Best Molasses Milk Recipe

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Have you heard of molasses milk? It’s super easy to make and has some pretty amazing health benefits. Here’s an easy to make recipe using blackstrap molasses, an underutilized sweetener, that you’ll use time and time again.

What is Blackstrap Molasses?

Blackstrap molasses is the last byproduct of sugar production during various rounds of cooking. During the boiling process, three different types of molasses are produced from the sugar cane. They are identified by their dark color and viscosity after each round of extraction. Regular molasses is produced during phases one and two of boiling. The products are light and dark molasses respectively.

Blackstrap molasses is produced during the final stage of boiling. This molasses is the thickest, darkest in color and has the most nutritional value.

Is Blackstrap Molasses Healthy?

Out of the three types of types, blackstrap molasses is the darkest, thickest and most nutrient dense. Adversaries of blackstrap molasses only want to talk about the the fact that blackstrap molasses is a product of sugar cane production.

At the end of the day it is a type of sugar. Since there are 10 grams of sugar in every tablespoon, I understand why there would be some confusion.

But, blackstrap molasses is a huge step up because it is much more nutritious than refined sugar. The iron content alone makes it worth a try. Just one tablespoon of blackstrap molasses gives you 20% of your daily value of iron.

It’s also packed with magnesium, phosphorus, calcium, potassium and vitamin b. The sticky sap is also has a high amount of antioxidants, contains no artificial preservatives and can easily be included in a plant-based diet or any other type of lifestyle.

Do I Have to Drink Molasses in the Milk to Get the Benefits?

Do I have to drink molasses in milk to get the benefits? The short answer is no. However, because of the carbohydrate content, I don’t recommend that you take the blackstrap molasses straight up. You can also drink it in a glass of water or a cup of milk if you prefer to make things more simple. I like using unsweetened almond milk to make a delicious beverage.

What are some of benefits of drinking molasses milk?

cup of molasses milk

Everybody is different and, of course, you need to talk with your healthcare team before adding anything new to your regimen. Some of the purported benefits of drinking blackstrap molasses is the minimization of muscle contraction and abdominal pain. This makes blackstrap molasses a good option for people that have menstrual cramps or other muscle pains. Some individuals have also used blackstrap molasses to help with late or delayed cycles.

Some of the other benefits of drinking molasses milk are that it can help with constipation, benefit bone health and aid in iron deficiency anemia. Just one tablespoon of blackstrap molasses contains 20% of the daily recommended value dietary iron. The bioavailability of that iron is a whopping 85%.

That’s huge!

Since blackstrap is also has b vitamins, it can be a good options for those who are fighting hair loss or that want to maintain healthy hair.

One tablespoon of molasses contains 10% of the daily recommended allowance of calcium. The mineral content makes it an option for people who want strong bones.

In addition, in the cooler months, many people like sipping on a cup of hot chocolate. Unfortunately, hot chocolate is often times filled with unhealthy calories and ingredients like cane syrup and white sugar that don’t make it a healthy choice. Molasses milk is a healthy hot drink, that you can have anytime of year. If you prefer, you can also enjoy it cold.

Ingredients in Molasses Milk

Making molasses milk is pretty simple, You just need a few ingredients.

Unsulfurated Blackstrap Molasses

Only use unsulfurated blackstrap molasses which has less preservatives and, of course, is also beneficial if you have a sulfur allergy. Plus, the shelf life of molasses is pretty stable. So there is no need for added preservatives. Here’s a brand that I have used before.

Unsweetened Nut milk

I like using either almond milk or macadamia nut milk which tends to be creamier. Try this recipe for unsweetened almond milk if you’d like to make your own.

Cinnamon Stick

Just one stick is fine or you can go with one teaspoon of ground cinnamon. If using a cinnamon stick, be sure to remove it from the pot before enjoying the molasses milk.


The contents of a 2-inch of vanilla bean or 1 teaspoon of vanilla extract is needed for this recipe. Using a vanilla bean is not needed, but makes the vanilla flavor more intense. I went with vanilla bean this time because I wanted to feel extra fancy. I have also made this recipe using organic vanilla extract and either works.

Ground Nutmeg

Use good quality ground nutmeg.

How to Make the Best Molasses Milk

  1. Put the almond milk, molasses, cinnamon, nutmeg and vanilla in a pot.
  2. Gently whisk over medium-low to medium heat for five minutes.
  3. That’s it! Enjoy.

Things You Can Add to Molasses Milk

As healthy as this beverage is by itself, some people like to go for extra credit. If that’s you, here’s how you can add more healthful nutrients to this drink. For those that want to go for extra credit, try adding a tablespoon of coconut oil to your molasses milk. Coconut oil is full of healthy fats that can help to improve cognition and improve metabolism.


Does molasses have milk in it?

Does molasses have milk in it? No. Molasses is naturally dairy free and since this molasses milk recipe uses nut milk, it’s dairy free too.

Can you substitute maple syrup for blackstrap molasses?

Can you substitute maple syrup for molasses? Not in this case. To get the same level of nutritional benefits as mentioned in this post, unsulfurated blackstrap molasses must be used.

Yield: 4

Best Molasses Milk

Best Molasses Milk

This is the best molasses milk recipe. Naturally dairy-free and gluten free.

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 5 minutes


  • 4 cups unsweetened almond milk
  • 4 tbsp blackstrap molasses
  • 1 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp vanilla extract or contents of one vanilla bean


  1. Put nut milk, molasses, vanilla (bean or extract), cinnamon nutmeg in a medium pot.
  2. Stir gently until bubbling slightly for about 5 minutes.
  3. Remove from heat and enjoy!


You can use vanilla extract or vanilla bean in this recipe. If using a vanilla bean, you'll just need about 2 teaspoons of the content of a bean to equal one teaspoon of extract.

Nutrition Information



Serving Size


Amount Per Serving Calories 94Total Fat 3gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 10mgCarbohydrates 17gFiber 1gSugar 15gProtein 1g

Nutrition information is calculated automatically and isn't always accurate.

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To your health!

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