Oats Healthy Smoothies

Ever since I have embarked on a serious weight loss journey, my view of smoothies have broadened. This journey is different than the ones I did before because i am serious about seeing results. Eating healthier and exercising, has become the norm and a big part of this change is making smoothies.

This is helping me a lot because I am paying more attention to what is being put into my body. The drinks themselves are so beneficial and nutritious, and this has led me to discover and experiment with different ingredients in my smoothies. In the beginning, the smoothies i made were limited because i was just making either green smoothies to berry-filled smoothies. I was sipping along just fine, but because there was no variety  I then started to get tired of them. Making the same thing day in and day out was starting to get boring and monotonous. Something had to change!, this led me to try some oatmeal healthy smoothies with other different ingredients.Variety is a spice of life!

So today, we will learn how to incorporate oats as part of our smoothie routine. But first, let’s talk oats.


Are  among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

They are low in calories and have only 1.5 grams of fat. An article published in Healthline May 2019, stated that oats are very filling and may reduce appetite and help you eat fewer calories. This is because there are an excellent source of dietary fiber.

Oats Healthy Smoothies

Why Oatmeal Healthy Smoothies?

  • Weight loss– Eating oats for weight loss is a healthy, nutritious and simple addition to your diet plan.
  • Taste– they taste good
  • Lowers cholesterol contain a type of fiber called beta-glucan, which may reduce blood cholesterol levels.
  • Energy boost: Oats are a good source of carbohydrates for boosting your energy and endurance. This makes them great to get you through a workout or hectic morning.
  • Source of fiber– this means that you stay full for longer and the fiber also aid the digestive system.

A ½ cup – ¼ cup of plain oats is enough to put into a smoothie for some nutritional boost.  They are also a great smoothie thickener.

Types Of Oats

The most common types of oats used in smoothies are whole rolled oats and steel cut oats. They are some of the more nutritious types of oats you can buy. Most recipes will usually use  either of these two, although the most common seem to be whole rolled oats because they are the easiest and fastest to prepare.

oat healthy smoothie

Rolled Oats

Whole rolled oats are oats that have been flattened into flakes, steamed, and toasted. They are more nutritious than quick oats and instant oatmeal. Because they are processed less that can be harder to blend in a smoothie. This can give your smoothie a chunkier texture. You can blend the oats by themselves first to turn them into more of a flour to get a smoother texture. 

Steel cut oats

Steel cut oats have the bran and are left intact and are one of the most nutritious oats. They are whole grain kernels that have been sliced 3 or 4 times and are coarse and very difficult to blend without soaking or cooking them first.


  1.  Dry whole rolled oats and steel cut oats will change the texture of your smoothie. If you don’t want that, just soak them first for a few minutes in the same liquid you will use in your smoothie. This will give the smoothie a creamy texture.
  2. Choose something you like but preferably something that is not high in sugar. My personal favourite in this is almond milk or coconut milk, but water is great too.
  3. Let it soak for 20 minutes, then add the other smoothie ingredients.

 Oats are high in carbs and so be careful in choosing other ingredients when making the smoothie,so that we don’t derail our plan of shedding some weight.

Avoid Sugary instant oats

Buy plain oats without any added flavourings because packed flavoured oatmeal contains a lot of processed sugars, which adds calories but less nutritional value. An example, according to the USDA, one packet of flavoured instant oats has over 150 calories and 13g of sugar, whilst one-third cup of plain rolled oats has only 102 calories and less than a gram of sugar. Switching from instant flavoured oats to plain rolled oats in your smoothie will save you thousands of calories over one year. Enough to lose a few pounds without making any huge changes to your diet.

The other benefits of oatmeal for weight loss is its adaptability. You can mix with other healthy ingredients to the smoothies to get a different tasting smoothie each time, so there is less likely-hood of getting bored with them quickly.

I have listed some oatmeal healthy smoothies recipes below.

Strawberry Healthy Smoothie

 Strawberries always taste so fresh and light, but when you add oatmeal to a smoothie it is immediately a hearty meal.

Recipe here

strawberry oat healthy smoothie

With so many benefits to adding oats in smoothies, what’s not to love about them? The best part is even when  if a recipe doesn’t have oats in the smoothie, you can go ahead and just add them or replace a banana with it. They are practically tasteless and blend in nicely with any smoothie flavour.

Banana Oatmeal Smoothie

banana peanut oat smoothie

Banana oatmeal healthy smoothies offers such a great source of fiber and protein making it a really delicious and healthy way to start your day!

Recipe here

Green Oatmea Smoothie

A Green Oatmeal Smoothie is loaded with whole oats, potassium-rich bananas, fuelling spinach/ kale, chia seeds, and almond milk. It is delicious, nutritious, easy to make, travels well, and will keep you satiated until lunch time.

Recipe here

green oat smoothie

Almond Milk Oatmeal Smoothie

almond milk oatmeal smoothie

This breakfast smoothie recipe is a blend of Almond milk, banana, almond butter, maple syrup, cinnamon and oats.

Recipe here

Leave a comment below if you enjoyed making the oatmeal healthy smoothies,  and let us know which smoothie you enjoyed best, or share you own delicious creation! We always love hearing from you guys.

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