats.
- Cons: Low in protein and calcium.
Oat Milk
- Pros: Contains fiber, and is a good source of calcium, often fortified with vitamins.
- Cons: Higher in carbohydrates and calories.
Rice Milk
- Pros: Hypoallergenic, good source of calcium.
- Cons: High in carbohydrates, low in protein, and may contain arsenic.*
* Rice can absorb more arsenic from the environment compared to other grains, so it’s recommended to consume rice-based products in moderation and choose products from reputable sources that test for arsenic levels.
Step-by-step guide to making plant-based yogurt at home
Ingredients:
- Plant-based milk: Choose your favorite, such as almond, soy, coconut, or cashew milk. Make sure it’s unsweetened and free of additives.
- Thickener (optional): Agar-agar, tapioca starch, or cornstarch can help achieve a thicker consistency.
- Probiotic starter: You can use a store-bought vegan yogurt with live cultures.
Equipment:
- Saucepan or microwave: For heating the milk.
- Food thermometer: To monitor the temperature.
- Whisk: For mixing.
- Jars or containers: For fermenting the yogurt.
- Yogurt maker or warm place: To maintain a consistent temperature during fermentation.
Step-by-Step Instructions
1. Prepare the Milk
Start by heating your plant-based milk in a saucepan over medium heat. If you’re using a thickener, mix it with a small amount of cold milk to create a slurry before adding it to the saucepan. This helps prevent clumping. Heat the milk to around 180°F (82°C), stirring occasionally. This step helps to kill any unwanted bacteria and prepares the milk for fermentation.
Shortcut: Microwave on high in a microwave-friendly covered dish (I use Polish pottery) until bubbles begin emerging at the top and the lid rattles.
2. Cool the Milk
Once the milk reaches 180°F, remove it from the heat and let it cool to around 110°F (43°C). This is the optimal temperature for adding the probiotic starter. Use a thermometer to ensure accuracy.
3. Add the Probiotic Starter
Add about 2 tablespoons of store-bought vegan yogurt per quart of milk. Whisk thoroughly to ensure the starter is evenly distributed.
4. Ferment the Yogurt
Pour the milk mixture into clean jars or containers. Place them in a yogurt maker or a warm place where the temperature can be maintained at around 110°F (43°C). If you don’t have a yogurt maker, you can use an oven with the light on or a warm spot in your kitchen. Let the yogurt ferment for 8-12 hours. The longer it ferments, the tangier it will become.
5. Chill and Set
After fermentation, transfer the jars to the refrigerator and let them chill for at least 4 hours. This helps the yogurt set and develop its final texture.
Tips for Success
- Choose the Right Milk: Different plant-based milks yield different results. Soy milk tends to produce the thickest yogurt, while almond and coconut milk may require additional thickeners.
- Consistency: If your yogurt is too thin, try adding more thickener next time or straining the yogurt through a cheesecloth to remove excess liquid.
- Flavoring: You can add natural sweeteners like maple syrup, vanilla extract, or fresh fruit to your yogurt before serving.
- Experiment: Don’t be afraid to experiment with different types of plant-based milks and thickeners to find your perfect yogurt.
Takeaway
Making yogurt with plant-based milk is a rewarding process that allows you to enjoy a healthy, dairy-free alternative to traditional yogurt. With a few simple ingredients and some patience, you can create a delicious and nutritious treat that’s perfect for breakfast, snacks, or even dessert.
Key references
“Plant Milk.” Wikipedia, Wikimedia Foundation, 7 Aug. 2024,
“Plant-Based Milk Alternatives (PBMA).” U.S. Food and Drug Administration, 22 Feb. 2023, www.fda.gov/food/food-labeling-nutrition/plant-based-milk-alternatives-pbma. Accessed 7 Aug. 2024.
“Yogurt: Beyond Breakfast.” International Probiotics Association, 7 May 2020.
Facioni, Maria Sole et al. “Nutritional management of lactose intolerance: the importance of diet and food labelling.” Journal of translational medicine vol. 18,1 260. 26 Jun. 2020, doi:10.1186/s12967-020-02429-2
Harper, Aimee R et al. “Fermentation of plant-based dairy alternatives by lactic acid bacteria.” Microbial biotechnology vol. 15,5 (2022): 1404-1421. doi:10.1111/1751-7915.14008
Redan, Benjamin W et al. “Analysis of Eight Types of Plant-based Milk Alternatives from the United States Market for Target Minerals and Trace Elements.” Journal of food composition and analysis: an official publication of the United Nations University, International Network of Food Data Systems vol. 122 (2023): 105457. doi:10.1016/j.jfca.2023.105457