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image of granola and a jar of vegan bean milk in the background

Vegan Bean Milk (soy-free, nut-free, grain-free)

Vegan Bean Milk is a nutritious, creamy beverage that's great for topping cereal, oatmeal, granola and adding to smoothies. This recipe is naturally gluten-free. Vegan Bean Milk is dairy-free, soy-free and nut-free. And you can actually make this beautiful milk with canned beans! — super convenient!
Course Breakfast, condiment, Snack
Cuisine American
Keyword bean, dairy-free, gluten-free, grain-free, milk, nut free, vegan
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 8 servings
Calories 56kcal
Author Megan
Cost $2 or less if you use dried beans


  • blender


  • 1 can white beans OR 1-2/3 cup cooked white beans: navy, kidney or Northern
  • 1-2/3 cup filtered water
  • 2 Tablespoons maple syrup You could also use two soaked, softened dates, if preferred. (For GAPS, use honey; for Low Carb, sub in Lakanto's Maple Syrup or stevia, to taste.)
  • 1/8 teaspoon cinnamon Use more if preferred. I like it subtle.
  • Optional: 1 teaspoon vanilla extract, 1 to 2 pinches sea salt


  • Place water, beans, maple syrup and cinnamon in high-powered blender. Blend for 30 seconds at medium speed. Increase speed to medium-high for 20 additional seconds.
  • Pour into quart-size mason jar, and serve, or refrigerate until ready to use.


The Low Carb, Keto version of this recipe has 4.5 grams net carbs per serving.


Calories: 56kcal | Carbohydrates: 11g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 185mg | Fiber: 2g | Sugar: 3g | Calcium: 32mg | Iron: 1mg