Smoothies are a great way to help support weight loss, get extra nutrients, and refuel after a workout.
We can customize them, and they’re incredibly versatile. Smoothies are perfect for breakfast or for those gotta-have-something-sweet moments.
When I first started eating healthier, smoothies quickly became part of my routine. These easy oat smoothie recipes were my go-to. They’re an easy and delicious way to consume whole grains, greens, fruits, and veggies each day.
Smoothies are also convenient and require little prep time.
Weight loss can be challenging. And transitioning to a healthier diet takes commitment and intentional choices before it becomes a habit that sticks.
We’re faced with temptations everywhere we go. Candy bars, chips, soda, etc. — and grocery stores are intentionally set up to break down our resistance. It’s not always easy to say no, but once we build up the muscle and create healthier habits, it becomes much easier.
Within just a few weeks, our taste preferences change, as do our cravings. It’s an incredible transition that happens as our palates change. We tend to crave more of what we’re eating.
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Food plays a role in almost everything in our lives. And it can affect the quality of our lives, especially as we age.
Whether you’re on a weight loss journey or just looking to maintain a healthy weight, these recipes are a great addition. Smoothies are a pathway and anchor to a healthier lifestyle.
1. Peachy Cream Oat Smoothie
📖 Recipe
Peachy cream oat smoothie
Equipment
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Ingredients
- 2 cups frozen or fresh peaches
- 1-½ cups soy milk, or your preference
- ½ teaspoon cinnamon
- optional 1 Medjool date or 1 tablespoon maple syrup
- 1 frozen banana
- ½ cup Old Fashioned Organic Rolled Oats, any type works if you don't have these
- ½ -1 teaspoon chia seeds
- optional Sprinkle of hemp seeds
Instructions
- Place all ingredients in a high-speed blender.
- Blend until smooth, roughly 30 seconds, depending on your blender.
- Taste and adjust to your liking.
- (optional) Dust with cinnamon powder and hemp seeds.
- Serve and enjoy!
Notes
Nutrition
Peachy cream benefits
Peaches are great for digestive health and promote healthy skin and collagen production. They’re packed with antioxidants, minerals, and vitamins.
Bananas are great for our hearts and promote healthy blood pressure. This smoothie also incorporates cinnamon, which supports brain function and helps reduce inflammation.
Oats help to satiate us, making us feel fuller longer, and also help reduce cholesterol. It’s a nourishing drink you can feel good about.
2. Apple Pie Oat Smoothie
📖 Recipe
Apple Pie Oat Smoothie
Equipment
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Ingredients
- 1 cup oat milk, or any other dairy-free milk
- 2 cups ice
- ½ cup rolled oats
- 1 apple with skin, cored and sliced
- 1 Medjool date
- ½ -¾ teaspoon apple pie spice or ½ teaspoon cinnamon with a dash of nutmeg and allspice
- 1 frozen banana
- optional 1 tablespoon combined seed mixture: flax, chia, pumpkin, hemp seeds, goji berries, bee pollen, etc.
Instructions
- Place all ingredients in a blender except for the seed mixture. If you prefer blending some or all of the optional seed mixture add that to the blender too.
- Blend all ingredients until smooth, roughly 30 seconds, depending on your blender.
- Taste and adjust to your liking.
- Top with seed mixture if you did not blend it all.
- Serve and enjoy!
Nutrition
3. Chocolate Matcha Oat Smoothie
📖 Recipe
Chocolate Matcha Protein Shake
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Ingredients
- ¾ cup plant-based milk, oat, cashew, or soy
- ½ teaspoon vanilla extract
- 1 tablespoon matcha powder, see Notes
- 2 tablespoons cocoa powder
- 1 scoop vegan chocolate protein powder
- ¼ cup rolled oats
- 1 tablespoon flax seeds, OR chia/hemp seeds, or omit
- 1 large frozen ripe banana
- 1 cup ice cubes
Instructions
- Add all ingredients to a blender in the order listed.
- Blend on low, then increase to high for 45–60 seconds until smooth and creamy.
- Adjust as needed: add more milk to thin or a few extra ice cubes to thicken.
- Pour into glasses and serve immediately. Sprinkle with cacao nibs for crunch.
Video
Notes
- Matcha strength varies. Start with ½ to ¾ tablespoon if you're new to matcha and adjust to taste from there.
- If the smoothie tastes bitter (especially with cacao), add 1-2 teaspoons maple syrup or a pitted date.
- For a no-banana option, use frozen cauliflower or avocado for creaminess.
- If your blender struggles, add milk 1 tablespoon at a time and blend again.
- If you want to thicken the texture without watering it down, add more frozen banana or oats instead of extra ice.
- For post-workout, keep the protein powder and add hemp seeds. For breakfast, add oats or a spoonful of nut butter for staying power.
- Top with granola, berries, cacao nibs, or homemade nut butter recipe.
Nutrition
Julie Gaeta is a plant-based recipe creator, certified Integrative Nutrition Health Coach, and mom of nine who's been plant-based for over 20 years. She's cooked approximately 4,382 pots of beans and can't vacation without her juicer and pasta pot. Her work has been featured in HuffPost, Yahoo, YourTango, and other major outlets. She helps others simplify wellness and feel good again through her blog, coaching, and weekly newsletter.
carolyn says
I am trying the peach oat smoothie tomorrow, since, they are in season. I usually top a few chopped walnuts also, for added fiber omega 3
Julie Gaeta says
I'm so happy to hear! It's such a perfect time for peaches, and YES to the addition of walnuts!! Hope you love it. 😊
Nicole says
We've had the Apple Pie Oat Smoothie 4 days in a row, and it's delicious!
Julie Gaeta says
I'm so happy to hear! Thanks so much for letting me know. 😊
Gustavo Amadios says
Very delicious. Thank you.
Julie Gaeta says
I’m really happy to hear you liked them, Gustavo!