Are you working towards weight loss goals this year? Looking for a tasty and satisfying way to fuel your day while staying on track with your weight loss goals? If so, this banana oatmeal smoothie recipe is perfect for you. It's a quick, nutritious meal or snack that can be easily incorporated into your daily routine. I love oatmeal in all shapes and forms. I love oatmeal for breakfast yet sometimes I don’t have time to wait for it to cook. This banana oatmeal smoothie is easy and the perfect breakfast to start the day off right. It’s definitely an energizing breakfast in a liquid form that you’ll keep wanting to make over and over again.
Why Oatmeal Smoothies for Weight Loss?
Oats aren't just a breakfast staple - they're a nutritional powerhouse! 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. 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. This nutrient-packed peanut butter banana oatmeal smoothie is a delicious and satisfying way to fuel your day while supporting your weight loss goals. 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.
- Rich in Fiber: Oats are an excellent source of fiber. According to the US Library of Medicine, only 5% of Americans are getting enough fiber each day. One serving of my banana oatmeal smoothie gives you almost 20% of the recommended daily intake of fiber. 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.
- Protein: Oats are a good source of protein. 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.
- Essential Nutrients: Oats provide sustained energy throughout the day.
Key Ingredients and Their Benefits
- Banana: Ripe bananas add natural sweetness and makes the smoothie creamy. The natural sugar from the banana is nicely balanced by the oatmeal and coconut milk to help the body slowly and evenly burn the carbs. I highly recommend using a frozen banana rather than a fresh banana. The frozen bananas took it from really good to absolutely amazing. The 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. Once frozen as separate pieces, bananas can be stored in the freezer in a resealable bag or freezer-safe container.
- Oats: Rolled oats contribute a subtle nuttiness and a smooth, creamy texture that blends beautifully into the smoothie. Oats are rich in fiber, protein, vitamins and minerals.
- Almond Milk: I use Silk Unsweetened Almond Milk with 30 calories per cup. The almond milk is option, but my preference as it’s a great way to also cut back on fat and calories. Oat milk, soy milk, or coconut milk can be substituted. If you don’t need a dairy-free smoothie, regular skim milk can be used as ell.
- Peanut Butter: Peanut butter adds flavor to this weight loss smoothie while providing healthy fats and protein to keep you satisfied and curb your hunger. 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 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.
- Coconut Milk: Coconut milk brings a lush, velvety texture and a hint of tropical flair. Choose unsweetened coconut milk for better control over the sweetness. With coconut milk, you can choose canned or refrigerated. Look for light versions if you’re watching your calories.
- Protein Powder (Optional): I like to add a scoop of protein powder to this banana oat smoothie. Want to help your blood sugar even more? Use a plant-based protein powder, like my Homemade Protein Powder, to give this banana oat smoothie recipe an extra 10 grams of protein + 4 grams of healthy fat. You can use vanilla or chocolate protein powder in this smoothie.
- Ground Cinnamon: Adds warmth and complexity with its sweet and spicy undertones.
- Vanilla Extract: Infuses the smoothie with a touch of sweet, fragrant depth. Vanilla bean paste adds a flavorful, nutty taste.
- Maple Syrup (Optional): Introduces a gentle, earthy sweetness.
Making the Perfect Banana Oatmeal Smoothie
Here's a simple formula for a delicious smoothie that's great with or without protein powder.
- Combine Ingredients: Combine all ingredients in a blender like almond milk, frozen banana, peanut butter, chia seeds, vanilla extract, cinnamon, and protein powder. In order to make a hearty breakfast, I always start with fresh ingredients. Here’s what I put in my oatmeal smoothie in the morning. It’s important to blend the smoothie for at least a minute in order to nicely grind up the oatmeal. Doing this gives a better consistency. Your blender makes a difference.
- Blending: Start blending at a low speed to combine the ingredients, then gradually increase to high speed. After many tries, I found that adding the liquid first, followed by the frozen fruit works the best for blending. 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.
- Blend Until Smooth: Mix on low speed until the banana and/or ice are broken up. Blend on high speed until smooth and creamy. Place all ingredients in a high-speed blender and blend until smooth.
Tips and Variations
- Optional Ingredients: All the optional ingredients listed in the printable recipe card are featured in the video. Add only what you like. You can throw a handful of greens like baby spinach into the smoothie for even more nutrients.
- Sweetness: 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.
- Steel Cut Oats: To give this peanut butter banana oatmeal smoothie a crunchier taste, I recommend you use steel cut oats.
- Frozen Fruit Order: When using frozen fruit, order matters.
- Cut Banana: Cut entire banana into small pieces for easy blending.
- Peanut Butter Powder: You can use peanut butter powder instead of peanut butter if you're on a restricted-calorie diet.
Serving and Storing
This banana oatmeal smoothie makes a nutritious breakfast that will keep you full for longer. It’s thick, rich, smoothie and delicious! It tastes like a delicious oatmeal cookie! Perfect for breakfast or post-workout.
- Enjoy Immediately: It’s best enjoyed fresh for the best taste and texture.
- Storage: You can store a banana oatmeal smoothie in an airtight container in the refrigerator for up to 24 hours.
Potential Substitutions
- Bananas: You can replace bananas with other fruits like mangoes or berries.
- Almond Milk: You can swap almond milk for dairy milk or other plant-based options.
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