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Avocado milk is nut, seed and coconut-free. This versatile milk is Paleo, Keto, Low Carb, AIP, Whole30 and GAPS-friendly. Creamy and delicious, it stays that pretty light green color in the fridge for days! Avocado milk is allergy-friendly and great for gulping by the glass! Just five minutes to make and a few ingredients!
What makes avocados healthy?
Avocados are indeed healthy!
Avocados are rich in monounsaturated fat, amino acids, and vitamins and minerals that have anti-inflammatory effects, including B vitamins, and vitamins K, E and C.
Benefits of Avocado Milk
If you can’t eat coconut, nuts or dairy — or if you want to avoid consuming these foods too often — Avocado Milk can give you broad healing nutrition while also protecting you from foods that your body doesn’t recognize as friendly.
(Note- those with FODMAP sensitivities may not fare well with avocados, which can cause bloating when this condition is present.)
ALSO — I have clients who love this recipe. It is so sweet to see the recipe meet people’s needs! One of my favorite kiddos can’t have nuts or seeds or coconut, and his mama makes him this every week. He drinks it down, glass after glass, his favorite. That fills my heart the way it fills his belly: all happy goodness.
How we thought of Avocado Milk
Most of us love avocado.
Most of us are open to, or already have, enjoyed avocado in sweet settings: smoothies, cake or muffin recipes, as the base for raw chocolate ganache or fudge (find these recipes in my treats cookbook here) and ice cream.
By the way, here’s my Avocado Sorbet recipe with 7 flavor variations; it’s a wonderful recipe!
So it’s not a big leap, the concept of Avocado Milk.
Avocado Milk was inspired by my teenage daughter and the need for another milk that was allergy-friendly! So many food intolerances have been in this house. The intolerances can be an impetus to create something new and delicious!
Here’s my daughter’s original recipe! When she first had the idea, she was just 13 years old! She searched everywhere on the web for a recipe or for someone who had done it already. But no one had. Frances has always been precocious, and she already had her own food blog, which she’d started at the age of 12. So she created the recipe and published it. My recipe is just the slightest variation on hers.
(She’s off to new things now, graduated high school early and studying abroad, but her blog still sits there as a sweet witness of her good work at a young age. So — special thanks to her for developing a truly new recipe concept that the world still needs today!)
How does Avocado Milk taste?
Avocado milk is predictably creamy, doesn’t actually have a strong avocado flavor, is pretty mild and very versatile. My recipe is perfumed heavily with vanilla.
If you leave the vanilla out, and sweeten with honey, the milk tastes like honey (but doesn’t stay as green in the fridge).
Avocado milk is a little thick, and gets a bit thicker when chilled.
Recipe tips and ingredients
Avocado milk is made quickly in the blender with just a few ingredients, including avocados and water. Here are the other ingredients and a few notes about them:
- Gelatin — We use just a teeny bit (find it here) to help keep the milk homogenized. Outcome: The milk won’t settle! We also use gelatin because we believe it helps to keep the milk green! Amazingly, the milk does not brown. Avocado Milk can stay in the fridge for a few days; and it will stay completely light green and pretty. The gelatin must protect the avocado from oxygen, sealing in the color. (Note: The honey version of this recipe browns a bit when stored in the fridge for days. The stevia version does not.)
- Stevia or other sweetener — We use stevia to sweeten for our own family, which is ideal for the Keto diet and low carb needs. As you know, stevia brands vary a lot. Start with less and add more to your liking, whatever form you choose.
- Honey — AIP and GAPS diet, you can use 2 to 3 tablespoons of raw honey instead of stevia, according to how sweet you like the milk. The recipe (below) gives that detail. (Note: The honey version of this recipe browns a bit when stored in the fridge for days; the stevia version does not. If this bothers you, you can make the Chocolate! or Carob 🙂 version of this recipe, which is wonderful. See how to make the Chocolate/Carob Avocado Milk variation in the recipe Notes below the recipe.)
- Whole30 — For Whole30 needs, there are three options: add less sweetener, omit the sweetener entirely, or add soaked dates before you purée — depending on your preference.
How to use avocado milk?
- Anyway you usually like milk is great: over sprouted cereals, AIP and GAPS porridge, in smoothies, by itself, poured over a baked good with berries or other condiments, to make custard etc.
- Readers have told me they heated the milk and blended it with toasted carob powder to make an AIP-friendly hot “chocolate” that they loved.
- I also have a reader who uses avocado milk in her afternoon tea! and loves it!
- Want even more healthy fats? Add in the best MCT oil! (Find it here.) 1 tablespoon per serving can be blended in!
Avocado Milk (Keto, Paleo, AIP, Whole30, GAPS)
Equipment
Ingredients
- 2 cups filtered water
- ½ medium/average-sized avocado ; it measures just under ½ a cup if diced into 1/2" pieces
- 1-½ teaspoons vanilla extract ; for AIP: use AIP-compliant vanilla
- ½ teaspoon gelatin , see link and discount code below in Recipe Notes
- stevia or honey: stevia to taste for KETO (about 10 drops to start, depending on brand); or use 2 to 3 Tablespoons honey for AIP and GAPS (I use 2)
- sprinkle sea salt , optional
Instructions
- Place ½ cup water into small saucepan. Sprinkle gelatin over its surface. Heat and stir until foamy and gelatin has dissolved, about 2 minutes. Set aside.
- Place remaining ingredients into blender: remaining water, avocado, optional vanilla, stevia or honey and sea salt. Blend on medium-high speed for 20 seconds. With motor still running, pour gelatin water through the door in the lid, processing an additional 10 seconds. (For measuring avocado: I've shown in the photo below that an average-sized avocado measures 4" long and is just under ½ a cup if diced into 1/2" cubes.)
- Serve or chill until ready to use. (It will thicken slightly upon chilling.)
Notes
Find the best gelatin HERE. Enter code BEAUTIFUL10 at checkout for 10% off your entire order. 🙂
Avocado milk stays fresh and light green in the fridge for several days. You will not need to stir it again before serving, as no settling occurs.Chocolate or Carob Avocado Milk variation
Chocolate Avocado Milk is delicious! If you use honey to sweeten the Avocado Milk, some discoloration will occur during storage (whereas the stevia version stays green). One way around this, if it bothers you, is to make the Chocolate (Keto, GAPS) or Carob (AIP) version of this recipe! Or you can make the Chocolate version simply because it's yummy and fun.- Before you heat the water to dissolve the gelatin, also whisk into it: 2 Tablespoons cocoa powder or toasted carob powder AND 2 Tablespoons extra sweetener (or 5-8 drops stevia/Keto sweetener); (so honey, for GAPS, or it's also okay to use coconut sugar for AIP and Paleo).
- Once the cocoa or carob is whisked in, heat as usual, and proceed with the recipe above.
Nutrition
You can watch or share the YouTube video of how to make Avocado Milk here.
Tessa@ Tessa the Domestic Diva says
i love this idea…way to think outside the box!!
Megan Stevens says
Thanks, Tessa! So appreciated!! 🙂
Emily @ Recipes to Nourish says
This is so creative and so cool! I have never seen anything like this before. Pinned it 🙂
Megan Stevens says
Thanks, Emily! 🙂
linda spiker says
Once again you blow my mind. PS my daughter has had to go grain free (which I knew would be an eventuality) Living GF only prolonged the inevitable. She has suffered with such stomach pain and is now better. It will remain to be seen if she can stick to it.
Megan Stevens says
That sounds like us. We did gluten-free, even sourdough gf for maybe a year; but it couldn’t touch the real healing we needed. We just kept getting worse. I’m so glad her stomach pain is better!!! It is so often pain that makes us change our diet. Sometimes when you change it’s a long while before you can go back, depending on how sick a person is. Once we started GAPS we couldn’t return to gluten-free; our bodies told us loud and clear. So maybe her body, too, will help keep her where she needs to be, grain-free, while greater healing happens. Thanks, Linda!
Raia Torn says
Oh, I bet this would be wonderful in smoothies! And I’m sure my 4-year old son would love having green milk. Haha.
Megan Stevens says
Yes, lol!
Marjorieann1977 says
Avocados are probably my favorite food and now I can’t wait to try this! I’m sure I will love it 🙂
Megan Stevens says
Yay, Marjorie, great!! So glad.
Renee Kohley says
This is really neat! What a great gentle alternative for dairy free friends!
Megan Stevens says
I love your wording, yes, exactly- gentle for dairy-free friends! 🙂 And I can’t have coconut; so it’s something we can all have. 🙂
Anna @GreenTalk says
Love this recipe. I can’t eat avocados raw anymore. Is there a way I could cook it first. Apparently cooking takes away the allergy. Also, this would be create to use in key lime pie since it is already green…(Hint, Hint Make a gluten free key lime pie recipe!!)
Megan Stevens says
Anna, you could sure try! Blend; then heat gently in a saucepan. I didn’t know about this allergy and cooking them. Thanks for the introduction to that. I do have an avocado kiwi lime pie (very gluten-free~ grain-free 🙂 ) in my cookbook, if you’re interested. 🙂
dorey says
So, this can work for intro gaps after avocado’s have been introduced? cuz ginger and chamomile teas are absolutely great, but I’m starting to miss something else, too!
Thank you so much even if not!
Megan Stevens says
Yes, you can do that! You may want to leave the vanilla out; but the other ingredients are all safe for GAPS Intro! 🙂
dorey says
Oh true, I didn’t think about the vanilla! Thank you! I’ll make this tomorrow, so much fun!!
Megan Stevens says
I’m so glad!! Yes, it’s amazing on Intro to have one new freedom. 😉
dorey says
yes! after 4 weeks of broth and very few veggies w/ kefir or yogurt, I think I’m finally ready to slowly move on. I haven’t done this yet because I’m a little terrified of adding things in case my body starts to hate me again but I will soon! Yeey!
Stephanie Russell says
This is such a unique idea! I have a question regarding the gelatin – do you think collagen would work just fine in its place?
Megan Stevens says
Hi Stephanie, no, it won’t. That’s because gelatin holds the texture whereas collagen will just liquify.
Stephanie Russell says
I see, that makes sense. Thank you for responding! I plan on trying this as soon as I am able to!
Megan says
Great! Enjoy! 🙂
Katie says
Any thoughts on using this to make ice cream instead of a nut milk or coconut milk?
Megan says
Yes, Katie, actually the way to go for that is this recipe: https://eatbeautiful.net/2015/07/26/avocado-vanilla-ice-cream-3-variations-peppermint-mint-chocolate-chip-chocolate/ It’s avo ice cream/sorbet, and it’s wonderful! 🙂
Susan says
Any thoughts on a vegan “gelatin” substitute?
Megan says
Hi Susan, my first go-to would be agar agar, if there is no seaweed allergy present. I haven’t done it, so I can’t tell you guidelines or ratios, but just a bit is needed. Xanthan gum would be easier and may work as well, but it may not prevent browning the way that gelatin does. Good luck and good question!
Karen @ Seasonal Cravings says
I would have never thought of this but I’ll bet it’s delicious. I eat tons of avocado for it’s health benefits and can’t wait to give this a try!
Jean says
I seriously need to try this! Such a brilliant idea and so amazing for those who are dairy and nut intolerant.
Megan says
Thanks Jean!
Lindsey Dietz says
Genius. How wonderful that you’ve given even coconut-free people a viable milk option for creamy treats, smoothies, and more! What a gift, Megan!
Megan says
So kind, Lindsey, thanks! I hope so! 🙂
Yang says
I have never thought of making avocado milk! But this looks so YUM!!!
Raia Todd (@RaiasRecipes) says
How fun that your daughter came up with this recipe! I love including my kids’ work on my blog, too. It’s so precious. 🙂
Carol Little R.H. @studiobotanica says
Excited to make this — how inspiring that your daughter researched/dreamed it up years ago!
My niece is DF so I am going to make this for her as well.. and make her eyes shine with how good it is!!
Thanks to you both for sharing Megan.
Megan says
So sweet, Carol!! I hope she loves it! 🙂
MyYellowApron says
Love that glass and the avocado coconut milk sounds super delish. I love coconut.
Irena says
I would never have thought of using avocado to make milk but it totally makes sense. Genius idea and well executed by the looks of it. Must try for me!
Kari says
So excited to try this out! What a fantastic idea, and a really great alternative for nut and coconut milks!
Cathy says
What a great idea! It’s wonderful to have such a nutritious milk alternative to nuts, coconut, and dairy.
Monique Nymeyer says
Oh my goodness – avocado milk! This is such an incredible concept, and I love the crazy colour! I never would have thought to make it… then again, avocado is such a great ingredient for making smoothies creamy, so why not!
ChihYu says
You had me at avocado. Now I have to make it for my husband, too. I know he’d love it !
Yvonne says
Thank you so much for this recipe ! I can’t wait to try it. So excited to have another option for milk other than almond or coconut. I will be making some this weekend, I bet it would be so good in my smoothie bowl.
Megan says
You’re welcome. I love your idea of using it for a smoothie bowl, beautiful!
MRS LEONIE J FARLEY says
Awesome Megan X I had the same idea and wondered why it wasn’t on shelves as obvious that advocados have the ability to make a milk from them or even the sap. Very happy to find aomeone has indeed come up with a recipe. Bless uou and your advocados milk. X
Megan says
Aw, terrific, fun to connect and hear your idea too! Many blessings and enjoy!
tessadomesticdiva says
This is lovely!! Pretty to look and at and totally delicious! I added a couple tablespoons of MCT oil and some vit d for good measure…oh and a pinch of Celtic sea salt! I had to add a bit more water…my avocado apparently was too big!
Megan says
Aw yes, it’s funny. I always like adding more of everything LOL, but this recipe really does call for an average-size avocado, otherwise the texture gets too thick. Thanks for sharing your variations! 🙂 I’m so glad you’re enjoying the recipe!!
Stephanie says
Hi!
I have a few questions,
1) Has anyone tried to freeze the milk?
2) Make this milk with frozen avocados?
3) Bake and cook with it instead of coconut milk or other milks?
-Thanks!
Cathy says
Avacados kill my stomach. Anyone who is high FODMAP sensitive should not do this. In the Philippines they make avacado milkshakes and I loved them but they hurt my stomach. Turns out they have a compound in them that makes them high FODMAP so beware.
Allison says
Avocados vary so much in size, also affected by how large the pit is. Do you have an approximate volume or weight measurement for “1/2 medium avocado”? Thanks so much!
Megan says
Hi Allison, I’ll make the recipe again this morning and get back to you today. I am guessing it’s about 1/2 cup, surprisingly not very much to create the right texture of milk. It’s true that too much avocado makes the milk too thick. Back soon. 🙂
Allison says
Awesome, thanks so much! Looking forward to using this milk alternative. I’m on a super restrictive diet right now that excludes coconut, so hoping for a good creamy substitute – this definitely sounds like it could fit the bill!
Megan says
Hi Allison, okay, just finished. An average sized avocado is 4″ long, and diced into 1/2″ cubes, is just under 1/2 a cup! 🙂 I’m going to add a photo to that step in the recipe now, too, of the avocado’s size next to a ruler. It is definitely your average sized avocado with an average sized pit. I hope you enjoy the milk! If you use honey to sweeten, the milk will taste like honey. If you use stevia and vanilla, the milk will taste like vanilla etc.
Allison says
Thank you!! Super excited to try this 🙂
Panther j says
This avocado milk is amazing! It’s the best. Love the creamy texture! Thank you so much for sharing this amazing recipe with the world!! If I could give it ten stars I would!!!
Brian says
I’m just curious, would you increase the avocado flavor if you just used a whole avocado with the same amount of water?
Megan says
Hi Brian, yes, you would, but the other thing that would happen that’s not ideal for milk is that you’ll end up with a much thicker beverage, more like a smoothie.
Jazmyne says
Have you ever made a high-fat coconut milk? If so, how?
Megan says
It just involves using a higher ratio of dried coconut to warm water: Less water, more coconut.
Janet says
Just discovered this and am excited to try it! I have a question and a suggestion / question…
First… have you ever tried using coconut sugar in place of the honey (honey’s a FODMAP trigger for me) in the plain version and if so, how much?
Second… since produce sections (and many kitchens) have scales, a great way to measure avocados (and all ingredients) is by weight. That way, one doesn’t have to whip out a ruler to measure in the grocery store or kitchen. Any chance you know how much your avocado weighs before and after cutting?
Thanks!
Megan says
Hi Janet, I’m not eating avocado myself right now, so I can’t help you add it immediately, but hopefully you have a scale and can weigh it the first time you make the recipe so you’ll know for the future. I do weigh my newer recipes, but didn’t used to. Let us know if you end up doing it. 🙂 You could use coconut sugar, but just be aware of two things: One, the color will be brown, so not as pretty of a milk, possibly, and secondly, coconut sugar isn’t as sweet as honey and has a different flavor profile, so you might find it doesn’t work as well or that you need a little more. I hope you enjoy your variation!