Barley milk is one of the simplest plant-based milks you can make at home. You simmer barley in water, strain out the grain, and flavor the liquid to taste. The whole process takes between 20 minutes and 2 hours depending on the method you choose, and requires nothing more than barley, water, a pot, and a strainer.
Choosing Your Barley
The type of barley you start with affects the flavor, color, and nutrition of your finished milk. Pearl barley has been polished to remove its outer bran layer, giving it a lighter color, milder flavor, and softer texture. It also cooks faster. Hulled barley is a whole grain that retains its bran and germ, producing a nuttier, more full-bodied milk. One cup of cooked hulled barley contains about 5 grams of protein compared to 4 grams for pearl barley, and it holds on to more of its natural vitamins and minerals since the outer layers haven’t been stripped away.
For a first batch, pearl barley is the easier choice. It simmers more quickly and produces a cleaner, lighter milk that works well in coffee or cereal. If you prefer a heartier, more nutritious result and don’t mind extra cooking time, hulled barley is worth the trade-off.
The Basic Recipe
There are two approaches, and the right one depends on how much time you have.
Quick method (20 minutes): Combine half a cup of pearl barley (or barley flakes) with 1 quart of water in a pot. Bring to a boil, then reduce to a simmer for 20 minutes. The liquid will turn slightly cloudy and take on a mild, starchy sweetness.
Long method (1 to 2 hours): Use 1 cup of whole or pearl barley in 3 quarts of water. Simmer on low heat for up to 2 hours, letting roughly half the liquid cook off. Some cooks shorten this to 30 minutes, but the longer simmer extracts more flavor and body from the grain. You’ll end up with a richer, creamier result.
Once the cooking is done, remove the pot from the heat and pour the liquid through a fine-mesh sieve or cheesecloth into a jar or pitcher. The leftover grain will be soft and mostly tasteless at this point, so you can discard it or toss it into soup. If the strained milk feels too thick, stir in more water until it reaches a consistency you like.
Improving the Flavor
Plain barley milk has a subtle, earthy taste that some people enjoy on its own, but most will want to round it out. A pinch of salt brings out the natural sweetness of the grain. From there, honey is a traditional pairing. Research on barley-based dairy products has found that adding honey at roughly 4% of the total volume (about 2 teaspoons per cup) balances the grain flavor nicely.
Vanilla works especially well here. Even a small amount, around a quarter teaspoon per batch, smooths out the earthy notes and makes the milk feel more familiar alongside coffee or baked goods. Cocoa powder is another option if you want a chocolate version. Half a teaspoon per cup is a good starting point. A splash of maple syrup, a few pitted dates blended in, or a sprinkle of cinnamon are all fair game. After straining, you can blend the milk with your chosen flavorings for 30 seconds to fully incorporate everything.
Storing Homemade Barley Milk
Homemade barley milk doesn’t contain the preservatives or stabilizers found in store-bought plant milks, so it won’t last as long. Store it in a sealed glass jar or bottle in the coldest part of your refrigerator. Expect it to stay fresh for about 4 to 5 days, which aligns with the general shelf life of homemade grain-based milks.
The milk will naturally separate as it sits. This is normal. Just shake the jar before pouring. If it develops an off smell, sour taste, or any sliminess, discard it. These are signs that spoilage bacteria have taken hold.
Nutrition Compared to Other Milks
Barley stands out for its low glycemic index. Whole barley scores just 25 on the glycemic index scale, compared to 61 for oatmeal and 37 for cow’s milk. That means barley milk raises blood sugar more slowly and gently than oat milk does, which may matter if you’re managing blood sugar levels. Keep in mind that adding sweeteners like honey or dates will raise that number, so go easy if a low glycemic impact is the goal.
Homemade barley milk is naturally lower in calories and fat than cow’s milk, but it’s also lower in protein and calcium. If barley milk becomes a daily staple rather than an occasional drink, you’ll want to make sure you’re getting those nutrients elsewhere.
Barley Milk Contains Gluten
This is the most important thing to know before you start: barley is a gluten-containing grain. The Celiac Disease Foundation lists barley alongside wheat and rye as a primary source of gluten. Barley milk is not safe for anyone with celiac disease or a gluten sensitivity. This applies to all forms of barley, including pearl, hulled, barley flakes, and malt. If you need a gluten-free plant milk, oat milk made from certified gluten-free oats, soy milk, or rice milk are better options.
Environmental Footprint
Barley is a relatively water-efficient crop. While specific water footprint data for barley milk is limited, barley as a grain requires less irrigation than almonds and grows well in cooler, rain-fed climates. For context, almond milk uses roughly as much water as cow’s milk during production, according to the World Resources Institute. Soy and oat milk tend to have the smallest overall environmental footprints among plant milks. Barley likely falls somewhere in the middle, making it a reasonable choice if sustainability is part of your decision.