• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
The Healthy Home Economist

The Healthy Home Economist

embrace your right to a lifetime of health

Get Plus
  • Home
  • About
  • My Books
  • Shopping List
  • Archives
  • Log in
  • Get Plus
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
  • Get Plus
  • Log in
  • Home
  • About
  • Subscribe
  • Archives
  • My Books
  • Shopping List
  • Recipes
  • Healthy Living
  • Natural Remedies
  • Green Living
  • Videos
  • Natural Remedies
  • Health
  • Green Living
  • Recipes
  • Videos
  • Subscribe
Healthy Home Economist / Archives / Recipes / Special Diets / Dairy Free Recipes / Creamy, Nutritious Wild Rice Milk

Creamy, Nutritious Wild Rice Milk

by Sarah Pope / Affiliate Links ✔

Jump to Recipe

wild rice milk in a glass One of the biggest problems with rice milk as a milk substitute is that it is basically a glassful of carbs. There is little to no redeeming nutritional value including a hugely imbalanced macronutrient profile. This means that there is no fat and little protein to balance out the high carbohydrate content.

For this reason, commercial rice milk is artificially fortified to make the nutrition label acceptable to the FDA and consumers. Synthetic vitamins are added that cause more harm than good. The inclusion of rancid polyunsaturated oils adds the burden of free radicals and inflammatory omega-6 fats.

Unfortunately, without exception, commercial rice milk is to be avoided including those certified organic. The lame attempts by food manufacturers to make this traditional beverage “healthy”, in fact, make it far worse.

I examined every single brand of rice milk at the healthfood store. To my dismay, they were all unacceptable for human consumption especially for children! All contained cheap vegetable oil and/or synthetically derived vitamins with vitamin A palmitate and vitamin D2 the worst of the bunch. Some brands included dangerous additives such as carrageenan. They were all nearly devoid of any protein value with a pitiful 1 gram per serving.

Incidentally, synthetic vitamin D2 is not going to protect you from vitamin D deficiency symptoms. On top of that, the stuff is toxic. It is made by irradiating fungus and plant matter (1).

Add the risk of arsenic in paddy grown brown or white rice to the mix. All up, it is easy to conclude that rice milk is a beverage that simply should not be consumed.

This assumption would be hasty, as it is possible to enjoy delicious and healthy rice milk. Let’s think outside the box on this one!

Rice Milk Made with Wild Rice

The simple rice milk recipe below uses nutritionally superior wild rice instead of brown. It employs soaking versus sprouting or fermenting to render the rice easily digestible. As such, there is no slightly sour taste which is off-putting for some. The result is mildly sweet, creamy and satisfying.

Wild rice is naturally much higher in minerals and has double the protein of brown rice. The slightly nutty flavor adds a pleasant taste to the beverage reminiscent of traditional almond milk.

The traditional Ayurvedic remedy known as rice water is also more nutritious when made with wild rice.

This homemade rice milk recipe is a nutritious choice for those allergic to dairy and nut milks who perhaps do not tolerate coconut milk either. It is delicious on its own served cold or blended into a smoothie.

You may use sprouted red rice instead of soaked wild rice to save a step and proceed directly to cooking if desired. While more convenient, it won’t have quite as much nutritional benefit as heirloom wild rice.

3.58 from 7 votes
Print

Wild Rice Milk Recipe

This creamy rice milk uses wild rice which adds more nutrition and eliminates the risk of arsenic, synthetic vitamins, and cheap fat found in store brands.

Course Drinks
Servings 4 cups
Calories 150 kcal
Author Sarah Pope

Ingredients

  • 8 cups filtered water
  • 1/2 cup wild rice
  • 1 Tbsp avocado oil
  • 3 Tbsp collagen peptides
  • 1 tsp sea salt
  • 2 tsp vanilla extract
  • 3-5 drops liquid stevia extract optional

Instructions

  1. Place wild rice in a large bowl. Add enough filtered water to cover. Stir in sea salt. Leave on the counter uncovered for 7-8 hours or overnight.

    soaking wild rice
  2. Drain wild rice and discard soaking water. Rinse and drain again.

    rinsing wild rice
  3. Place wild rice and 8 cups filtered water in a pot or slow cooker (I use a VitaClay). Bring to a boil and then turn down heat to simmer with lid on for 2-3 hours or until rice is soft and mushy.

  4. Leave wild rice and water in the pot or slow cooker and blend thoroughly with a handheld blender.

    blended rice milk
  5. If a very smooth rice milk is desired, strain out wild rice hulls. If slight texture to the rice milk is acceptable, do not strain.

  6. Add hydrolyzed collagen peptides, avocado oil, vanilla extract and optional stevia extract. Blend once more with the handheld blender.

    wild rice milk blended
  7. Cool to room temperature and then refrigerate. Wild rice milk will last 4-5 days in the refrigerator. It also freezes well for later use.

  8. Serve wild rice milk cold on its own or blended into smoothie of choice.

    rice milk in a glass

Recipe Notes

Use of hydrolyzed collagen peptides also referred to as collagen hydrolysate adds a healthy source of protein to the wild rice milk.

Please do not substitute with protein powder!

This rice milk recipe has 6 grams of protein per serving and 3.5 grams of fat (2.5 g monounsaturated, .5 g saturated, and .5 g polyunsaturated). 

Nutrition Facts
Wild Rice Milk Recipe
Amount Per Serving (1 cup)
Calories 150 Calories from Fat 32
% Daily Value*
Fat 3.5g5%
Saturated Fat 0.5g3%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.5g
Carbohydrates 24g8%
Fiber 1.5g6%
Protein 6g12%
* Percent Daily Values are based on a 2000 calorie diet.
FacebookPinEmailPrint
Category: Beverage Recipes, Dairy Free Recipes
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: Amazon #1 bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

You May Also Like

healthy oj with a juicer and sliced oranges on countertop

Healthiest Way to Drink OJ (+ recipe)

water kefir soda

Homemade Water Kefir Recipe (+ Video)

Keto Chocolate Pudding (5 ingredients, no alternative sweeteners) 1

Keto Chocolate Pudding (5 ingredients, no alternative sweeteners)

Easy Homemade Kale Chips Recipe

Easy Homemade Kale Chips

keto panang curry sauce

Thai Panang Curry Sauce (Keto Style)

soy-free natto in glass bowl with bamboo fork

Homemade Natto (soy-free)

Going to the Doctor a Little Too Often?

Get a free chapter of my book Traditional Remedies for Modern Families + my newsletter and learn how to put Nature’s best remedies to work for you today!

We send no more than one email per week. You will never be spammed or your email sold, ever.
Loading

Reader Interactions

Comments (13)

  1. mary

    Apr 2, 2021 at 12:31 pm

    I have not tried this yet but wondering if all the ingredients are necessary? It seems like a lot of stuff. I would guess the nutritional difference between wild and brown rice is due to the fact that wild rice is not rice at all, it is grass. It does not have to be cooked and can be eaten after soaking only.

    Reply
  2. Sandy DeDera

    Jan 26, 2019 at 9:20 am

    Hi!
    What is a serving size of the wild rice milk? How much calcium does it contain?

    Reply
  3. Bethany

    Jan 31, 2018 at 4:34 pm

    5 stars
    I just made this recipe with a few changes. In place of avocado oil (didn’t have any on hand), I use about a 4th of a cup of Organic Forest Coconut Milk (IMO the best canned coconut milk), maple syrup instead of stevia, and actually ended up adding some mint leaves. I have a countertop herb garden, so I just plucked a few leaves of the mint plant, shredded them and let them soak in the glass of rice milk. The slight hint of mint made it taste SO GOOD. Come to think of it I totally forgot to add the salt. Oh well, it still tasted great.

    Reply
  4. Reyna

    Jul 17, 2017 at 4:12 pm

    Hi, just to make sure this alternative to traditional milks can work for an one year old having the same benefits of the other ones? I saw contains protein and fat but was wondering what about vitamins

    Reply
  5. Florida Book Lover

    Feb 23, 2017 at 10:32 am

    Hey Sarah! First, I wanted to say THANK YOU for your work- It has completely changed my life around. Sticking to a holistic diet based on your blog can be challenging at times, like when all my friends want to go to Starbucks to guzzle artificial colors and preservatives, but it has payed off. I feel so much more energized than I did five years ago, even though I was younger haha! As the owner of an independent bookshop in Florida, I can say your books are one of our best sellers. I was wondering if you could maybe stop by one day in the month of March since you live around here. The month of March is our “Holistic Diet Awareness” month, and we are having a sale on all books that promote a healthy, holistic diet and lifestyle, including yours! We would appreciate it so much if you could possibly stop by the shop one day and do a booksigning? At your discrepancy of course. I don’t know if this is the right way to contact you, I can’t communicate through Facebook, etc. because I am not on social media. If you are interested please contact me at [email protected]. Thank you so much Sarah for your dedication to health and wellbeing.

    Reply
    • Sarah

      Feb 23, 2017 at 10:40 am

      I would be delighted! I will send you an email now 🙂

  6. Sab

    Feb 18, 2017 at 3:57 pm

    Hi Sarah. Being a Muslim I can only use halal products so unfortunately I cannot buy the collagen products online and there are no halal alternatives… what can I add in place? I make bone broth at home from organic chicken carcasses. Would I add that and how much? My dear daughter needs a milk alternative at 16 months old she is a poor eater and only drinks raw goat milk which we think she may be allergic to. In the process of attempting to heal
    Her gut I am looking for a healthy alternative. Thank you

    Reply
    • Sarah

      Feb 19, 2017 at 9:19 am

      Hi Sab, there aren’t any alternatives to collagen or gelatin that I would feel comfortable recommending. Just leave it out if you cannot find one that is acceptable and just be sure your daughter is getting good quality protein from other sources. The good news is that wild rice milk has double the protein of regular rice milk made with brown rice, so that helps somewhat.

  7. Amber McKenna

    Feb 17, 2017 at 7:55 am

    5 stars
    This wild rice milk turned out fabulous! Thank you for posting this recipe!!! My daughter who is allergic to nearly all alternative milks out there, guzzled it down. She also liked the slightly mauve color, ha ha.

    Reply
  8. Jennifer

    Feb 16, 2017 at 4:44 pm

    Hi Sarah! Your VitaClay Pot looks very interesting. I’ve been trying to decide on getting an InstaPot – could you tell us the difference between the two? Thanks as always!

    Reply
    • Sarah

      Feb 16, 2017 at 9:40 pm

      Here’s a post I wrote about the vita-clay back in 2015 when I started cooking with them (I actually own 2 of them now, I use them so much!). https://www.thehealthyhomeeconomist.com/clay-pots-safe-slow-cooking/

      The instapot is stainless steel, so that was a showstopper for me right there. I wanted something that I could cook everything in, including acidic foods such as tomato based sauces and broth with added vinegar. Stainless steel leeches nickel and chromium into food if acidic foods are cooked in it. An upcoming post will explore that in more detail.

  9. Stella Chadwick

    Feb 15, 2017 at 11:10 pm

    5 stars
    Hi there – thank you so much for this post and for all your other posts – I am a big fan! I use the Great Lakes gelatine powder regularly but have never used the collagen powder you mention in this recipe. Are they similar products? Many thanks

    Reply
    • Sarah

      Feb 16, 2017 at 8:47 am

      Great Lakes is also a quality product. I used it for years before switching to the Vital Proteins one linked to in the recipe. Use whichever one you prefer. This article explains the difference between gelatin and collagen peptides.
      https://www.thehealthyhomeeconomist.com/gelatin-and-collagen-hydrolysate-whats-the-difference/

      I hope you enjoy the rice milk … 🙂

3.58 from 7 votes (4 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Sidebar

Mother Nature’s Medicine Cabinet

5 Secrets to a Strong Immune System

Loading

The Healthy Home Economist

Since 2002, Sarah has been a Health and Nutrition Educator dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. Read More

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Check Out My Books

Mother Nature’s Medicine Cabinet

5 Secrets to a Strong Immune System

Loading

Contact the Healthy Home Economist. The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy.

Copyright © 2009–2025 · The Healthy Home Economist · All Rights Reserved · Powered by BizBudding Inc.

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.