Oatmeal Smoothie (for Weight Loss)

Conversations about weight loss often go hand in hand with oats and smoothies. While nutritious and filling, oats can be time-consuming to cook (overnight, porridge, cookies), and while tasty and quick, smoothies may not be very filling.

This simple and guilt-free oatmeal smoothie recipe combines the goodness of oats and smoothies into one hearty drink.

It is jam-packed with protein, healthy fats, fiber, potassium, and probiotics and is naturally sweet. Perfect for a busy morning, this vegan smoothie comes together in under 10 minutes, including prep time. 

You can enjoy this nourishing drink to fuel you through your morning or as a filling post-workout snack.

 

How does oatmeal help in weight loss?

Oats are rich in dietary fiber and have fewer calories than other grains and cereals. 

Studies have shown that oats improve satiety, meaning you’ll feel full for a long time, as the body takes time to digest complex carbohydrates. And because you won’t feel hungry, your urge to snack will dramatically reduce. 

Combine healthy eating with regular exercise, and you are already making progress.

Also, oats have plenty of antioxidants, which help fight inflammation. And their high fiber content may help lower cholesterol levels, relieve hypertension and prevent colorectal cancer.

 

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Ingredient Notes

Oats

I used old-fashioned oats or rolled in this recipe. Since you blend them, you can also substitute with quick or instant oats. 

Frozen banana

Frozen banana is key in making a creamy cold smoothie. At some point, you’ll forget that it is a healthy drink, not a banana milkshake. It’s that delicious. 

If you don’t have frozen bananas, you can use fresh ripe bananas. Just add some ice cubes to thicken the smoothie.

Almond butter

Almond butter adds richness and a good dose of healthy fats to the drink. If you prefer peanut butter, that will work too.

Protein powder

Adding protein powder to the smoothie increases its nutritional value, keeping you full until noon.

When buying protein powder, watch out for added sweeteners and flavorings. For a vegan smoothie, look for plant-based protein powders. 

Plant Milk

This is a weight loss smoothie, so avoid using sweetened or full-cream milk.

Kefir

For this vegan recipe, I used a plant-based coconut kefir. If you don’t have dietary limitations, feel free to use any available kefir. 

It is an excellent source of healthy bacteria and yeast and keeps your gut healthy. And a healthy digestive tract is another step closer to trimming that belly fat.

Cinnamon and chia seeds

Cinnamon is a warm spice that greatly complements the flavors of bananas and oats. Chia seeds add ramp up the fiber to help regulate bowel movements.

 

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Recipe tips

Adjust the consistency

Based on the type of oats, the size of the banana, and the kind of milk you use, the consistency of this smoothie may vary. You can  adjust the consistency to your preference by using more or less milk.

Blender tricks

First, put the liquid ingredients before the solids in the blender to avoid lumps. Second, always use a high-speed blender for a smooth and creamy smoothie.

Make it gluten-free

If you have gluten allergies, make this recipe with gluten-free oats.

 

Serving suggestions

Smoothie bowl

If you plan an elaborate Sunday brunch or have a lazy morning, treat yourself to a hearty smoothie bowl. Serve the smoothie in your favorite bowl and top it with fruit slices, dry fruits, coconut shavings, or crunchy granola.

Carry on to-go cup

Transfer the smoothie into a to-go cup and drink it on your way to work for a quick breakfast.

 

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Substitutions and flavor variations

Banana substitute

You may substitute banana with applesauce if you don’t appreciate its distinctive taste or smell. Or you can add a creamy sweet texture by blending soaked dates in your smoothie.

Yogurt variation

If you can’t get your hands on kefir or prefer getting your probiotics via yogurt, you can substitute kefir or add some active yogurt for additional creaminess. 

Make it green

Add kale or baby spinach to this smoothie for vitamin A and minerals.  

Add your favorite berries

For an extra helping of antioxidants, add your favorite berries to this smoothie. You can substitute half the amount of banana with strawberry or blueberries for a pleasant berry flavor. 

 

Ways to store oatmeal smoothie

While I prefer making this banana oat smoothie fresh, you can store it in a couple of ways. 

Fridge

If you have leftovers, you may store the smoothie in an air-tight container in the refrigerator, for a day or two. If the smoothie settles into layers, mix it by blending it shortly.

Freezer

Alternatively, you can freeze this weight-loss smoothie in ice cube trays or freeze-safe bags in single-use portions for up to a month.

 

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Recipe FAQs

Can I add raw oats to this smoothie?

Yes, certainly. This recipe calls for raw oats. Because old-fashioned or quick oats are well-processed and we blend them smoothly, it is perfectly safe for you.

When should I drink the smoothie?

There is no wrong time to drink a smoothie. You can enjoy this delicious and nutritious beverage during breakfast, as a pre/post-workout meal, or as a snack. Some people even substitute a meal with these oats. 

Do you have to soak oats before using them in the recipe?

No, that is unnecessary. Because you’ll blend all the ingredients at high power, you’ll end up with a creamy and homogeneous smoothie. 

Can you meal prep smoothies?

Yes, you can prepare your smoothies in advance. Because this smoothie only takes minutes, I prefer making it fresh. But to save precious morning time, you can make a whole batch over the weekend and freeze individual portions in freeze-safe bags.

A night before consumption, defrost the smoothie in the refrigerator overnight and blend it briefly before drinking.