Oat Milk Congee | IDDSI Level 3 Dairy-Free Breakfast Recipe

IDDSI Level 3 (Liquidised) | 20 minutes | Easy

Oat milk congee replaces conventional milk or cream with dairy-free oat milk, producing a smooth, warming breakfast porridge with a natural cereal sweetness. Cooked with white rice and strained to remove all solids, the finished liquid meets IDDSI Level 3 (Liquidised) standards. This recipe is especially suitable for people with cow’s milk protein allergy, lactose intolerance, or those following a dairy-free diet who also have dysphagia — offering a safe, tasty, and easy-to-prepare allergy-friendly breakfast.

Ingredients (serves 2)

• White rice 40g (rinsed)
• Oat milk (unsweetened, store-bought) 350ml
• Water 300ml
• Salt 1 pinch (to season)
• Caster sugar 1–2 tsp (optional, to taste)
• Ginger 2 slices (optional, for warmth; remove before straining)

Method

1. Rinse the white rice and place in a pot with the water. Bring to a boil over medium-high heat, then reduce to a simmer, cover, and cook for about 15 minutes until the rice is completely soft and broken down
2. Add the oat milk (and ginger slices if using), stir to combine, and continue to heat over low heat for 3–5 minutes, stirring constantly to prevent sticking
3. Remove ginger slices (if used). Season with salt and sugar to taste
4. Strain the congee through a fine-mesh sieve or cheesecloth, removing all rice grains and solid particles — the finished liquid must be completely free of solids
5. The strained oat milk congee should flow slowly. Using a syringe test, 10ml should yield less than 1ml outflow in 10 seconds, confirming IDDSI Level 3
6. If too thin, add a small amount of thickener or oat milk to adjust; if too thick, add a little hot water to dilute

Texture Test

IDDSI Level 3 (Liquidised) confirmation: The strained oat milk congee should flow slowly and steadily — pouring from a spoon should produce a continuous thin stream, not a rapid water-like flow. A syringe test should yield less than 1ml outflow in 10 seconds. There must be absolutely no solid rice grains or particles in the finished liquid.

Safety Notes

⚠️ Strain thoroughly — Use a fine-mesh sieve to remove all rice grains and particles. Any residual solids will cause the texture to fail IDDSI Level 3 standards and increase aspiration risk.

⚠️ Oat milk selection — Use unsweetened, preservative-free oat milk and check the label carefully for hidden dairy additives (some oat milks contain small amounts of milk-derived ingredients). For gluten-sensitive individuals, choose certified gluten-free oat milk.

⚠️ Serving temperature — Ensure the congee is no hotter than 60°C before serving to avoid scalding. Allow to cool to approximately 40–45°C (slightly above body temperature) before serving.

Sourcing in Hong Kong

• Oat milk: Available at major supermarkets and health food stores (brands such as Oatly, Minor Figures). Choose unsweetened versions to control sweetness
• White rice: Jasmine or Thai fragrant rice works well — it breaks down easily and strains cleanly

Nutrition Notes

Per serving (approx. 300ml): approximately 120 kcal, 22g carbohydrate, 3g protein, 2g fat. Oat milk contains beta-glucan, which helps maintain stable blood glucose — suitable for elderly individuals with diabetes. Free from lactose and cow’s milk protein, making it appropriate for those with dairy allergy or intolerance. To increase protein content, consider adding a small amount of dairy-free protein powder or soy milk.

Cultural Context

Cantonese congee (白粥) has long been a staple of the Hong Kong breakfast table — a gentle, warming dish traditionally used to settle the stomach, aid recovery, and provide easy-to-digest nourishment for the elderly and unwell. This oat milk version builds on that tradition by substituting plant-based oat milk for dairy, broadening its accessibility to those with allergy or intolerance. Prepared to IDDSI Level 3 liquidised standards, it allows people with dysphagia to safely enjoy a familiar and comforting morning meal.