Oatmeal Smoothie

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5 from 237 votes
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My oatmeal smoothie is thick, creamy, and packed with a wholesome chocolate flavor. It’s the “all-in-one” breakfast- high in protein, fiber, and slow-releasing carbohydrates.

brownie batter oatmeal smoothie in a glass with rolled oats on top.

I used to think overnight oats were the most convenient breakfast. That is, until I discovered you can blend oats into smoothies.  

When you blend oats with more traditional smoothie ingredients, you’re left with a thick, creamy oat smoothie that’s deceptively filling. The addition of cocoa powder seriously makes it taste like brownie batter. They’re quick to make and easy to customize. I can feed my family an oatmeal smoothie in the morning and know they won’t have hunger pangs until lunchtime.

Bonus? Oatmeal smoothies tick all the boxes. They contain slow-releasing carbohydrates from the oats, healthy fats and protein from the peanut butter, and tons of fiber from the chia seeds. You can even add protein powder to make it even more filling.

Table of Contents
  1. Why I love this recipe
  2. Key Ingredients
  3. How to make an oatmeal smoothie
  4. Oatmeal smoothie variations
  5. Frequently asked questions
  6. More healthy smoothies we love
  7. Oatmeal Smoothie (Recipe Card)

Why I love this recipe

  • Banana-free. Perfect if you don’t like banana smoothies.
  • Thickshake texture. It’s like drinking my healthy milkshake
  • Customizable. I like to add superfoods or swap the nut butter, but you can modify this smoothie however you need to. 

★★★★★ REVIEW

“I’m in love with this smoothie. It’s so delicious and keeps me full until 1 pm” – Julia

Key Ingredients

  • Rolled oats. Quick oats can also be used, but I find the old-fashioned kind to have that extra staying power. Don’t bother using steel-cut oats, as they won’t blend down enough.
  • Cocoa powder. I like adding a scoop of Dutch or dark cocoa powder for the rich, chocolate flavor. Skip this if you want a chocolate-free smoothie.
  • Protein powder. A scoop (1/4 cup) of protein powder adds tons of protein and satiety. Opt for an unflavored or flavored protein powder of choice (I like vanilla casein).
  • Maple syrup. Adds some sweetness without being overpowering. Honey or agave nectar also work, as do granulated sweeteners.  
  • Chia seeds. Thickens the smoothie and gives it an extra boost of fiber and omega-3 fatty acids.
  • Creamy peanut butter or alternative. A spoonful of peanut butter adds tons of richness and helps keep you full for longer. Alternatively, try my low calorie peanut butter or almond butter
  • Milk. To blend. I prefer unsweetened almond milk, but use whichever milk you prefer.  

How to make an oatmeal smoothie

This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.

peanut butter, oats, cocoa powder, chia seeds, maple syrup, and milk in a blender.

Step 1- Add the ingredients to a blender.

blended oatmeal smoothie in a blender.

Step 2- Blend everything until smooth. If the smoothie is too thick, add more milk.

Oatmeal smoothies in two glasses.

Step 3- Pour the smoothie into glasses and serve immediately.

Oatmeal smoothie variations

  • Taste as you go. I keep the maple syrup to a minimum, but add more if you prefer a sweeter smoothie.
  • Thicken the smoothie. Add ice cubes or reduce the amount of milk.
  • Add flavor boosters. Cinnamon, nutmeg, sea salt, and vanilla extract are some of my favorites.
  • Nut-free. Swap the peanut butter for sunflower seed butter or tahini. 
  • Add fruit. Make a banana oatmeal smoothie by adding one frozen banana or a tropical oatmeal smoothie by adding frozen pineapple and mango.
  • Add sneaky greens. I love to add a handful of baby spinach or kale for some sneaky hidden goodness.
oatmeal smoothie in a glass with a straw.

Frequently asked questions

Can you put raw oats in a smoothie?

Yes, raw oats can be put directly in a smoothie. There is no need to cook them first, as the blender breaks them down.

What kind of oats are best for smoothies?

Rolled oats or quick oats are best for smoothies. Steel-cut oats cannot be broken down and cannot be eaten raw.

What does adding oats to a smoothie do?

Adding oats to a smoothie thickens it, makes it creamier, and gives it more staying power. Think of it as overnight oats in liquid form.

More healthy smoothies we love

If you’ve enjoyed my Oatmeal Smoothie recipe, please give it a star rating. It really helps others who are thinking of making it.

oatmeal smoothie recipe.

Oatmeal Smoothie

5 from 237 votes
My oatmeal smoothie is thick, creamy, and packed with healthy ingredients. It's easy to make and keeps you full for hours. Watch the video below to see how I make it in my kitchen!
Servings: 1 serving
Prep: 1 minute
Total: 1 minute

Equipment

Video

Ingredients  

  • 1/4 cup rolled oats
  • 2 tablespoons cocoa powder
  • 1/4 cup protein powder
  • 1 tablespoon maple syrup
  • 1 tablespoon chia seeds Can sub for ground flax
  • 1 tablespoon peanut butter or any nut or seed butter
  • 3/4 cup milk I used unsweetened almond milk

Instructions 

  • Add the rolled oats, cocoa powder, protein powder, maple syrup, chia seeds, peanut butter, and milk to a blender.
  • Blend until smooth and creamy. If the smoothie is too thick, add more milk. If it is too thin, either add more oats or some ice.
  • Transfer to a glass and enjoy.

Notes

  • Add fruit. Bananas, berries, coconut, pineapple, etc. 
  • Chocolate-free. Omit the cocoa powder.
  • Gluten-free. Use gluten-free oats.
  • Vegan. Use dairy-free milk.
  • Storage. While best enjoyed fresh, this smoothie can be stored in the fridge in a sealed container for up to 3 days. Stir it well before serving.

Nutrition

Serving: 1servingCalories: 275kcalCarbohydrates: 37gProtein: 30gFat: 13gSodium: 318mgPotassium: 361mgFiber: 7gSugar: 14gCalcium: 278mgIron: 3mgNET CARBS: 30g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Originally published May 2023, updated and republished June 2025

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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  1. 5 stars
    Yes. I made it and it passed muster with my DH. I made it with almond butter, almond milk, and carob powder. I added 1 tsp vanilla. Next time I might consider using 1 cup of milk. But it is very flavorful Will do again this week and try with strawberries and bananas, which are stored in the freezer. Thank you.

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