How to Make Brown Rice Milk (Naturally Sweet, Dairy-Free)

Rice milk is the plant milk for people who cannot have the others. No nuts, no soy, no gluten, no dairy, and naturally a little sweet without anything added. It is also the thinnest and the highest in carbohydrate of the common plant milks, so it comes with real trade-offs worth knowing before you make it.

Why brown rice, and why cooked

Use cooked brown rice, not raw. Raw rice does not blend smooth and can be hard to digest; cooked rice blends into a soft, naturally sweet milk. Brown rice keeps the bran, so it brings a little more fibre and a nuttier flavour than white rice milk. This is a good use for leftover cooked brown rice.

The natural sweetness is a feature: as rice cooks and blends, some starch converts to sugar, which is why rice milk tastes mildly sweet with nothing added.

The method

1. Start with cooked, cooled brown rice. About 1 cup.
2. Blend with 3 to 4 cups of water on high for a minute or two until smooth.
3. Strain through a nut milk bag or fine cloth. Rice leaves a fine sediment, so strain well, and let it settle then decant if you want it clearer.
4. Flavour with a pinch of salt, a date, or vanilla if you like.

Because it is made from cooked rice, brown rice milk is quick; there is no soaking step.

The ratio

1 cup cooked rice to 3 to 4 cups water. Three for a creamier milk, four for a lighter, more drinkable one. Rice milk is naturally thinner than nut or oat milk, so do not expect the same body.

Style	Rice : Water
Creamier	1 : 3
Everyday	1 : 4

The honest nutrition limits

This is where rice milk needs a clear-eyed look, because it is often marketed as simply “healthy” plant milk.

It is the highest in carbohydrate and lowest in protein of the common plant milks. Rice is a starch, so rice milk is essentially a starchy, mildly sweet drink. It has very little protein and, once strained, little fibre.

Its natural sugars give it a higher glycemic effect than nut milk. Not a problem for most people, but worth knowing if you are watching blood sugar.

Homemade is not fortified. Commercial plant milks add calcium and B12; yours will not have them.

None of this makes rice milk bad. It makes it the right choice for a specific reason, allergies, not a high-protein or low-carb one. If protein matters, nut milk or dairy is a better pick; if you want creamy and nut-free, oat milk sits in between.

Storage

Keeps 3 to 4 days in the fridge, sealed. Rice milk separates and settles more than other plant milks, so shake well before every use. Do not boil it hard, as the starch can thicken.

FAQ

Is rice milk healthy?

It is a good allergy-friendly option: no nuts, soy, gluten or dairy. But it is high in carbohydrate, low in protein, and homemade is not fortified, so it suits some needs better than others.

Do I use raw or cooked rice?

Cooked. Raw rice does not blend smooth and is harder to digest. Cooked brown rice makes a soft, naturally sweet milk.

Why is rice milk sweet?

As rice cooks and blends, some of its starch converts to sugar, giving a mild natural sweetness with nothing added.

Is rice milk high in protein?

No, it is the lowest-protein common plant milk. For protein, nut milk or dairy is a better choice.

How long does homemade rice milk keep?

Three to four days in the fridge. It separates more than other milks, so shake well before use.

General information, not medical advice. Values vary by ratio.