Are you curious about pea protein milk and what it can do for your health? Perhaps you’ve heard of this relatively new type of dairy-free plant-based alternative. If so, you’re in the right place.

It is ideal for anyone looking to increase their healthy lifestyle and ensure they get enough protein in their diet without relying on animal products. Pea protein milk is becoming increasingly popular due to its delicious taste and health benefits.

This article will dive into pea protein milk, examining its origins, nutritional benefits, and other effects that have led many to switch — or at least consider — from cow’s milk. From athletes to those reducing their dairy intake due to dietary restrictions or allergies, individuals across all age groups are beginning to discover just how beneficial pea protein milk can be when incorporated into one’s diet.

So read on and get ready to explore the possibilities as we break down everything you need to know about pea protein milk.

What is Pea Protein Milk Made Of?

Pea protein milk is a non-dairy alternative made from pea proteins derived from yellow split peas. Yellow, not green, field peas are used to make the flour for pea milk.

Pea milk is prepared by mixing pure protein (isolated from the fiber and starch in the flour) with water and additional components, which may include sunflower oil and vitamins like B12. This contrasts with the soaking process that creates many other dairy-free kinds of milk.

Some pea protein used in pea protein milk is usually isolated from yellow split peas and processed until it becomes powder. This pea protein powder is then used to create pea protein milk, which is lactose-free, vegan-friendly, and free from added hormones or antibiotics.

Can You Mix Pea Protein with Milk?

Yes, pea protein powder can be mixed into regular cow or dairy-free milk. This is often done to increase the protein content of a drink, but pea protein should only replace some of the milk in a recipe as it will alter the taste and texture. For best results, pea protein should only make up about 20-30% of the total milk content.

What are the Health Benefits of Pea Protein Milk?

There are several health benefits of pea protein milk, including:

1. Allergy-Friendly Milk Alternative

Pea protein milk is free from any of the eight major food allergens, making it an ideal choice for those with allergies or intolerances. It is free from dairy, lactose, cow’s milk proteins, and gluten making it an ideal alternative for those with allergies or dietary restrictions. [1]

2. Low in Saturated Fats

Pea protein milk contains almost no saturated fats compared to dairy milk, which makes pea protein milk a healthier alternative for those trying to reduce their intake.

3. Heart Health Benefits

Studies have shown that pea protein milk can improve heart health by reducing cholesterol levels, helping to reduce the risk of cardiovascular diseases. [2]

4. High in Protein

Pea milk is a great dairy-free source of plant-based proteins and contains more protein than cow’s milk. Pea protein milk can provide up to 8 grams of plant-based protein per cup for an added nutritional boost.

5. Low in Calories

Pea milk is often lower in calories than cow’s milk, making it an ideal choice for those on a weight loss journey.

6. Good Plant-based Diet Option

Pea milk can be an ideal choice for those looking to reduce their animal product intake without sacrificing the nutrition they need. It is lactose-free, vegan, and free from added hormones or antibiotics.

7. High in Nutrition

Pea protein milk is high in many vitamins and minerals, including calcium and Vitamin D, providing an excellent source of nutrition for vegans and those looking to increase their daily intake of these important nutrients. [3]

Is Pea Protein Milk Good For You?

Pea protein milk can be a great addition to any diet and is suitable for reducing animal product intake. It provides essential nutrients, such as vitamins and minerals, while being free from the eight major food allergens. Those sensitivities to peanuts, soybeans, or milk would appreciate this alternative. [4]

The protein content of pea milk is quite high since it is produced from yellow peas, which are a strong source of protein. This makes pea milk an appealing choice for anyone looking to increase their protein intake, such as elderly seniors. [5]

Unlike other alternative milk, it also contains a significant amount of iron. Those on a vegetarian or vegan diet, who forgo animal products, will also benefit from this.

In addition, pea milk is low in saturated fats and high in protein, making it an ideal choice for heart health and weight loss. While pea milk may not be the perfect choice for everyone, it can provide essential nutrition without sacrificing taste or texture.

How to Make Pea Protein Milk

This unique vegetable drink from yellow peas is simple enough to make in your kitchen. But the process is easy: gather 340 grams of organic raw dry peas (the yellow ones are preferable) and 950 ml of water.

To prepare pea milk, thoroughly rinse the peas under running water, then boil them over low heat for around an hour or until they become soft.

The next step is to toss the peas into a blender with 850 ml of water and whir it around until they reach the appropriate smoothness. The milk produced from the peas will have a pale, creamy color. Next, filter it through a cotton cloth to make it more fluid.

Where Can You Use Pea Protein Milk?

Pea milk is an excellent substitute for cow’s milk in any dish. For example, you may have it in the morning with some cereals, blend it into a smoothie, or use it in your coffee. You may also use pea milk instead of regular milk in baked goods, sauces, and dressings.

As long as low-fat milk will do, you’re good to go. Pea milk may be used in place of cow’s milk in various dishes, including smoothies, creamy sauces, desserts, oats, and cereals.

Are There Any Side Effects of Pea Protein Milk?

Though pea milk has many benefits, it’s important to consider any potential side effects before incorporating it into your diet.

Pea milk has omega-3 and omega-6 fatty acids, which benefit heart health. While some studies suggest that eating a moderate quantity of omega-6s may benefit heart health, eating much more omega-6s than omega-3s may raise the risk of numerous health issues.

Also, be aware that the sugar content of certain flavored variations may be higher than expected. So, always check the nutrition facts panel to learn how much sugar you’re getting. You may need certain nutrients, including vitamin A, magnesium, and calories, if you use pea milk as a substitute for all dairy milk.

Bottomline: What is Pea Protein Milk? 

In conclusion, pea protein milk is an increasingly popular dairy-free option offering various health benefits, including being allergy-friendly, low-fat, and high in protein. However, it should be used cautiously to avoid any potential side effects. Pay attention to the nutrition facts panel and check for any added sugars.

Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.

Editorial References And Fact-Checking

  • Ho MH, Wong WH, Chang C. Clinical spectrum of food allergies: a comprehensive review. Clin Rev Allergy Immunol. 2014 Jun;46(3):225-40. doi: 10.1007/s12016-012-8339-6. PMID: 23229594.
  • Rigamonti E, Parolini C, Marchesi M, Diani E, Brambilla S, Sirtori CR, Chiesa G. Hypolipidemic effect of dietary pea proteins: Impact on genes regulating hepatic lipid metabolism. Mol Nutr Food Res. 2010 May;54 Suppl 1:S24-30. doi: 10.1002/mnfr.200900251. PMID: 20077421.
  • Clarys P, Deliens T, Huybrechts I, Deriemaeker P, Vanaelst B, De Keyzer W, Hebbelinck M, Mullie P. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients. 2014 Mar 24;6(3):1318-32. doi: 10.3390/nu6031318. PMID: 24667136; PMCID: PMC3967195.
  • Craig WJ, Brothers CJ, Mangels R. Nutritional Content and Health Profile of Single-Serve Non-Dairy Plant-Based Beverages. Nutrients. 2021 Dec 30;14(1):162. doi: 10.3390/nu14010162. PMID: 35011038; PMCID: PMC8747653.
  • Salles J, Guillet C, Le Bacquer O, Malnero-Fernandez C, Giraudet C, Patrac V, Berry A, Denis P, Pouyet C, Gueugneau M, Boirie Y, Jacobs H, Walrand S. Pea Proteins Have Anabolic Effects Comparable to Milk Proteins on Whole Body Protein Retention and Muscle Protein Metabolism in Old Rats. Nutrients. 2021 Nov 25;13(12):4234. doi: 10.3390/nu13124234. PMID: 34959786; PMCID: PMC8704096.


  • Shaira Urbano, Licensed Pharmacist

    Shaira is a licensed pharmacist (Bachelor of Pharmacy) and an experienced content writer. She enjoys inspiring and informing her readers through research-backed, comprehensive health content. Shaira draws from her personal experience working with real-life patients in a hospital setting and is currently pursuing her passion in writing.


Shaira is a licensed pharmacist (Bachelor of Pharmacy) and an experienced content writer. She enjoys inspiring and informing her readers through research-backed, comprehensive health content. Shaira draws from her personal experience working with real-life patients in a hospital setting and is currently pursuing her passion in writing.