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Supercharge your day with this healthy and creamy banana oat smoothie for weight loss or weight gain—a wholesome breakfast choice that fits seamlessly into a vegan diet, a high protein diet, or a smart weight watcher’s plan. Packed with whole-grain oats and ripe bananas, this smoothie delivers lasting fullness and sustained energy, helping you stay satisfied longer while supporting your health goals.¹Sonali Ruder. (2024). The Foodie Physician. https://thefoodiephysician.com/oatmeal-smoothie-for-weight-loss/. Oatmeal Smoothie for Weight Loss. Its rich texture and natural sweetness make it an ideal option for busy mornings when you need a quick and nourishing meal.

Recipe Overview

Nutritional Information (per serving, serves 2)

Instructions for Banana Oat Smoothie Variations

1. For Weight Loss

• Use water or unsweetened almond milk instead of dairy milk for a lower-calorie base.
• Omit nut butters and sweeteners to keep calories in check.
• Optional: Add ½ cup of plain, low-fat Greek yogurt for extra protein and creaminess without too many added calories.
• How to:
  1. Add 2 ripe bananas, 1 cup rolled oats, 1 cup water or unsweetened almond milk, and 1 tsp cinnamon (plus yogurt, if using) to the blender.
  2. Blend until smooth and creamy. Serve immediately.

2. For Weight Gain

• Add 1–2 tbsp almond butter or peanut butter for healthy fats and extra calories.
• Use whole milk or full-fat Greek yogurt to further increase the calorie and protein content.
• Optionally add a drizzle of honey or maple syrup for natural sweetness.
• How to:
  1. Add 2 ripe bananas, 1 cup rolled oats, 1 cup whole milk, 1–2 tbsp nut butter, and 1 tsp cinnamon (plus ½ cup yogurt and honey, if desired).
  2. Blend on high until thick and creamy. Taste and add more sweetener if needed.

3. With Milk (Dairy or Plant-Based)

• Use your favorite dairy or plant-based milk (such as almond, oat, or soy milk).
• Enhances creaminess and boosts calcium content.
• How to:
  1. Combine 2 bananas, 1 cup oats, 1 cup milk of choice, and 1 tsp cinnamon in a blender.
  2. Blend until perfectly creamy. Pour and enjoy.

4. With Yogurt

• Add ½ cup plain or vanilla Greek yogurt (or plant-based yogurt) for extra protein, probiotics, and a creamier texture.
• Great for a thicker smoothie or post-workout recovery.
• How to:
  1. Add 2 bananas, 1 cup oats, 1 cup milk of choice, ½ cup yogurt, and 1 tsp cinnamon.
  2. Blend until smooth and creamy.

5. Without Yogurt

• Skip the yogurt; use only bananas, oats, milk (or water), and cinnamon.
• Frozen bananas work best for extra creaminess without yogurt.
• How to:
  1. Add 2 frozen bananas, 1 cup oats, 1 cup almond milk (or water), and 1 tsp cinnamon.
  2. Blend until thick and smooth.

6. High-Fiber or Nutrient Boost

• Add 1 tbsp chia seeds or flaxseeds for extra fiber and omega-3s.
• Add a handful of spinach for extra vitamins and a green boost (won’t affect flavor much).
• How to:
  1. Combine base ingredients, then add seeds and/or spinach.
  2. Blend thoroughly to break down seeds and greens.

7. Sweetness and Flavor Customizations

• For extra sweetness, add a drizzle of honey or maple syrup after tasting the smoothie.
• Sprinkle in nutmeg, cardamom, or cocoa powder for a flavor twist.
• Serve with toppings like sliced bananas, oats, or a peanut butter drizzle.

Tip:
All the above variations start with the same instructions:

1. Add all ingredients to your blender.
2. Blend until smooth and creamy.
3. Pour into glasses and serve immediately for the best texture.

Feel free to mix and match these variations to suit your taste, dietary needs, or fitness goals!

Creamy Banana Oat Smoothie Recipe Summary

Creamy Banana Oat Smoothie

Kenshah K.

This easy, healthy banana oat smoothie blends ripe bananas, oats, and almond milk for a filling, high-fiber drink perfect variations for weight loss or gain goals.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 6 minutes mins

Course Breakfast, Smoothie, Snack

Cuisine American, Global, Modern Healthy

Servings 2 Servings

Calories 435 kcal

Equipment

• 1 blender (required, choose a high-speed blender for best texture)
• Measuring cups
• Measuring spoons
• 2 Glasses (for serving)
• Knife and cutting board (optional, if slicing bananas)
• Spoon or spatula  (for scraping out the blender)

Ingredients

  

• 2 ripe bananas fresh or frozen for thicker smoothie
• 1 cup rolled oats gluten-free if needed
• 1 cup almond milk or your preferred milk
• 1 tsp ground cinnamon
• 1 tbsp almond butter optional, for extra protein and creaminess
• ½ cup plain Greek yogurt or plant-based yogurt optional, for added protein and probiotics
• 1 tbsp chia seeds or flaxseeds optional, for fiber and omega-3s
• Drizzle of honey or maple syrup optional, for extra sweetness, if desired

Instructions

 

• Add 2 ripe bananas, 1 cup rolled oats, 1 cup almond milk, and 1 tsp cinnamon to a blender. If you want extra richness, add 1 tbsp almond butter or ½ cup yogurt.
  
• Blend on high until completely smooth and creamy. For a colder, thicker smoothie, use frozen bananas.
  
• Taste and adjust sweetness if desired (add a drizzle of honey or maple syrup).
  
• Pour into glasses and serve immediately.
  
• (Optional) Top with extra banana slices or oats for garnish.
  

Notes

• Customize for Your Goals:
  • For weight loss, use unsweetened almond milk or water, and skip nut butters or additional sweeteners.
  • For weight gain, add almond or peanut butter, Greek yogurt, or use whole milk for a higher calorie, more filling smoothie.
• Make it Dairy-Free:
  • This smoothie is naturally dairy-free when made with almond or other plant-based milk.
  • For extra creaminess without yogurt, use frozen bananas or a splash of coconut milk.
• Add-ins and Boosts:
  • Blend in chia seeds or flaxseeds for extra fiber and omega-3s.
  • Toss in a scoop of protein powder for a post-workout meal.
  • For extra sweetness, add honey or maple syrup—but taste first, as bananas are naturally sweet.
• Best Texture Tips:
  • Use a high-speed blender for the smoothest result, especially if you use whole rolled oats.
  • For a thicker (almost ice-cream-like) smoothie, freeze bananas before blending.
• Serving Idea:
  • Top with a sprinkle of oats, extra banana slices, or cinnamon for added texture and appeal.
• Make Ahead:
  • The smoothie is best enjoyed fresh, but you can refrigerate leftovers up to 1 day. Shake or stir well before drinking, as oats may thicken the texture in the fridge.
• Allergy Note:
  • Substitute sunflower seed butter for almond butter if you have nut allergies.

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List of Sources

• 1
  Sonali Ruder. (2024). The Foodie Physician. https://thefoodiephysician.com/oatmeal-smoothie-for-weight-loss/.
• 2
  Katie Davidson. (2021). Can Eating Oatmeal Make You Gain Weight? Healthline. https://www.healthline.com/nutrition/oat-weight-gain
• 3
  Payal Kumari, et al. (2023). Banana and its by-products: A comprehensive review on its nutritional composition and pharmacological benefits. eFood, 4(5). https://doi.org/10.1002/efd2.110.