Creamy Oatmeal Protein Smoothie

I used to think protein smoothies had to taste like chalky vitamin shakes. That’s what my college roommate always made – just powder and water mixed in a shaker bottle. It was enough to turn me off smoothies completely.

But then I discovered you can blend protein powder with oatmeal and other real ingredients. The oats make it thick and creamy, almost like a milkshake, while adding fiber and staying power. Now this is my go-to breakfast when I need something quick that’ll keep me full until lunch.

What Kind of Oats Should I Use?

Old-fashioned rolled oats are your best bet for smoothies, as they blend well and create a nice, creamy texture. While quick oats can work in a pinch, they might make your smoothie a bit too gummy, and steel-cut oats are too tough and won’t blend properly. If you’re new to adding oats to smoothies, you might want to try soaking them in your milk for about 10 minutes before blending – this softens them up and makes them easier to blend. For the smoothest result, you can even pulse your oats in a dry blender first to create a fine powder, which will give you a silkier smoothie without any grainy bits.

Options for Substitutions

This smoothie recipe is super flexible and easy to customize based on what you have in your pantry:

• Old-fashioned oats: Quick oats work just fine here, or you can try rolled quinoa flakes for a different grain option. Steel-cut oats aren’t recommended as they won’t blend smoothly.
• Cocoa powder: You can use cacao powder instead, or skip it altogether if you prefer a non-chocolate version. Just know this will change the flavor profile quite a bit.
• Maple syrup: Feel free to swap in honey, agave nectar, or even a ripe banana for natural sweetness. If using protein powder that’s already sweetened, you might not need any additional sweetener.
• Peanut butter: Any nut butter works great – try almond, cashew, or sunflower seed butter for allergies. Each will bring its own unique flavor to the smoothie.
• Milk: All types of milk work well here – dairy milk, soy milk, oat milk, or any other plant-based option. Just remember that some might be sweeter than others, so adjust your sweetener accordingly.
• Chia seeds: Ground flaxseed makes a perfect 1:1 swap, or you could use hemp seeds. These all help thicken the smoothie and add healthy fats.

Watch Out for These Mistakes While Blending

The biggest challenge when making an oatmeal smoothie is ending up with a gritty texture – to avoid this, blend your oats first into a fine powder before adding other ingredients, which creates a much smoother drink. Another common mistake is adding all ingredients at once, which can lead to uneven blending and chunks of unmixed protein powder – instead, layer your ingredients with liquids at the bottom, followed by protein powder, then oats, and finally the heavier items like peanut butter. If your smoothie turns out too thick, resist the urge to add too much liquid at once; start with just a tablespoon at a time until you reach your desired consistency, as too much milk can quickly turn your protein smoothie into a thin, watery drink. For the creamiest results, freeze your milk into ice cubes beforehand and use them instead of regular ice, which prevents your smoothie from becoming diluted.

What to Serve With Oatmeal Protein Smoothie?

This filling smoothie works great as a quick breakfast or post-workout drink, but you might want to add a few extras to make it a complete meal. A piece of whole grain toast topped with sliced banana and a sprinkle of cinnamon makes a perfect side, adding some extra carbs and fiber to keep you going. If you’re having this smoothie after exercise, consider pairing it with a handful of mixed nuts or a small granola bar for sustained energy. You can also serve it alongside some fresh fruit like berries or apple slices for extra vitamins and natural sweetness.

Storage Instructions

Prep Ahead: Want to save time in the morning? Mix your dry ingredients (oats, cocoa powder, protein powder, and chia seeds) in a jar the night before. You can even portion out several jars for the week – it’s such a time-saver when you’re rushing to get ready!

Keep Cold: If you’ve already blended your smoothie, it’s best to drink it right away for the perfect texture. But if you need to save it for later, pop it in an airtight container or mason jar in the fridge for up to 24 hours. The oats might thicken it up a bit, which some folks actually prefer!

Mix Again: When you’re ready to enjoy your stored smoothie, give it a good shake or a quick whirl in the blender with a splash of milk. This helps mix up any ingredients that may have settled and brings back that smooth texture you’re looking for.

Preparation Time	5-10 minutes
Cooking Time	0-0 minutes
Total Time	5-10 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 400-450
• Protein: 20-25 g
• Fat: 15-20 g
• Carbohydrates: 55-60 g

Ingredients

• 1/2 cup old-fashioned oats (use gluten-free if needed)
• 2 tablespoons cocoa powder
• 1 to 2 tablespoons maple syrup
• 1 scoop chocolate protein powder (optional)
• 1 to 2 tablespoons chia seeds (or substitute with ground flaxseed)
• 1 to 2 tablespoons peanut butter (or preferred nut or seed butter)
• 3/4 cup milk of your choice (such as unsweetened almond milk)

Step 1: Gather and Combine Ingredients in Blender

Begin by adding the following ingredients to your blender: rolled oats, cocoa powder, maple syrup, protein powder, chia seeds, peanut butter, and milk.

Ensure all ingredients are well distributed around the blender for an even blend.

Step 2: Blend Ingredients to Desired Consistency

Blend the mixture until you achieve your desired consistency.

If the blend becomes too thick and difficult to manage, gradually add more milk to thin it out, continuing to blend until smooth and creamy.

Step 3: Serve and Enjoy

Once the smoothie is blended to your liking, transfer it to a glass.

Enjoy your nutritious and delicious beverage immediately, savoring the rich flavors and satisfying texture.