Oatmeal Smoothie {High Protein & Healthy}

My oatmeal smoothie is thick, creamy, and packed with a wholesome chocolate flavor. It’s the “all-in-one” breakfast- high in protein, fiber, and slow-releasing carbohydrates.

I used to think overnight oats were the most convenient breakfast. That is, until I discovered you can blend oats into smoothies.  

When you blend oats with more traditional smoothie ingredients, you’re left with a thick, creamy oat smoothie that’s deceptively filling. The addition of cocoa powder seriously makes it taste like brownie batter. They’re quick to make and easy to customize. I can feed my family an oatmeal smoothie in the morning and know they won’t have hunger pangs until lunchtime.

Bonus? Oatmeal smoothies tick all the boxes. They contain slow-releasing carbohydrates from the oats, healthy fats and protein from the peanut butter, and tons of fiber from the chia seeds. You can even add protein powder to make it even more filling.

Why I love this recipe

• Banana-free. Perfect if you don’t like banana smoothies.
• Thickshake texture. It’s like drinking my healthy milkshake. 
• Customizable. I like to add superfoods or swap the nut butter, but you can modify this smoothie however you need to. 

Key Ingredients

• Rolled oats. Quick oats can also be used, but I find the old-fashioned kind to have that extra staying power. Don’t bother using steel-cut oats, as they won’t blend down enough.
• Cocoa powder. I like adding a scoop of Dutch or dark cocoa powder for the rich, chocolate flavor. Skip this if you want a chocolate-free smoothie.
• Protein powder. A scoop (1/4 cup) of protein powder adds tons of protein and satiety. Opt for an unflavored or flavored protein powder of choice (I like vanilla casein).
• Maple syrup. Adds some sweetness without being overpowering. Honey or agave nectar also work, as do granulated sweeteners.  
• Chia seeds. Thickens the smoothie and gives it an extra boost of fiber and omega-3 fatty acids.
• Creamy peanut butter or alternative. A spoonful of peanut butter adds tons of richness and helps keep you full for longer. Alternatively, try my low calorie peanut butter or almond butter. 
• Milk. To blend. I prefer unsweetened almond milk, but use whichever milk you prefer.  

How to make an oatmeal smoothie

This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.

Step 1- Add the ingredients to a blender.

Step 2- Blend everything until smooth. If the smoothie is too thick, add more milk.

Step 3- Pour the smoothie into glasses and serve immediately.

Oatmeal smoothie variations

• Taste as you go. I keep the maple syrup to a minimum, but add more if you prefer a sweeter smoothie.
• Thicken the smoothie. Add ice cubes or reduce the amount of milk.
• Add flavor boosters. Cinnamon, nutmeg, sea salt, and vanilla extract are some of my favorites.
• Nut-free. Swap the peanut butter for sunflower seed butter or tahini. 
• Add fruit. Make a banana oatmeal smoothie by adding one frozen banana or a tropical oatmeal smoothie by adding frozen pineapple and mango.
• Add sneaky greens. I love to add a handful of baby spinach or kale for some sneaky hidden goodness.

Frequently asked questions

More healthy smoothies we love

Originally published May 2023, updated and republished June 2025