Oatmeal Smoothie
This banana oatmeal smoothie is thick, creamy, warmly spiced, and packed with 33 grams of protein — blended in 5 minutes and filling enough to keep you going until lunch.
Equipment
Ingredients
- ¾ cup unsweetened almond milk or oat, soy, cashew, or dairy milk
- 1 scoop unflavored or vanilla protein powder optional but recommended
- ⅓ cup quick-cooking oats or old-fashioned rolled oats (see note below)
- ½ tablespoon chia seeds
- ¾ teaspoon ground cinnamon plus more to taste
- 1 frozen banana
- 1 tablespoon honey or maple syrup for vegan
- 1 tablespoon peanut butter smooth natural peanut butter recommended
- 1 handful of ice
Instructions
- Add the almond milk to the blender first, followed by the protein powder, chia seeds, cinnamon, honey, and peanut butter.
- Add the oats, then place the frozen banana on top. Add a handful of ice.
- Blend on medium-high speed for 30–60 seconds until completely smooth and creamy with no banana chunks remaining.
- Taste and adjust — add more cinnamon, honey, or peanut butter as desired.
- Pour into a glass and enjoy immediately.
Notes
- No gritty texture: use quick oats, blend for a full 60 seconds, and add liquid first. If using old-fashioned oats, soak them in the milk for 5 minutes before blending for the smoothest result.
- Nutrition calculated with 1 scoop of vanilla protein powder. Without protein powder: ~240 calories, ~10g protein.
- For a thicker consistency: Reduce milk to ½ cup, add more frozen banana, or use a smoothie bowl approach.
- For a thinner consistency: Add more milk, 1 tablespoon at a time.
- Vegan: Use maple syrup instead of honey and a plant-based protein powder.
- Nut-free: Swap peanut butter for sunflower seed butter.
- Best enjoyed fresh — The color and consistency break down after about 30 minutes.
- Make ahead (freezer packs): Portion solid ingredients into individual freezer-safe bags for up to 3 months. Add milk and blend fresh in the morning. If needed, freeze the blended smoothie and re-blend before drinking. Refrigerating overnight works in a pinch but the texture and color will break down.
Nutrition
Calories: 327kcalCarbohydrates: 52gProtein: 33gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 2mgSodium: 318mgPotassium: 559mgFiber: 7gSugar: 34gVitamin A: 83IUVitamin C: 11mgCalcium: 298mgIron: 1mg
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