Walnut Milk

I’m in love with walnuts at the moment and  love to blend them with filtered water and vanilla bean to make the most delicious omega 3 rich walnut milk.

Nut and seed milks are a delicious lactose free alternative to traditional dairy. They can be incorporated into cholesterol lowering diets and provide your body with essential minerals and healthy fats to nourish the body. I’m not really into buying store bought nut milks as most of the time they are loaded up with added vegetable oils and sugars that make them taste a little rancid and unpalatable. Walnut milk is easy to make and I love to combine mine with a hint of vanilla bean and cinnamon to make it extra delicious.  Adding a few fresh dates before blending will create a caramel malty flavour that is the perfect  base for milkshakes and any power smoothie. For a calcium boost I normally add a tablespoon of tahini (sesame seed paste) before blending and to pump up the protein I just throw in a tablespoon of natural protein powder.

What’s good about it:
Walnuts are a delicious source of omega 3 EFA’s (essential fatty acids) which are critical for good health. Health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis, improves mental health as the brain is 60% fat and needs omega 3 to function properly. Walnuts are also high in the amino acid tryptophan which helps to make serotonin – the FEEL GOOD hormone responsible for feelings of wellbeing and feeling great! Serotonin is also crucial for the proper development of the enteric nervous system (ENS) to support digestion.

125 g (1 cup) walnuts (see notes)
1 litre (4 cups ) filtered water
1 vanilla bean or 1 teaspoon vanilla paste
2 fresh dates, pitted (optional)
pinch cinnamon (optional)

Combine the walnuts and water into a  good high speed blender like a Vitamix, as it’s makes the smoothest and creamiest nut and seed milks.
Blend at medium to high speed until creamy white. This should take about a 30 seconds to 1 minute.
Strain through a fine sieve or muslin or cheese cloth and pour back into your blender.
Add vanilla bean, dates and cinnamon then blend until combined.
Pour into clean glass bottles or jars.
Store walnut milk for about 4 days in the fridge.
Makes approximately  1 liter (4 cups)

Soaking the walnuts overnight in the fridge before blending will make them easier to blend if you have time.  The milk will still blend well without soaking.
Blend with fruit to make a purely delicious power smoothie
Use as a substitute for regular milk in your favourite bircher or power porridge

Nutrition per 100 ml serve (not strained)
Please note nutritional value of the milk will vary depending on whether you strain or not.
Protein: 1.7 g g
Saturated fat: 0.5 g
Total fat: 7.9 g
Carbs: 0.9 g
Sugars: 0.9 g
kilojoules: 333
Calories: 79



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17 Responses to “Walnut Milk”
  1. Penny Wilson says:

    Hi Teresa,
    How do walnut and other nut milks freeze? If you need it to last more than 4 days is this a valid storage method?

  2. Hayley says:

    Hi Teresa,

    This looks like a gerat substitute to my usual cashew milk (I’m not a fan of almond milk..). Just wondering, do you find that walnut milk seperates when in hot drinks like tea or coffee? I’ve found cashew milk to be the best so far, but am yet to try walnuts.

    Thank you for all of the amazing recipes!

    • Jan says:

      Hi Hayley,

      I am also interested in finding a substitute for natural, soy, oat, and almond milk which will not curdle in hot drinks. Can you advise how successful your cashew milk is and whether you manage to find organic cashews? Many thanks.

      Likewise, many thanks for your fabulous foods Teresa, your information is fantastic.

  3. Irene says:

    Hi Teresa, I absolutely love your recipes! If I were to soak overnight, how much water would I use? Thank u :)

  4. Lara says:

    Hi Teresa, would you add the tahini into all your milks to add calcium? or is it just the Walnut that needs it? Thank you

  5. Sarah says:

    Dear Teresa
    Should the water used for overnight soaking of the walnuts be disgarded?

  6. Lindsay says:

    Hi Teresa, thank you for this walnut milk recipe. What suggestions do you have for the left over walnutty bits in the seive/ muslin? Could it be used as walnut meal/ flour?

  7. Robyn says:

    Great timing its the start of the walnut season on the Blue Mountains there is nothing like fresh walnuts, will have to try this recipe :)

  8. Clare says:

    Hi Teresa,

    I am loving your walnut milk but am concerned about the calorie content. Do you know roughly the nutritional details for strained milk?

  9. Jodie says:

    Hi Teresa,
    My son has CF and I see that walnut milk is high on fat which is great for his condition. Can you tell me the nutritional facts for when it’s been strained? It’s important for me to know the fat content of all food and drinks he consumes as his medication is based on his fat intake. Thank you in advance :)

    • Hi Jodie – the most accurate way of measuring this is to take a sample of strained walnut milk to a food analytical laboratory they will be able to give you 100 % indication on nutrient levels. A rough indication would be to measure the amount of pulp left over – but that will not take into account the nutrients that have passed through into the milk.


  10. Bela says:

    Other than smoothies, what other things can u put walnut milk in?

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