This oatmeal smoothie recipe is a nutrient-dense on-the-go breakfast.
Oats are a healthy food high in resistant starch, which functions as a prebiotic (food for your healthy gut bacteria) from fermented fiber and gives you zero calories. For this smoothie, we blend it into a powder, to give you something fulfilling and nutritious, yet very low in calories.
In terms of flavor, rest assured that banana and mango make one of the best fruit combinations. The sweet blend is touched with vanilla and cinnamon, awesome flavors that turn the smoothie into a delicious dessert.
It also makes an excellent breakfast food. Along with this Peanut Butter Oatmeal Smoothie, it’s our go-to choice for a quick, filling, and healthy on-the-go meal whenever the mornings get too hectic and busy.
Can You Put Raw Oats In a Smoothie?
Yes, you can. Raw oats are too tough to eat but once blended, they are safe to digest and, in fact, are more beneficial to your health.
They contain resistant starch, which doesn’t provide calories like regular starch but helps to cultivate healthy gut bacteria. Resistant starch is beneficial because it does not get broken down into glucose like regular starch, so it does not raise blood sugar. This can be found in many raw plants, some of which can turn to regular starch when cooked.
Raw oats, therefore, are a great low-calorie food that’s good for your gut, and blending them into your smoothies as a fine powder is an easy way to consume them.
1. Is Oatmeal Good for You?
In oats, you can find manganese, copper, magnesium, phosphorus, B vitamins, and many more micronutrients in various amounts. Half a cup of oats can also give you 8 g of fiber, an impressive amount for such a small serving.
Today’s recipe blends oats with mangoes, bananas, and milk, all of which are similarly nutritious. There are vitamin C, vitamin B6, potassium, magnesium, iron, and tons of other nutrients in significant or trace amounts.
These nutrients come with 189 calories, from 4 g fat, 36 g carbs, and 5 g proteins, and no added sugar since the fruits are already sweet.
Note that the calories are calculated based on cooked oats. The actual amount of calories can range from 120 to 189 since the percentage of resistant starch in oats can vary.
Our oatmeal smoothie recipe has:
Oats: There are many different types of oats, differing in cooking time and shape. We are using rolled oats, which are whole grain oats that have been rolled flat to cook more quickly.
You can also pick steel-cut oats, much like rolled oats but cut into small pieces instead of being rolled flat. Instant oats are more processed — they can be used in smoothies as well, but their nutritional values are quite different from other types.
Fruits: We are using bananas and mangoes. We use fresh fruits, but using frozen fruits will make the smoothie much thicker and able to be eaten with a spoon, like a smoothie breakfast bowl.
Flavorings: To this already delicious mix, we add some vanilla extract and cinnamon, both of which pair perfectly with the two fruits. If you love banana bread, consider this recipe to be a smoothie version of it and another must-try.
Storage and Freezing the Leftover
Storing smoothies can be tricky because it’s impossible to prevent the ice particles from melting. Hence, making smoothies for storage begins with leaving out the ice.
Minus the ice, blend the smoothie as usual and you’ll end up with a thick paste. Divide this paste into small bags and place in the fridge/freezer. Whenever you want a refreshing drink, simply blend the smoothie paste with ice.
These bags of smoothie paste will keep for about 5 days in the fridge and 3 months in the freezer. It’s a good idea to label them with dates so you know when they expire.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.