5-Minute Unsweetened Oat Milk for First Trimester Nausea

This 5-Minute Unsweetened Oat Milk came out of sheer necessity. Dairy milk stopped feeling like an option almost overnight, and the store-bought cartons started piling up fast.

Between smoothies, overnight oats, and everything else I could tolerate, it felt wasteful and expensive. I just wanted something simple that wouldn't upset my stomach and didn't require reading another ingredient label while nauseous.

On days when I wanted something equally gentle but a little different, my 10-Minute Unsweetened Almond Milk became another quiet staple.

Why This Pregnancy Unsweetened Oat Milk Recipe for First Trimester Moms Works

• Gentle on nausea. Dairy-free and light for sensitive stomachs.
• Simple ingredients. No additives or hidden extras.
• Quick to make. Ready in minutes when energy is limited.
• Easy to digest. Soft, smooth texture without heaviness.
• Emotional ease. Comfort from knowing exactly what you are drinking.

How These Ingredients Support You & The Baby

The first time I made oat milk, it was a learning moment.

I blended too long, strained too hard, and ended up with something closer to paste than milk. But once I slowed down and tested it a few more times, everything clicked.

The result was surprisingly creamy, smooth, and clean-tasting. It felt comforting in a very understated way, especially knowing I could make it even on days when standing in the kitchen felt like too much.

Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 4 cups

Ingredients

• 3/4-1 cup old-fashioned rolled oats
• 4 1/4 cups cold water
• 1/8 teaspoon salt

Preparation Instructions for Pregnancy-Friendly Unsweetened Oat Milk

1. Add the water, salt, and oats to the blender. 
2. Blend for 20-30 seconds or until smooth and creamy, but avoid over-blending.
3. Strain the mixture over a large bowl using a fine-mesh strainer, nut milk bag, or cheesecloth. Don't push or press any excess pulp through. 
4. (Optional) Strain again for the smoothest texture. 
5. Pour into a large pitcher or milk jug. Refrigerate until ready to use. Enjoy!

Tips & Variations For the Best Pregnancy-Safe Unsweetened Oat Milk

• Right water temperature: Make sure it's cold, not warm or hot. Warm/hot water thickens the mixture into a sticky paste much like instant oatmeal. Stick to cold water, please. 
• Save the pulp: Don't throw it out. Save it for overnight oats, smoothies, pancakes, or baking!
• Make it creamier: Once you add all the ingredients to the blender, let the oats soak for 10 minutes before blending. 
• Don't press the pulp: Unlike when making almond milk (where you have to squeeze and press as much as possible to get more milk out), it's the opposite for oat milk. The more you press, the grittier and "slimier" it will turn out. 
• Make it gluten-free: Use certified organic, gluten-free oats for an easy GF variation. 
• Flavor it: Add 1/4 teaspoon ground cinnamon, 2-3 tablespoons unsweetened cocoa powder, or 1 teaspoon vanilla extract to the mixture. 
• Sweeten it: 1-2 tablespoons maple syrup, honey, or 2-3 pitted Medjool dates can add natural sweetness. 

What to Serve With This Unsweetened Oat Milk

Here are my favorite ways to enjoy it: 

• On its own or with my favorite cereal. 
• In my Dalgona Matcha Latte or Starbucks Copycat Turmeric Golden Milk Latte.
• In baking or cooking, instead of using dairy milk. 
• Dunking my Dairy-Free Peanut Butter Cookies or Dairy-Free Pumpkin White Chocolate Chip Cookies in it. 
• When it's chilly outside, in my favorite hot chocolate recipes, like my Dairy-Free Dulce de Leche Hot Chocolate. 
• For preparing any of my overnight oats or chia pudding recipes, like my Chocolate-Banana Chia Pudding. 
• To prepare any of my dairy-free smoothies. My Strawberry Banana Smoothie is one of my favorites!

How to Store This Unsweetened Oat Milk

• Fridge: Store in a pitcher, jar, or airtight jug for 3-4 days. Keep it away from strong-smelling foods (like onions) to prevent the transfer of odors. Stir well before using, as natural separation may occur.
• Freezer: Transfer it to freezer bags in serving-size portions. Freeze for up to 3 months. Thaw overnight in the fridge and stir well before using. 

FAQs 

A Note From My Chaotic Kitchen

Early pregnancy taught me that simple does not mean lacking.

This oat milk became part of my rhythm, something I could rely on when my body felt unpredictable.

Pouring it into a glass or adding it to a breakfast recipe felt like a small act of care, a reminder that doing just enough is still enough.

More Plant-Based Milk Recipes

• Overnight 2-Ingredient Almond Milk
• High Fiber Unsweetened Pistachio Milk
• Homemade Sweetened Almond Milk (3-Ways!)