Oat Smoothie
This oat smoothie recipe blends whole rolled oats directly into the base—no soaking, no cooked oatmeal first. It's creamy, filling, and ready in just five minutes.
Equipment
- High-speed blender - needed to fully break down raw oats
- Liquid measuring cup - for accurate milk measurements
- Glass storage jars with lids - optional, for storing double batches
Ingredients
- 1 cup old-fashioned rolled oats - 90g, not steel-cut
- 1 large banana - sliced and frozen at least 2 hours ahead
- 1½ cups milk of choice - 360ml, dairy, oat, or almond milk work
- ½ cup plain Greek yogurt - 120g
- 2 tablespoons creamy peanut butter - 32g, or any nut/seed butter
- 1 tablespoon honey - 15ml, or maple syrup
- ½ teaspoon ground cinnamon
- ½ teaspoon vanilla extract
- ½ cup ice cubes - 75g, skip if banana is very firm
- salt - pinch
Optional Add-Ins
- 1 tablespoon chia seeds - stir into finished smoothie
- 1 tablespoon unsweetened cocoa powder - for chocolate variation
- 1 cup frozen mixed berries - for berry variation, replace banana
- 2 tablespoons pumpkin puree - for pumpkin spice variation
- 2 tablespoons brewed coffee - cooled, for coffee variation
- 1 handful baby spinach - for green variation
Instructions
- Add rolled oats to the blender jar and pulse on high for 15-20 seconds until they resemble coarse flour.
- Add milk, Greek yogurt, peanut butter, honey, vanilla, cinnamon, and a pinch of salt to the blender.
- Blend on medium for 30 seconds, then high for 30 seconds. Scrape down the sides as needed until completely smooth with no oat specks.
- Add the frozen banana chunks and ice cubes. Blend on high for 30-45 seconds until thick and uniform in color.
- Pour into two glasses and serve immediately while cold and thick. Add a splash of milk if too thick, or more ice if too thin.
Notes
- Grind oats dry first: This is the most important step for avoiding a gritty texture. Don't skip the 20-second dry pulse.
- Freeze banana ahead: A frozen banana creates a creamier, thicker smoothie and keeps it cold without watering down the flavor.
- Use full-fat Greek yogurt: Nonfat works but will produce a thinner, less rich smoothie.
- Taste before adding sweetener: Overripe bananas can be sweet enough on their own—you might not need the honey.
- Blend in stages: Grinding oats first, then blending liquids, then adding frozen ingredients gives the smoothest result.
- Warm peanut butter if cold: Cold nut butter can clump—microwave for 5-10 seconds or use room-temperature peanut butter for easier blending.
- Layer with liquid on bottom: Add milk and yogurt before dry ingredients to help the blades move freely.
- Rinse blender immediately: Oats and peanut butter can dry quickly—rinse right after pouring to save scrubbing time.
- Storage: Store in an airtight jar in the fridge for up to 24 hours. It will thicken as oats absorb liquid—shake or re-blend before drinking.
- Variations: Substitute cocoa powder, berries, pumpkin puree, or coffee for different flavors using the same base method.
Nutrition
Serving: 1smoothieCalories: 310kcalCarbohydrates: 44gProtein: 14gFat: 10gSaturated Fat: 2.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 4.5gCholesterol: 10mgSodium: 160mgPotassium: 520mgFiber: 6gSugar: 18gVitamin A: 4IUVitamin C: 8mgCalcium: 15mgIron: 10mg
Tried this recipe?Let us know how it was!