Looking for a tasty and satisfying way to fuel your day while staying on track with your weight loss goals? Look no further than this delicious oatmeal smoothie recipe! Packed with nutrient-dense ingredients and bursting with flavor, it's the perfect addition to your morning or afternoon routine.
I love oatmeal in all shapes and forms. Some of my favorite oatmeal recipes are my high protein overnight oats, blueberry apple and walnut baked oatmeal, and strawberry oatmeal blender pancakes.
However, oats aren't just a breakfast staple - they're a nutritional powerhouse! And they can also help you achieve your weight loss goals
Loaded with fiber, protein, and essential nutrients, oats keep you feeling full and satisfied for a long time, which makes them an ideal ingredient for weight loss smoothies. I also use them in my weight loss overnight oats. Plus, oats have many health benefits including lowering cholesterol levels and reducing the risk of heart disease, which makes them a smart choice for your overall health.
This nutrient-packed peanut butter banana oatmeal smoothie is a delicious and satisfying way to fuel your day while supporting your weight loss goals. I blend oats with satiating ingredients like chia seeds, banana, peanut butter, and protein powder. This combination of complex carbohydrates, protein, fiber, and healthy fats will fill you up and give you long-lasting energy.
Indulge in this delicious oats smoothie anytime you need a nourishing boost. It's a filling breakfast smoothie that's perfect on busy mornings to kickstart your day. You can also enjoy it as a midday pick-me-up to curb your hunger until dinnertime or even as a post-workout refuel.
If you're a coffee lover, try my tasty coffee protein shake, which has 30 grams of protein and will give you a boost of energy!
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Why You'll Love This Dish
- Quick and easy- made in minutes with a handful of simple ingredients
- Tasty- peanut butter, banana, vanilla and cinnamon- yum!
- Filling and satisfying
- Packed with nutrients to fuel your day
- Versatile - customize with your favorite add-ins
How This Oatmeal Smoothie Can Help Support Weight Loss
Oats are rich in fiber, protein, and essential nutrients, making them an ideal ingredient to help you feel full and satisfied while providing sustained energy throughout the day. When combined with other nutritious ingredients, oatmeal smoothies become not just a tasty treat, but a nourishing meal or snack option that can support your weight loss goals.
- Oats are loaded with a type of soluble fiber called beta-glucan, that has several important health benefits like helping to reduce cholesterol levels, stabilizing blood sugar levels and insulin response, and increasing the growth of good bacteria in your gut.
- Beta-glucan also slows down the digestion process and stimulates the release of hormones that regulate appetite. These actions increase the feeling of fullness and help control your hunger levels. Thus, oats can help prevent overeating, and ultimately can support your weight management goals.
- Chia seeds are another nutritional powerhouse packed with heart-healthy omega-3 fatty acids, fiber, and antioxidants. They are also a good source of protein.
- When chia seeds are soaked in liquid, they plump up and expand up to 10 times their weight! The same process occurs in your intestinal tract when you eat them. This helps to curb your appetite.
- This gelling action in combination with the protein and fiber all contribute to the satiating effects of chia seeds. That's why chia seeds are a good ingredient to include in your diet if you're trying to lose weight.
- Peanut butter adds flavor to this weight loss smoothie while providing healthy fats and protein to keep you satisfied and curb your hunger. You can also substitute a peanut butter powder like PBfit, which is lower in calories and fat.
- I like to add a scoop of protein powder to this banana oat smoothie. People often skip protein at breakfast but it's important to include protein at every meal. Protein keeps you full and satisfied, helps sustain your energy levels throughout the day and prevents overeating. Read all about the importance of eating protein at your meals in my post. If you don't have protein powder, you can add some Greek yogurt for extra protein.
- One common pitfall with smoothies is that they can tend to have a lot of added sugars from fruit juices and other sweeteners. This banana oatmeal smoothie uses banana as a natural sweetener. Bananas also provide important nutrients like fiber, potassium, magnesium, vitamin B6, and vitamin C.
So overall, this oatmeal smoothie will keep you full and satisfied, stabilize your blood sugar levels, reduce cravings, prevent overeating throughout the day, and support healthy weight management.
Ingredients
Ingredient notes and substitutions. See recipe card at the end of the post for full recipe details.
- Oats- I use old fashioned rolled oats (use certified gluten-free oats for a gluten-free option); do not use steel cut oats.
- Milk- I typically use unsweetened almond milk but you can use your milk of choice including skim milk, soy milk or oat milk.
- Banana- Ripe bananas add natural sweetness and makes the smoothie creamy. I highly recommend using a frozen banana rather than a fresh banana. Frozen bananas make the smoothie extra creamy and keep it cold so you don't have to add ice cubes, which can water it down.
- Peanut butter- I use a natural, creamy peanut butter but you can substitute almond butter. You can also substitute a peanut butter powder like PBfit, which is lower in calories and fat.
- Chia seeds- Chia seeds have a satiating effect; you can substitute flaxseeds, which also provide important nutrients.
- Vanilla- You can skip this if you use vanilla-flavored almond milk.
- Cinnamon- This warm spice adds depth of flavor; you can leave it out or substitute cardamom or apple pie spice.
- Protein powder- I use vanilla whey protein powder; you can use chocolate protein powder for a chocolaty smoothie.
Equipment
You will need a blender to make this oatmeal smoothie.
Featured Blender
I love the convenience of this Ninja Blast cordless portable blender- blend your drink and take it on-the-go!
How To Make This Oatmeal Smoothie Step-By-Step
See recipe card at the end of the post for full recipe details.
- In a high-speed blender, blend the oats until finely ground.
- Add the almond milk, frozen banana, peanut butter, chia seeds, vanilla extract, cinnamon, and protein powder and blend on high speed until smooth and creamy. Pour the smoothie into glasses and serve immediately.
Chef's Tips
- I like to blend the raw oats in the blender first to pulverize them and then add the rest of the ingredients so that there are no big pieces in the smoothie. If you have a good high-speed blender, you can skip this step and just toss everything in together.
- You can throw a handful of greens like baby spinach into the smoothie for even more nutrients. It will change the color but won't affect the taste much.
- You can use peanut butter powder instead of peanut butter if you're on a restricted-calorie diet. Peanut butter powder has less calories and fat than regular peanut butter.
- You can use vanilla or chocolate protein powder in this smoothie. You can also use Greek yogurt for a boost of protein if you don't have protein powder.
- For more information on creating the perfect smoothie, check out my Quick Guide to Making Smoothies.
This recipe is part of my 10 Healthy Smoothie Recipes For The New Year Collection
Recipe FAQs
Yes, oats in a smoothie are exceptionally healthy! They're rich in fiber, protein, vitamins and minerals. They fill you up and provide sustained energy. Plus, oats help lower cholesterol and reduce the risk of heart disease, making them an excellent choice for weight loss and overall health.
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Recipe
Oatmeal Smoothie For Weight Loss
Equipment
Ingredients
- ½ cup old fashioned rolled oats (use certified gluten-free oats to keep this recipe gluten free)
- 1 ½ cup unsweetened almond milk or other milk of your choice
- 1 frozen banana
- 1 tablespoon creamy peanut butter or almond butter (can substitute peanut butter powder like PBfit)
- 2 teaspoons chia seeds
- 1 teaspoon vanilla extract
- ¼ teaspoon cinnamon
- 1 scoop vanilla (or chocolate) protein powder (optional but highly recommended)
Instructions
- Blend the oats in a high-speed blender until finely ground.
- Add the milk, banana, peanut butter, chia seeds, vanilla, and protein powder.
- Blend on high speed until smooth. Pour into 2 glasses and serve.
Notes
- Frozen bananas keep the smoothie cold and creamy and keep it cold so you don't have to add ice cubes, which can water it down. If you don't have a frozen banana, you can add a few ice cubes.
- I like to blend the raw oats in the blender first to pulverize them and then add the rest of the ingredients so that there are no big pieces in the smoothie. If you have a good high-speed blender, you can skip this step and just toss everything in together.
- You can throw a handful of greens like baby spinach into the smoothie for even more nutrients. It will change the color but won't affect the taste much.
- You can use peanut butter powder instead of peanut butter if you're on a restricted-calorie diet. Peanut butter powder has less calories and fat than regular peanut butter.
- You can use vanilla or chocolate protein powder in this smoothie. You can also use Greek yogurt for a boost of protein if you don't have protein powder.
Jeri says
Easy and delicious. I used a scrubbed banana at room temperature with the peel on for more fiber and magnesium, but otherwise everything else was the same. Thank you for so many recipes which are good for me.
Dr. Sonali Ruder says
Thank you so much — I’m so glad you enjoyed it! 😊 I love that you experimented and made it your own. Adding whole foods in creative ways is always a win.
MD says
Very yummy! I used all the recommended ingredients, but only had crunchy peanut butter. No problem!
I’m saving the 2 nd glass as a snack as I did not notice it mad 2 glasses. I’m thinking the chia seeds and protein powder will likely gel this and that’s ok. Perfect sweetness. A true winner!! 5 stars!!
Karin says
Very tasty smoothie recipe; thank you.
Dr. Sonali Ruder says
I'm so happy to hear you enjoyed the smoothie! Thanks for taking the time to leave a review 🙂