Oats Smoothie Recipe for Weight Loss: A Quick Breakfast
Español Oats Smoothie Recipe for Weight Loss: A Healthy and Quick Breakfast Option.

This is my go-to breakfast for those woke-up-late mornings when I need to rush to the office. I like to eat something quick and healthy before leaving home; otherwise, I end up snacking on less-than-ideal options at work. That’s where this banana oatmeal smoothie recipe comes in—it’s the perfect solution for a quick, healthy breakfast that supports your weight loss goals.

How does it help? This smoothie keeps me full and satisfied, curbing chocolate cravings until lunchtime! Packed with fiber, protein, and essential nutrients, it gives me the energy I need to power through my busy mornings.
The best part? It’s sugar-free, incredibly easy to make, and fully customizable to suit your taste. Whether you’re in a rush or just w
Why Choose an Oats Smoothie for Weight Loss?
- High Fiber Content: The oats provide soluble fiber, which helps improve digestion, regulate blood sugar levels, and keep you feeling full longer.
- Healthy Fats: The addition of nuts like walnuts or almonds supports brain health and promotes heart health.
- Low Sugar: Using ripe bananas as a natural sweetener keeps this smoothie sugar-free while adding natural sweetness.
- Quick and Convenient: Perfect for busy mornings, this recipe is ready in minutes!

Ingredients for Banana Oat Smoothie
- 1/2 ripe banana (or frozen for a creamier texture)
- 3 tablespoons oats (I would recommend old-fashioned oats or raw oats as they have more fiber than rolled oats, steel cut oats or quick oats)
- 1/2 cup ice cubes
- 1 teaspoon vanilla extract
- 7 almonds or 3 walnuts or pecans
- 1 cup low fat milk, or almond milk
- 1 pinch cinnamon
- 1 scoop protein or 1 cup greek yogurt (no sugar added)
Are you making this for the little ones? A drizzle of maple syrup for sweetness
According to registered dietitian Grecia Villegas, “It has been proven that starting the day with a high-carbohydrate, low-protein breakfast significantly increases glucose and insulin spikes in the body, leading to heightened anxiety throughout the day. By adding at least 1 cup of Greek yogurt or 1 scoop of protein powder, you can keep your breakfast low in calories while making it more balanced. The added protein helps regulate blood sugar levels by reducing insulin release and minimizing glucose spikes.”
Optional Additions:
- For an extra protein boost, simply add one scoop of your favorite protein powder. I personally use Isopure, which adds approximately 100 additional calories while helping you meet your daily protein needs.
- 1 teaspoon chia seeds or flax seeds (for extra dietary fiber)
- ½ cup unsweetened almond milk or oat milk (for a creamier texture)

How to Make the Oats Smoothie
- Prepare the Ingredients:
- For a thicker smoothie, freeze the banana overnight. This also eliminates the need for too much ice.
- If you prefer a smoother consistency, you can cook the oats in a small amount of water before blending.
- Blend the Ingredients:
- Add the banana, oats, ice cubes, vanilla extract, milk, and nuts (or almonds) to a blender.
- Blend on high until the mixture is smooth and creamy.
- Customize Your Smoothie:
- If needed, add a splash of almond milk or oat milk to adjust the consistency.
- For an extra boost of protein, add a scoop of plant-based protein powder.
- Serve and Enjoy:
- Pour your smoothie into a glass and enjoy immediately!

How This Smoothie Helps Me Lose Weight
- Promotes Fullness: The combination of oats and nuts provides lasting energy and keeps me satisfied, helping to reduce snacking.
- Regulates Blood Sugar: Oats and bananas help me stabilize blood sugar levels, preventing energy crashes.
- Boosts Metabolism: The addition of chia seeds, flax seeds, or a scoop of protein powder can enhance metabolism and provide additional nutrients, I usually like to add a scoop of Isopure vanilla protein.
Tips for a Great Smoothie Experience
- Meal Prep Hack: Pre-portion the ingredients in a zip-lock bag and freeze for easy blending during busy mornings.
- Make it Dairy-Free: Use unsweetened almond milk, coconut milk, or oat milk to keep it plant-based.
- Boost Your Smoothie: Add fresh fruit like green apples or frozen berries for extra flavor and vitamins.

Why Oats Are a Great Addition to Your Diet
Oats are a type of soluble fiber known as beta-glucan, which helps improve cholesterol levels, supports heart health, and aids digestion. As a whole grain, they are a natural source of energy, keeping you full for a long time and helping to achieve your weight loss goals.
Make It Your Go-To Healthy Breakfast
This oats smoothie recipe is a great breakfast option for anyone looking to kickstart their day with a nutrient-dense meal. It’s a delicious way to incorporate whole grains, healthy fats, and essential vitamins into your diet. Whether you’re rushing out the door or looking for a post-workout snack, this smoothie is a game changer for your health.
Are you looking for more healthy breakfast smoothies?
Oats Smoothie Recipe for Weight Loss: A Quick Breakfast
Equipment
- 1 Blender
Ingredients
- 1/2 piece banana
- 1 pinch cinnamon powder
- 1/2 cup ice
- 1 cup low fat milk or your favorite milk substitute
- 3 tbsp oats preferible old fashion
- 1 tsp vanilla extract
Instructions
- Add the banana, oats, ice cubes, vanilla extract, milk, and nuts (or almonds) to a blender.
- Blend on high until the mixture is smooth and creamy.
Video
Notes
Nutrition

Hi! I’m Grecia Villegas, a Registered Nutritionist with expertise in diabetes, obesity, and chronic degenerative diseases. When one of Laura Muller’s recipes focuses on health, I supervise to ensure accuracy and nutritional balance. Thank you for trusting us to bring you delicious and health-conscious content! Learn more about me.
I’m obsessed with this recipe! It’s healthy, tasty, and so easy to make. You’ve made my week!