Can you put oatmeal in smoothies? And other important questions.
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Who knew that a simple grain like oatmeal could bring so much joy to our taste buds and nutrition to our bodies?
For centuries, oatmeal has been a go-to breakfast staple for its hearty and wholesome benefits. And guess what? It’s still going strong today!
With endless possibilities and creative ways to enjoy this versatile grain, oatmeal is the gift that keeps on giving. If you’re wondering Are oats good for smoothies? The answer is yes, there are lots of great reasons to start using them in your smoothies now.
So you want to make an oatmeal smoothie? Let me show you how.
Benefits of adding oatmeal to smoothies
Fiber boost
Adding oatmeal to your smoothies is a smart move. It boosts fiber intake significantly. This is key for good digestion. You’ll feel fuller and more satisfied after your smoothie.
Oatmeal’s soluble fiber helps keep things moving in your digestive system, Reducing your chance of constipation. Plus, it’s an easy way to get fiber without eating lots of salads.
Sustained energy
Oatmeal provides long-lasting energy. This makes it perfect for breakfast smoothies or a midday pick-me-up. You won’t feel hungry again right away.
The energy from oatmeal is released slowly into your body. This means you won’t have those highs and lows from sugary snacks, and your day will be smoother with steady energy levels.
Thickness factor
Oatmeal adds thickness to smoothies, making them more satisfying as a meal replacement or snack. If you like thick and creamy smoothies, oatmeal is the secret ingredient you’re missing.
This thickness doesn’t just make the smoothie feel more like food but also slows down how quickly you drink it, giving your body time to register fullness signals better.
What type of oatmeal to use for smoothies
Rolled oats
Rolled oats are your best bet for smoothies.
They blend well, creating a smooth texture without grittiness.
Unlike other types, rolled oats have been steamed and flattened, making them easier to mix into your drink.
Using rolled oats means you get a creamy consistency in every sip.
They absorb liquid better than their counterparts, enhancing the thickness of your smoothie.
Remember, the smoother the texture, the more enjoyable your drink will be.
Instant oatmeal
Instant oatmeal is another option, but think twice before using it.
It’s quick and convenient, yes, but due to heavy processing, it lacks some nutrients found in rolled oats or steel-cut oats.
While instant oatmeal can save time in a pinch, its nutritional profile could be richer.
You might find it helpful on busy mornings, but try not to make it a habit for everyday smoothies.
Steel-cut oats
Steel-cut oats are not recommended for smoothies because they’re too coarse.
Even after blending, they tend to leave chunks that could ruin the smoothie experience.
If you prefer oats with more texture in other meals, keep steel-cut oats there instead of adding them to your drinks.
Nutritional value of oatmeal
Adding oatmeal to your smoothies boosts their nutrient content significantly.
Firstly, oatmeal is high in complex carbohydrates. These are great for providing you with steady energy throughout the day.
Complex carbs don’t spike your blood sugar like simple sugars do. This means you feel full longer and avoid those mid-morning crashes.
It’s an excellent way to start your day or refuel after a workout
Oatmeal also packs a hefty dose of fiber. This is essential for keeping your digestive system running smoothly.
Fiber helps you stay regular and can help lower cholesterol levels.
Blending oatmeal into your smoothie gives it a creamy texture and does wonders for your gut health.
Lastly, these smoothies offer more than just carbs and fiber.
They contain vital vitamins like B1 and iron, which support overall health.
They’re also rich in plant-based protein, critical for muscle repair and growth after exercise.
Whether you want to build strength or recover from a workout, adding oatmeal can make your smoothie a powerful ally.
| Nutrient | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 150 kcal | 7.5% |
| Protein | 5 g | 10% |
| Total Fat | 2.5 g | 3.8% |
| Saturated Fat | 0.5 g | 2.5% |
| Carbohydrates | 27 g | 9% |
| Dietary Fiber | 4 g | 16% |
| Sugars | 1 g | 2% |
| Calcium | 20 mg | 2% |
| Iron | 2 mg | 11% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 180 mg | 14% |
| Potassium | 105 mg | 2.2% |
| Sodium | 0 mg | 0% |
| Zinc | 1.5 mg | 13.6% |
| Copper | 0.2 mg | 22% |
| Manganese | 1.3 mg | 56.5% |
| Selenium | 12.6 mcg | 23% |
| Vitamin B1 (Thiamin) | 0.2 mg | 16.7% |
| Vitamin B2 (Riboflavin) | 0.1 mg | 7.7% |
| Vitamin B3 (Niacin) | 0.5 mg | 3.1% |
| Vitamin B6 | 0.1 mg | 5.9% |
| Folate | 20 mcg |
How to get good texture from oatmeal in smoothies
A common questions is Can you put raw oatmeal in a smoothie? The answer is yes, while throwing in unsoaked rolled oats totally works, I would recommend putting them in the blender first and blitzing them to a fine powder. Or you could pre-soak your oats.
Pre-soak your rolled oats
Pre-soaking your oats can make a big difference. It softens them, making your smoothie less gritty. You just need to soak them in water overnight.
This step is easy but requires some pre-planning. Your smoothie will feel smoother on the tongue. Plus, it helps blend the oats more effectively into that creamy texture you love.
Blend thoroughly
A powerful blender is your best friend here. It breaks down the oats completely, leaving no chunks behind.
Aim for at least one minute of blending time to achieve that perfect consistency.
Remember, patience pays off when aiming for a creamy blend.
Sometimes, stopping and stirring midway through blending helps reach every bit of oatmeal.
Adjust your liquid ratio
What if my oatmeal smoothie is too thick?
The key to controlling your smoothie’s thickness lies in the liquid ratio.
More liquid means a thinner smoothie; less makes it thicker.
For a runnier texture, add more milk or water.
To keep it thick and spoonable, use less liquid than usual.
Finding your ideal consistency might take some trial and error. But once you get it right, you’ll enjoy every sip even more.
Tips for making oatmeal smoothies
Start with your cold liquids
When you’re making oatmeal smoothies, start with cold liquids.
This prevents the oats from cooking and keeps your smoothie chilled.
Pouring milk, juice, or water before adding other ingredients ensures a cool base.
This is important for a refreshing drink too, and using cold liquids also helps blend everything smoothly.
Add your oats early
To integrate oats properly into your smoothie, add them at the beginning. This gives them time to blend thoroughly into the mixture.
Adding oats first allows them to break down better during blending, resulting in a smoother texture.
Remember how we talked about addressing texture concerns?
Well, this step is crucial for that.
Sweeten naturally
Instead of using sugar, sweeten your oatmeal smoothies naturally with fruits.
Fruits like bananas, berries, apples and oranges are great choices. They not only sweeten your smoothie but also add vitamins and fiber.
Here’s a quick list of fruits you can use in your oatmeal smoothies:
- Bananas
- Strawberries
- Blueberries
- Apples
Using fruits as sweeteners makes your smoothie healthier and more flavorful.
Check out our mega list of 20+ banana smoothie recipes. Boost the heartiness of these recipes by adding some oats to the mix!
Oatmeal smoothie recipes and ideas
Peanut butter banana and oatmeal smoothie recipe
Ingredients
- 1 cup of milk of your choice
- 2 tablespoons of creamy peanut butter
- 1/2 cup of rolled oats
- 1 frozen banana, peeled
Instructions
- Pour your milk into the blender.
- Add peanut butter to the blender.
- Add oats to the blender and blend on low for 20 seconds to combine
- Add your frozen banana slices to the blender and blend, gradually turning up the speed.
- Pour the smoothie into a glass and serve immediately.
Enjoy your delicious and energy-packed banana and peanut butter oat smoothie!
This smoothie is perfect for a healthy breakfast or an afternoon snack.
Berry oatmeal smoothie recipe
Ingredients
- 1/2 cup frozen mixed berries (strawberries, blueberries, and raspberries)
- 1/2 cup rolled oats
- 1 cup milk of your choice
- Honey (optional)
Instructions
- Pour milk into a blender.
- Add the oats to the blender and let it sit for a few minutes to soften.
- Add the frozen mixed berries to the blender.
- If you want to sweeten the smoothie, add honey to taste.
- Blend all the ingredients until the mixture is smooth and creamy.
- Pour the smoothie into a glass and enjoy your delicious and nutritious berry oat smoothie!
This berry oat smoothie is beautiful in color and packed with nutrients that help fight off free radicals in your body. Also, check out my oatmeal berry smoothie bowl recipe!
Spinach oatmeal banana smoothie recipe
Ingredients
- Half a cup of oats
- A few frozen spinach nuggets
- One frozen banana
- One cup of almond milk
Instructions
- Pour one cup of almond milk into your blender.
- Add half a cup of oats to the blender.
- Add one frozen banana to the blender for sweetness.
- Add a few frozen spinach nuggets to the blender.
- Gradually blend the ingredients together, starting on a low speed and gradually increasing the speed until the mixture is smooth.
- Pour your green smoothie into a glass and enjoy!
The result? A green superstar that’s both refreshing and fulfilling as part of meal plans aiming at health goals.
Variations and optional additions
Spice flavors
Adding spices like cinnamon or nutmeg enhances the flavor of your oatmeal smoothies.
These spices make your smoothie taste better and add a warm aroma that’s perfect for any time of day.
Cinnamon is great because it pairs well with so many fruits. Imagine a dash of cinnamon mixed into an apple oatmeal smoothie. It’s like having breakfast and dessert at the same time!
Nutmeg has a unique flavor that works exceptionally well if you add bananas to your blend.
Boost nutrition
Consider incorporating chia seeds or flaxseeds to make your oatmeal smoothies even more nutritious. Both are rich in omega-3 fatty acids, which are great for heart health.
If you let chia seeds sit in the mixture for a bit, they add a slight crunch and a thickening texture. They’re also fantastic for making your smoothie feel more filling.
Flaxseeds are best ground up, so you can get all their benefits without affecting the texture of your drink too much.
Protein power
There are easy ways to do this if you want to increase the protein content in your oatmeal smoothies.
One option is to add protein powder, which comes in various flavors that can complement the taste of your smoothie.
Greek yogurt is another excellent choice for boosting protein while adding creaminess to your blend. Just a scoop can transform your drink’s texture and nutritional profile, making it an ideal post-workout snack or meal replacement.
How to store oatmeal smoothies
Oatmeal smoothies are best when fresh.
The texture is perfect right after blending.
Adding yogurt or protein powder makes them even creamier.
But if you can’t drink it all at once, don’t worry.
You can keep your oatmeal smoothie in the fridge for a day. Just make sure to use a sealed container. This keeps the flavors intact and prevents any fridge smells from getting in.
How to freeze an oatmeal smoothie
For those busy mornings, freezing oatmeal smoothies is a lifesaver. Here’s how:
- Pour your smoothie into ice cube trays or small freezer-safe containers.
- Once frozen, transfer the cubes to a freezer bag.
- To serve, blend the frozen cubes with the liquid of your choice until smooth.
Final thoughts
Diving into the world of oatmeal smoothies, you’ve unlocked a treasure trove of benefits, tips, and mouth-watering recipes.
From boosting your nutritional intake to shaking up your smoothie game with varied textures and flavors, oatmeal has proven a versatile and healthy addition.
Whether you’re a smoothie newbie or a blending pro, incorporating oatmeal not only amps up the health factor but also brings a comforting wholesomeness to your glass.
Frequently Asked Questions
What are the benefits of adding oatmeal to smoothies?
Adding oatmeal to your smoothie can boost its fiber content, making you feel fuller longer. It also adds a creamy texture and contains extra vitamins, minerals, and antioxidants.
Which type of oatmeal is best for smoothies?
For smoothies, quick oats or rolled oats work best. They blend well without being cooked first, making your drink more consistent.
How does oatmeal affect the nutritional value of a smoothie?
Oatmeal boosts the nutritional profile by adding essential nutrients such as B-vitamins, iron, and magnesium. It’s also a great source of soluble fiber, which supports heart health and blood sugar control.
Can I address texture issues when adding oatmeal to my smoothie?
Yes! If you’re not keen on grainy textures, try blending your oats into a fine powder before adding them to the mix. This helps achieve a smoother finish without compromising on nutrition.
Do you have any tips for making perfect oatmeal smoothies?
Sure do! Start by soaking your oats in liquid (like milk or water) for about 5 minutes before blending. This softens them up and ensures they blend smoothly with other ingredients.
Where can I find recipes for oatmeal smoothies?
Look no further than food blogs or cooking websites dedicated to healthy eating. They often feature creative recipes that deliciously incorporate oats—think beyond just fruit blends!
How should I store leftover oatmeal smoothies?
Store any leftovers in an airtight container in the fridge for up to 24 hours. Give it a good shake or stir before drinking, as separation may occur.
