Is Pea Protein Milk Healthy? Benefits, Nutrition & A Recipe

Pea milk, or pea protein milk, is a plant-based, soy-free alternative to dairy milk. Similar to oat milk, macadamia milk, or almond milk, it's made by blending peas and water together, then straining out the excess liquid. 

While soft green peas may come to mind, this beverage actually requires dried yellow split peas—the same ingredient used to make pea protein powder. 

In a minimally processed, unsweetened form, pea protein milk is nutritious. That said, "It's important to remember that not all pea protein milks are created equal," says culinary and integrative dietitian Marisa Moore, MBA, RDN, L.D. "Be sure to check the ingredient list for added sugars and other ingredients."

Pea protein milk is generally fortified in vitamins A, D, calcium, and phosphate. These will show up on the end of the ingredient list, and are healthy additions to the product, registered dietitian and spokesperson for the Academy of Nutrition & Dietetics Julie Stefanski, MEd, RDN, tells us.

Pea protein milk is higher in protein than most plant-based milks, Moore tells us. Oat, almond, and macadamia milks each have about 2 grams of protein, while pea milk has 8 grams. "This protein level is comparable to that in dairy milk and may help boost satiety when used in smoothies and other recipes," Moore adds.

Compared to cow's milk, pea protein milk does come up short on one amino acid. However, Stefanski says, "As long as you have a balanced diet, that's not a major problem."

Unlike most plant-based alternatives, pea protein milk is much more allergy-friendly. It's an excellent option for anyone with a nut, soy, or dairy allergy, Moore explains.

It's also uniquely high in iron, compared to other alt-milks. "Iron deficiency is really the biggest nutrient deficiency we see in kids," Stefanski says, "especially for teenage athletes and teenage girls."

Making homemade pea milk is an easy way to avoid unwanted additives, like excess sugars. It also allows you to personalize the flavor based on preference, like in the pea milk recipe below. The recipe was developed by Roxy Pope and Ben Pook, creators of the So Vegan blog and upcoming cookbook One-Pot Vegan. It uses dates, vanilla, and salt to enhance the flavor, but those ingredients are optional.

Because of its creamy and rich texture, Moore says pea protein milk lends itself well to baking projects and desserts. In terms of taste, Stefanski says it's quite mild and similar to other plant-based beverages.

Unflavored pea protein milk can be used in mashed potatoes, vegan macaroni and cheese, soups, smoothies, oatmeal, or anything that calls for milk.