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This fabulously delicious Oats Smoothie for Weight Loss is high fiber, and shares a few secrets and secret ingredients on how to reach weight loss goals. Only 4 simple ingredients go into this recipe!
Oats Smoothie isn’t just for weight loss! If you don’t need to lose weight, it’s also just healthy and delicious, great for maintaining one’s optimum weight — because oatmeal and the other ingredients in this recipe are just healthy good food for most people.
This recipe can be made Gluten-free. Just be sure to choose gluten-free oats.
An important secret with this weight loss smoothie
If you look at most oatmeal smoothies for weight loss, you’ll see sweeteners like maple syrup, honey, sugar or dates added.
One of the most important secrets to improved health and weight loss is to stop adding sweeteners to our food.
I KNOW this is hard. I’ve done it myself, more than once, and I understand it’s a process, and can be very challenging.
But if you can make yourself take this one important step (hint: it’s a mental commitment more than anything else, even though sweeteners are also a physical addiction and a taste preference), you’ll see: It’s a game changer, or a weight changer!
You decide. 🙂
Eventually, foods taste better and are more satisfying with little to no sweetener! Enjoy putting good sea salt or Potassium Salt on your foods instead.
(I give more weight loss tips below that might be helpful.)
Why oats help with weight loss
Oats are a great low-calorie ingredient that help many people to lose weight. Here are a few reasons why:
- Oatmeal is high in fiber and protein, and these components help us to feel fuller for longer with less total calories.
- Oats absorb fats, which not only helps with weight loss goals; it is also aids the liver, which otherwise stores excess fat — leading to fatty liver disease (a silent disease, escalating among Americans especially). (sources 1, 2)
- A ½ cup serving of dry oatmeal contains just 150 calories, which is less than a couple slices of toast. (This serving size is also a good amount of oats for maintaining a medium oxalate diet — which is good for kidney and overall health, to prevent joint pain.)
Tips for weight loss with Oats Smoothie
The keys when designing an oatmeal smoothie for weight loss are:
As mentioned, avoid excess sugar in the smoothie, and instead use ingredients that are also low in fat and high in fiber.
Main ingredient options include:
- frozen banana — or fresh/frozen berries
- unsweetened nut milk — If you can, look for one that’s “clean”, without added oils or vitamins (look for Malk brand or Three Trees brand in the refrigerator section of natural grocery stores or those with natural options), or consider homemade. I know this is harder for some of you than others, depending on the grocery stores available to you.
- unsweetened oat milk that’s “clean” (usually homemade or Malk brand, no oils, emulsifiers or vitamins added).
- start adding a small amount of sea salt or Potassium Lite Salt to your smoothies to heighten the flavors and increase electrolytes. Get used to a smoothie that’s a little less sweet, and enjoy tasting the oatmeal and all the flavors that salt heightens, instead of the sweet flavor.
OPTIONAL extras:
- high fiber + high protein seeds (like pumpkin seeds or pumpkin seed butter) or nut butters
- add extra protein, if desired, with grass-finished collagen (this is the best one, 3rd party tested for pesticides; use code BEAUTIFUL10 at checkout for 10% off your order)
- Consider avoiding dairy, which is a major culprit in the cause of many people’s health problems. If you do prefer to keep enjoying dairy, consider using A2A2 yogurt, or grass-finished organic raw milk.
- Remember there’s a bit more involved to help you reach your weight loss goals:
- Use this smoothie as a meal replacement, so you’re consuming fewer calories overall.
- Continue this eating pattern consistently by choosing this smoothie everyday for the same meal.
- Add one form of regular exercise everyday to increase your body’s use of calories, improve digestion and to build muscle (even if it’s just a little bit!: a walk, bike ride or swim right before or right after your meal works great). If you can walk without pain, walking is great, because even one lap around your block is a beneficial new habit to work into your life.
- Be sure not to add new calories at another meal.
- Consider portion control with all your meals by repeating similar meals, and don’t snack, unless those snacks are figured into planned portions for the day. (Eating the same amounts of the same/similar foods everyday removes the temptation to eat more food than your body needs. Over time, you’ll feel your hunger and fullness better, and learn to listen to those feelings better.) If there’s one meal you struggle with the most, in terms of portion control, consider replacing that meal with this smoothie.
What kind of oats to use
I recommend organic rolled oats. Here’s why:
- Rolled oats grind up great in your blender to create the right smoothie texture.
- Quick or instant oats are more likely to have mold problems. Unfortunately, oats are a food crop that commonly has mold issues.
- Steel cut are too thick and won’t blend well.
Choose organic oats that come in a sealed bag for best freshness, and to avoid mold. Avoid bulk bins of oats for this same reason, which are exposed to air, moisture and aren’t labeled for shelf life or expiration. (Here’s a good source for rolled oats.)
How to make Oats Smoothie for Weight Loss
- Blend rolled oats in blender, until they’re powdered or finely ground.
- Add the rest of the ingredients, and blend until smooth.
That’s it! Enjoy.
Ingredients in Oats Smoothie for Weight Loss
Only 4 simple ingredients go into this recipe!:
- 1/2 cup rolled oats — I use 1/4 cup more oats in my smoothie recipe than most people do. That’s because it’s the ideal serving size for optimum fiber in a meal, and to make you feel full.
- a whole banana — For most people, bananas are super healthy. They’re high in potassium, which replenishes electrolytes, and they’re satisfying. Instead of a sweetener, this smoothie uses real food, and plenty.
- 1/2 cup unsweetened almond milk (or oat milk) + 1/2 cup water — I only use Three Trees brand or homemade nut milks. As mentioned, just try to avoid any nut milks that contain oils, vitamins or emulsifiers. It’s best to make your own using organic nuts, if you can’t find the Three Trees brand (found in the refrigerator section of natural grocery stores). I also recommend Malk brand, as a second best option.
- 1/8 teaspoon sea salt or Potassium Lite Salt
Optional ingredients:
- collagen protein powder — one scoop (I prefer and recommend Perfect Supplements brand, because they’re 3rd party tested for pesticide residue, and the product comes from grass-finished cows. Use code BEAUTIFUL10 for 10% off your entire purchase at checkout.)
- 2 tablespoons pumpkin seeds — These are optional, if for some reason you can’t have them. But if you can, pumpkin seeds are high in protein and fiber, low in oxalates (remember kidney and joint health) and a good source of zinc — so, nutrient-dense and good at helping us feel full and satisfied.
- If you can’t have pumpkin seeds, you may wish to replace them with 1 tablespoon of organic almond butter.
- Taste-wise, pumpkin seeds or nut butter add a good creaminess, depth and richness to your smoothie, but they’re not necessary. Many of you will prefer to keep it simple, while for some of you, another add-in is preferred.
Tips for frozen bananas
Whenever you have bananas getting too ripe around the house, cut them into slices, or break them into chunks, and freeze them.
A piece of parchment paper on a plate works great. Once they’re frozen, pop them into a zip lock bag or freezer container.
If you ever need frozen banana in a hurry, do the same thing, but very thinly slice the banana; it will freeze in just 30 minutes!
Oats Smoothie for Weight Loss
Equipment
Ingredients
- 1 whole banana optional: cut into smaller chunks and frozen
- ½ cup rolled oats (or quick oats are okay if that's what you have)
- ½ cup almond milk or oat milk, unsweetened, homemade and organic, OR: Three Trees or Malk brands preferred; if you can, try to avoid all nut and oat milks with added oils and vitamins. Find the above milks in the refrigerator section of many stores.
- ½ cup water
- ⅛ teaspoon sea salt or Potassium Lite Salt
Instructions
- Add oats to blender.
- Blend or pulse until mostly powdered or finely ground.
- Add banana. (If frozen, be sure it's cut into smaller chunks or slices.) Top with milk, water and sea salt.
- Blend until smooth and creamy. Enjoy!
Notes
Storage
Oats Smoothie definitely tastes best the day you make it, right after blending. But if needed, it can be refrigerated for one day, or freeze on its side in a mason jar (leaving 2" headroom), and defrost slowly overnight in the fridge to enjoy the next day.Meal prep option
One other option for pre-making this smoothie or making the prep time faster is: pre-measure the oats, sliced banana and sea salt into a ziptop bag, and freeze until needed. When you need it, simply add milk and water, blend and enjoy!Nutrition
You can Pin Oats Smoothie for Weight Loss here:
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Other sources
Suzanne Stubbs says
Dear Megan, This is fab! I tried your recipe this morning with 1/2 banana and berries. Thank you! It will be a great breakfast (or even a light lunch) for these warm summer days.
Megan says
Great to hear, Suzanne. Thanks so much for sharing! I love the idea of it fitting extra well for summer, and your berry addition. <3
Melissa says
Thank you for sharing your lovely recipe with us! I love bananas but unfortunately I am on a low histamine diet right now and bananas are very high in histamines. Is there something you would recommend to replace them?
Megan says
Hi Melissa, such a good question. Sure, a couple of options: you could make applesauce with just peeled apples and water, or berries like blueberries and blackberries could be used. Or, a combination of both applesauce + blueberries/blackberries/raspberries. White peaches could also be good. (I’m a big fan of not overdoing foods high in vitamin A, but occasionally, you could also do yellow peaches or mango.) But for lower sugar, peeled apples and blueberries would be my first picks. Both these fruits tend to be thumbs up on most anti-inflammatory diets, which makes them both best choices here, too, when you think about possibly having them often. 🙂 I hope those options help and work out nicely.
Melissa says
Thank you so much, Megan!! The blueberries and/or mixed berries sound delicious! I’m sure the apples would be yummy, too. I will give both of them a try. Thank you so much for taking the time to respond with such detail! 🙂
Megan says
My pleasure! 🙂
A nn says
I’m trying today, for the first. What do you have for lunch or dinner? Thank you
Megan says
Great, Ann, I hope you enjoy. For lunch, I like to have lettuce, meat and hummus. So I use the lettuce like bread to create a lettuce wrap, with meat and hummus inside (good quality deli meat or leftover meat). I really enjoy and feel satisfied by this meal. I sometimes also add a small handful of macadamia nuts on the side afterwards (the healthiest nut; these are the best ones: https://amzn.to/4cTrVLU). For dinner, I do like having both carbs and protein, so I often make soups, that include meat, beans and rice, or pasta. Or, I like rice, beans and meat on a plate (or in a bowl) together. Both of these are meals we see variations of in most cultures, classic healthy satisfying foods. Getting portion size right is important — enough to feel satisfied but not too full. I hope that’s helpful! 🙂 If you have the munchies, having some salad is great, too. I like having a romaine or butter lettuce salad with peeled cucumbers a couple times a week. Dress with just olive oil and vinegar/fresh lemon juice and sea salt. Sometimes good to add some coconut aminos, too.
Kristina says
Hi there. I am trying to get 14 g of fiber how should I add more fiber ?
Megan says
Hi Kristina, good question. I would personally add SunFiber, which will add 6 grams per scoop/serving, but you may want to add it slowly: start with 1/4 scoop, and then work up gradually to the full scoop. I use this daily, and it is has excellent benefits. Here’s the one I use: https://amzn.to/3t25xxM That will get you to exactly 14 grams with this recipe! 🙂
Omarie says
in my country, so far i havent been able to find any milk without oil. silk almond and almond breeze are tge best i could find here. Is there anyway that I can use them and get the same or similar results?
Megan says
Can you get straight dry rolled oats? Do you have a blender?
Jill says
Can I use oat flour instead of grinding up the rolled oats?
Megan says
Hi Jill, I would not. I think it is too fine and might end up creating a strangely textured smoothie. Also, you are more likely to get fresher oats when you buy organic thick cut rolled oats (so removes the risk of mold).