pecan milk

Maple Pecan Milk Recipe (Low FODMAP, Paleo, Vegan, Gluten Free)

Nut milks have become a pretty big “thing” for the past few years.  But this homemade pecan milk is another story!

It’s made with only a few ingredients (pecans, maple syrup, water, and a little salt) which all happen to be compliant with the low FODMAP diet as well as the Paleo diet.

Pecan milk and other nut milk benefits 

Nuts have a great rep in the health food industry: they’ve got vitamins, minerals and fiber, they’re moderate in protein and they’ve got unsaturated fats.

Nut milks are also lactose-free, vegan and dairy-free, so naturally, vegans and many people with digestive issues (another exponentially increasing epidemic) are drawn to this market.

Commercialized nut milks:  what’s the catch?

Most commercially made nut milks are ~97% water, 1 to 2% fillers/gums etc., and 1 to 2% nuts.  (If you get the sweetened version, it’s all of the above ingredients plus added sugars.)

The vitamins and minerals sometimes added in are synthetic so we don’t absorb them well (going by my past nutrition professor at Boston University, who referred to synthetic vitamins as “expensive urine”— that one was hard to forget!).

There is only 1 gram of protein in commercial nut milks, compared to homemade nut milk with 4 to 5 grams of protein per glass, or dairy milk which has 8 grams of complete protein in one serving.

Do nut milks make a good calcium replacement?

I don’t recommend using any type of nut milk as a calcium replacement.  There are dozens of foods and herbs abundant in bioavailable calcium. 

  • I discuss natural food sources of calcium in-depth 1:1 with clients, and I also go over this in my Kitchen Alchemy Food Fundamentals e-course! 

I’m also not one to endorse fillers and additives like carrageenan and gums as a daily staple for people who are trying to reverse digestive issues if it’s something to be used regularly in large quantities (1, 2).

How I love to drink pecan milk

On average, we make this about 1x/week in my household as long as life is not too crazy busy for us.

There are endless ways I use this pecan milk in my day-today routine… but here are a few:

How to make it

It may seem like a lot of work to make pecan milk, but honestly, most if it is passive.  In this recipe, we don’t even need a nut milk bag!  Using one of those could make things more messy and time consuming.

When you break it down, it’s really just a matter of planning ahead by soaking the pecans and setting aside time to blend everything in 5 minutes the next morning.

Soaking nuts to remove phytic acid

In this recipe, I use a specific soaking technique to remove a substance called phytic acid.

Phytic acid is an “anti-nutrient” which may interfere with your ability to absorb certain minerals.

It can also bind onto certain minerals in the gut, preventing them from getting absorbed into the blood. (1)

Soaking nuts is a time-tested method which is also common for seeds, grains and legumes.

I like this method because it comes out smooth and we get lots more bio-available (well absorbed by the body) minerals and protein compared to commercial nut milks!

soaking pecans for pecan milk

Best equipment for optimal results

This recipe works with a blender, but I personally use a Vitamix which reduces the amount of “pulp” or leftover stuff that you get from not blending it enough.

You can also use a Nutri-bullet, Magic Bullet or other similar kind of blender.

I don’t recommend using a food processor for this recipe, or you’ll end up with pecan milk all over your kitchen counter and floor!  (I may have learned this the hard way… hehe)

pecan milk

Easy Maple Pecan Milk

Jenna Volpe, RDN, LD, CLT
This vegan maple pecan milk is easy, sweet, rich, indulgent, heart-healthy, gut-friendly, and silky smooth!
Prep Time 5 minutes
Total Time 15 minutes
Servings 8 people


  • Measuring utensils (optional)
  • Mason jar
  • Vitamix/ Blender / Nutri-bullet / Magic Bullet


  • 1 cup raw pecans For nut allergies use hemp seeds and cut the salt in half, although I have not tried this out personally.
  • 6-8 cups spring water/filtered water
  • 1/3 cup real maple syrup Or soaked dates or liquid sweetener of your choice. I have a sweet tooth so I use 1/2 cup and it tastes like a vanilla milkshake. 😀 
  • 1 tsp vanilla extract Optional
  • 1 tsp salt Optional


Part 1: Soaking pecans

  • Combine pecans, 1 teaspoon salt and 1 cup water in a mason jar.  Shake it well, cover it tightly and store in a cool dark place like a cabinet for 7-12 hours / overnight.  This helps to extract the phytic acid from the pecans into the water, and it also prepares them so they will easily turn into a “milk” consistency.

Part 2: Blending

  • Strain the salt water from the pecans. 
  • Transfer the strained pecans to Vitamix/blender, and add remaining water (you may need to divide everything into two equal portions depending on the size of the blender).
  • Add vanilla and a tiny pinch of salt to bring out the flavors. Blend on low, then gradually increase to medium and then high speed for 3-5 minutes. It should be well blended enough that when you run it through a fine sieve, there is no pulp and no need to use a nut milk bag!
  • Transfer to a container, seal with a lid and store in the fridge for up to 3-4 days.
Tried this recipe?Let us know how it was!

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