What Is Soy milk and How Can I Use It?

Soy milk rewards a little know-how: how to choose it, cook it, store it, and substitute in a pinch. Browse 145 recipes to cook with it.

What is soy milk?

Soy milk is the original plant milk. You make it by soaking whole soybeans, grinding them with water, then straining out the solids to leave a smooth, creamy liquid. It has been a staple in East Asian kitchens for centuries, long before the cartons in the dairy case showed up.

Among the plant milks it is the workhorse. It carries the most protein, usually around 6 to 9 grams a cup, which is close to what dairy milk gives you. That protein is why soy behaves more like cow's milk in the kitchen than any other plant milk does.

The flavor is mild and faintly beany, with a fuller body than thinner options like almond milk or rice milk. Unsweetened cartons taste plainly of soybean; sweetened and vanilla versions lean dessert.

Cooking and Baking With Soy Milk

Because of its protein, soy milk is the plant milk that cooks and bakes closest to dairy. It thickens custards and sets puddings, and it builds a real white sauce where weaker milks just stay watery.

It browns in baked goods too, so muffins and quick breads come out with proper color.

Reach for it in anything that needs structure. It stands in beautifully in these banana soy milk pancakes with maple almonds, and it gives a tender, even crumb to spinach cornbread.

On the savory side it makes a workable cream base for soups and gratins. Use the unsweetened, unflavored kind here, because vanilla soy in a potato gratin is a mistake you only make once.

It also blends into smoothies without thinning them out, like this morning cocoa, banana and soy smoothie, where the protein keeps the drink filling.

Pairing and Common Mistakes

Soy's mild flavor pairs with almost anything: cocoa, maple, banana, vanilla, warm spices, and savory aromatics alike. It loves a quick bread and it loves a breakfast bowl.

The mistake that catches everyone is curdling. Soy milk splits when it hits acid or heat fast, so it can flocculate in coffee or in a tomato-based sauce.

To keep it smooth, warm it gently, add acidic ingredients off the heat, and temper it into hot liquids a little at a time rather than dumping it in cold.

For a sauce, whisk the soy milk into a cooked flour-and-fat roux over low heat instead of boiling it hard.

Substitutes

For most cooking and baking, dairy milk swaps in one for one and behaves the same or better. Going the other way, soy is the most reliable dairy replacement among the plant milks because the protein content matches up.

Almond milk and rice milk can replace soy in smoothies and cereal, but expect a thinner result and weaker performance in custards and sauces. Oat milk is the closest match for body, though it brings a touch more sweetness.

For a savory white sauce specifically, unsweetened soy is your best plant option. If you only have a sweetened carton, cut the sugar elsewhere in the recipe.

Buying and Storing Soy Milk

Buy unsweetened or plain for cooking and save the sweetened, vanilla, and chocolate cartons for drinking and smoothies. Check the label for "unsweetened," since plain still sometimes carries added sugar.

Shelf-stable cartons keep in the pantry unopened for months; the refrigerated kind follows the date on the package. Once opened, treat any soy milk like dairy: keep it cold and use it within about seven to ten days.

Give the carton a shake before pouring, because the solids settle and the protein can separate on standing. If opened soy milk smells sour or has thickened into clumps, it has turned, so toss it.

Nutrition

Quick facts

Where to find soy milk: Soy milk is usually found in the dairy section or aisle of the grocery store or supermarket.

Food group: Soy milk is a member of the Legumes and Legume Products US Department of Agriculture nutritional food group.

In Chinese

豆浆

British (UK) term

Soy milk

en français

lait de soja

en español

leche de soja

How much does soy milk weigh?

Related

Legumes and Legume Products

Recipes using soy milk

There are 145 recipes that contain this ingredient.

Dairy-Free Whole Wheat Apple Pancakes

A dairy-free and eggless whole-wheat apple pancake.

Winter Squash Soup with Cinnamon & Cloves

Winter Squash Soup with Cinnamon and Cloves recipe

Applesauce Chipotle Cornbread

Chipotle cornbread bakes in a hot cast iron skillet with puréed chipotles, applesauce, and buttermilk for smoky heat and a crisp crust. Low-fat Southwestern twist on classic cornbread.

Mom's Whole Wheat Blueberry Pancakes

Mom's whole wheat blueberry pancakes use applesauce and soy milk for a dairy-free vegan-friendly breakfast. Hearty whole-grain pancakes with juicy berries and no eggs.

Berrie Good Waffles (Whole Wheat Waffles)

Whole wheat blender waffles made from whole wheat berries (the grain), soy milk, applesauce and egg substitute. Vegan, dairy-free, fiber-rich, and ground fresh in a blender for the freshest possible flour.

Orange Yeast Waffles

Orange yeast waffles bloom active dry yeast in warm orange juice for citrus-perfumed breakfast waffles. Vegan-friendly with soy milk, cake flour, and pure orange oil for extra zing.

Spiced Carrot & Orange Soup

Warm up a cool autumn day with this fragrant soup that is full of flavor in every spoonful.

Vegan Peanut Butter Muffins

Vegan peanut butter muffins sweetened with dark molasses and made dairy-free with soy milk. No eggs, no butter, just a one-bowl stir-and-bake batter for tender, nutty muffins.

Light & Fluffy Whole Wheat Pancakes

Light and fluffy whole wheat pancakes are vegan and egg-free: soy milk and cider vinegar make a buttermilk-style batter that puffs up tender, with whole wheat pastry flour, cornmeal and cinnamon. A wholesome breakfast.

Yummy Pumpkin Biscuits

Vegan pumpkin biscuits use silken tofu and pumpkin puree instead of butter for a tender, whole-wheat morning bake spiced with cinnamon, ginger, and nutmeg. No dairy, no eggs, ready in 25 minutes.

Smith's Banana Bread

Smith's banana bread is a fat-free whole wheat loaf with crushed pineapple, currants or apricots, fresh orange zest, and overripe bananas. A naturally sweet, dairy-free quickbread with no added sugar.

Berry Almond Bundt Cake

Cranberry almond bundt cake with cornmeal and applesauce. A dairy-free leaning bundt with tart cranberries, ground almonds, and a soft golden crumb. Drizzle with glaze or dust with powdered sugar.

Rainbow Blossom's Vegan Banana Muffins

Vegan banana muffins built on cornmeal, rice flour, and soy flour for a gluten-free, dairy-free, egg-free breakfast. Almonds and cinnamon add warmth, mashed banana sweetens.

Cocoa Cookies

Egg-free, dairy-free cocoa cookies made with silken tofu, soy milk, and applesauce. Soft, fudgy, and dusted with powdered sugar. A vegan chocolate cookie that nobody will guess is plant-based. Makes 3 dozen.

Baked Pancake with Pineapple Sauce

A puffy baked pancake rises dramatically in the oven, then gets filled with warm pineapple-coconut sauce. The edges turn golden and crisp while the center stays custardy and soft.

Pear Almond Clafouti with Red Wine Glaze

A whole-wheat vegan pear clafouti with almond meal base, naturally sweetened with fruit juice concentrate, finished with a glossy red wine glaze. A French-inspired dessert without dairy or refined sugar.

Soy Milk Whole Wheat Sourdough Waffles

Vegan whole wheat sourdough waffles made with soy milk and active sourdough starter. Overnight ferment for tangy flavor and a crisp, airy texture. Dairy-free and egg-free.

Two Wheat Crepes with Blueberry Sauce

Made with whole wheat flour, barley flour, and soy milk. These pancakes are packed with goodness and great flavor. Stack the crepes, and spoon the warm blueberry sauce over the pancakes to serve.

Leek, Potato & Matzo Gratin

Leek potato and matzo gratin baked with mushrooms, red pepper, and soy milk for a dairy-free Passover casserole. Golden on top, creamy inside, ready in about an hour.

Whole Grain Bran Apple Muffins

Hearty muffins packed with whole wheat flour, bran, and finely chopped apples. Sweetened with sorghum syrup for molasses-like depth and moist crumb.

Almost Non-Fat Banana Bread Muffins

Brighten up your mornings with these delicious muffins that are perfect to take with you to work.

Rich Tomato & Rice Soup

Vegan tomato rice soup blended creamy with soy milk and garlic, brightened by apple cider vinegar and finished with cooked rice and toasted sunflower seeds. Dairy-free comfort.

Mom's Cream Of Carrot Soup

A creamy and colorful soup that is perfect for a chilly Autumn day. Best served with a slice of bread or crackers.

Whole Wheat Blueberry Muffins

Whole wheat blueberry muffins blend pastry flour, wheat germ, and brown sugar with juicy berries. Vegan-friendly with applesauce, soy milk, and egg substitute. A hearty breakfast bake.

Irish Breakfast Scones

Dairy-free, hearty whole wheat and bran Irish scones.

Banana Soy Milk Pancakes with Maple-Almonds

These delicious pancakes are made with whole wheat and buckwheat flours, soy milk and mashed banans; then topped with maple glazed toasted almonds. Who can say no to this yummy, energetic yet healthy breakfast.

Morning Cocoa, Banana & Soy Smoothie

This high protein smoothie have both tofu and soy milk, adding the honey, cocoa powder and freezing banana, the nice flavor wake you up completely in the morning and keep you full of energy the whole morning.

Garbanzo Shepherd's Pie

Vegetarian Shepherd's pie is just as good as regular one, and the refreshing taste from vegetables let you feel so comfortable after enjoying the meal.

Lowfat Applesauce Banana Muffins

A simple and tasty treat that makes a great light snack between meals.

Baked Flatbread with Garlic (Lahsooni Naan)

Baked Flatbread with Garlic (Lahsooni Naan) recipe

Asparagus Crepes with Mushroom Dill-Sauce

This was outstanding. The dill mushroom sauce had just the right balance of acidity and sweetness to match the asparagus. The quantities for two servings in the recipe was bang on. The recipe came together fairly quickly and presentation looked great. Will upload the photo shortly.

Asparagus Crepes with Mushroom Dill-Sauce

This was outstanding. The dill mushroom sauce had just the right balance of acidity and sweetness to match the asparagus. The quantities for two servings in the recipe was bang on. The recipe came together fairly quickly and presentation looked great. Will upload the photo shortly.

Spinach Cornbread

Delicious And Light!! ..This Spinach Cornbread Is Great Tasting Warm or Room Temperature!! Excellent With Soups And Bean Dishes!! Nice Twist On Traditional Cornbread!

Healthy Cornbread

Wholesome cornbread with whole wheat flour, honey, and applesauce cuts the fat without sacrificing moist, tender crumb. Perfect alongside chili, soups, or BBQ.

Awesome Ratatouille Sherherd's Pie

Mashed potatoes on top, several kinds of vegetables, give this pie a tasty flavor.

Guilt Free Low Fat Maple Creme Brulee

I love Creme Brulee but with the high fat have been working on a no-guilt low fat version of this French delight. It had to be creamy with the subtle flavors I remember from when I was in Cannes France. Last weekend my father came to visit and here it is, low-fat no guilt Creme Brulee using Canadian maple syrup and a Madagascar vanilla bean. Guaranteed to knock the socks of any guest and you can feel the guilty feeling they have once they taste it. Then they're so relived when you tell them the ingredients. Truly no guilt.

Irish Stew with Frozen Tofu

Vegan Irish stew that swaps lamb for frozen-then-thawed tofu, the trick that gives it a chewy, meaty bite. Topped with whole-wheat soy-milk dumplings and baked into a hearty one-dish supper.

Caribbean Banana Dessert

Vegan banana bread pudding baked in a water bath with citrus zest, pineapple juice, and soy milk. Egg-free and dairy-free, it chills into a firm, fruity tropical dessert.

Mixed Vegetable Cutlets

Indian mixed vegetable cutlets with seven vegetables, chickpeas, nuts, and garam masala, coated in poppy seeds and fried in ghee. A crispy, spiced vegan snack.

Saucy Fudge Pudding

Saucy fudge pudding that bakes its own chocolate sauce underneath a cakey top. Made with banana, soy milk, rum extract, and whole wheat flour with a crunchy Grape-Nuts topping.

Tofu-Stuffed French Toast

Stuffed French toast with crumbled tofu, brandy-soaked raisins, currants, and candied peel. Pan-fried golden in butter. A showstopping weekend brunch that freezes beautifully.

Sour Butter Beans

Creamy blended butter beans meet tangy soy yogurt and fresh vegetables in this hearty vegan stew. Ready in 40 minutes, loaded with broccoli, zucchini, tomatoes, and corn.

Soy Vey! Challah (Bread)

Dairy-free challah bread made with soy milk, soy flour, soy oil, honey, and eggs. A beautifully braided loaf topped with poppy seeds. Soy Vey, it's good!

Maple Rum Rice Creme with Chocolate Sauce

Vegan maple rum rice creme made with short grain rice, soy milk, and maple syrup pureed smooth, served with a cocoa-honey chocolate sauce. A dairy-free, low-fat dessert.

Baked Squash & Yams (Vegan)

Vegan baked squash and yams layered with tomato sauce, soy milk, and chili garlic paste. A plant-based casserole with a sweet, savory, and spicy edge.

Mushroom Wild Rice Chowder

Mushroom wild rice chowder with curry, cinnamon, and soy milk, topped with toasted almonds. A dairy-free, warmly spiced chowder that's hearty and ready in 30 minutes.

Vegan Pumpkin Oat Muffins with Pumpkin Topping

Vegan pumpkin oat muffins with unique pumpkin topping instead of butter. Egg-free recipe uses soy milk and apple juice for moist, plant-based fall muffins. Dairy-free breakfast.

Cornmeal Waffles with Chili Topping

Cornmeal waffles topped with a chunky pinto bean chili: vegan, dairy-free and built on whole wheat flour, peppers and onions. Savory waffle dinner that cooks in 40 minutes flat.

Basic Biscuit Crust

Vegan whole wheat biscuit crust made with pastry flour, soy milk, and a touch of honey or maple syrup. Use as a pot pie topper or rolled-out base for fruit cobblers.

Soy Vey Challag

Vegan challah bread made with soy milk, tofu, and soy flour, braided and topped with poppy seeds. Egg-free and dairy-free with a soft, tender crumb.

All 145 recipes