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Can you put cooked oats in a smoothie?

Smoothies have become an increasingly popular way to get a nutritious breakfast or snack on-the-go. While traditional smoothie ingredients like fruit, yogurt, milk, and ice are common, some people like to add extras like oats to further boost the nutritional value or thickness of their smoothie.

Oats are a great source of fiber, protein, and important micronutrients like manganese, phosphorus, and magnesium. They also provide a variety of health benefits, from improving cholesterol levels to stabilizing blood sugar. Adding oats to smoothies is an easy way to reap these advantages.

But can you put cooked oats in a smoothie? Let’s take a closer look.

Can Oats Go in a Smoothie?

Yes, both raw and cooked oats can be added to smoothies. However, there are some differences between using raw vs. cooked oats:

Raw Oats

  • Provide more texture – raw oats will retain more of their shape rather than blending smoothly into the drink.
  • May require soaking – soaking raw oats in milk or water for 15-30 minutes can soften them before blending for a smoother consistency.
  • Impart flavor – raw oats have a mild nutty taste that comes through in smoothies.

Cooked Oats

  • Blend more smoothly – pre-cooked oats have a softer texture and incorporate seamlessly into the smoothie.
  • No soaking required – cooked oats can go straight into the blender, saving prep time.
  • More neutral taste – cooking makes the flavor of oats more subtle in smoothies.

So in short – both raw and cooked oats can work in smoothies, but cooked oats may provide a smoother, less textured result.

Benefits of Adding Oats to Smoothies

Here are some of the top benefits of mixing oats into your smoothies:

1. Increased Fiber

Oats are high in a special type of soluble fiber called beta-glucan. Just 1/3 cup of dry oats contains 4 grams of fiber, and adding them to smoothies is an easy way to significantly boost your intake of this important nutrient.

Fiber has been shown to promote digestive health, improve cholesterol levels, and stabilize blood sugar levels.

2. Added Protein

Oats also contain more protein than most other whole grains. Per 1/3 cup dry serving, oats supply 6 grams of plant-based protein.

Adding oats to smoothies can help increase the protein content to help you stay full and satisfied.

3. Improved Texture

Some people enjoy the thicker, creamier texture that results from adding oats to smoothies. Oats help create a smoothie with more body that feels more filling and indulgent.

4. Enhanced Nutrition

In addition to fiber and protein, oats supply important micronutrients like manganese, phosphorus, magnesium, zinc, and iron. Using oats rather than just fruit, yogurt, and milk bolsters the nutritional quality of smoothies.

5. Lower Glycemic Index

The fiber in oats helps moderate the absorption of sugars from other smoothie ingredients like fruit. This results in stabilized blood sugar rather than spikes and crashes.

How to Use Cooked Oats in Smoothies

Using cooked oats in your smoothies is easy and convenient. Here are some tips:

1. Cook the Oats Ahead of Time

Cook a batch of rolled or steel-cut oats in advance and store them in the fridge for up to 4-5 days. Overnight oats also work well.

2. Use 1/4 to 1/2 Cup Oats Per Serving

A good rule of thumb is to add between 1/4 to 1/2 cup of cooked oats per smoothie serving. Start with less and adjust to reach your desired consistency.

3. Add Liquid to Achieve Desired Consistency

Depending on the thickness you prefer, you may need to add extra liquid like milk, yogurt, juice, or water to get the blender going and reach the right smoothness.

4. Consider Flavor Pairings

Cooked oats have a relatively neutral flavor. Fruits like bananas, berries, mangos, and pineapple pair well, along with vanilla, cinnamon, cocoa, nut butter, honey, and maple syrup.

5. Use Quick Oats for Smoothest Results

The less intact the oat groat, the smoother your smoothie. Quick oats or rolled oats tend to blend better than steel-cut or Scottish oats.

Best Cooked Oat Smoothie Recipes

Here are 3 delicious and nutritious smoothie recipes featuring cooked oats:

1. Banana Oat Smoothie


  • 1 medium banana, frozen
  • 1/2 cup cooked quick oats
  • 1 cup milk of choice
  • 1 tbsp peanut butter
  • 1 tsp honey or maple syrup (optional)
  • 1 tsp vanilla extract
  • Dash of cinnamon


  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy!

2. Berry Oat Smoothie


  • 1 cup fresh or frozen mixed berries
  • 1/2 cup vanilla yogurt
  • 1/2 cup cooked steel cut oats
  • 1/2 banana
  • 3/4 cup orange juice
  • 1 tbsp honey (optional)


  1. Add all ingredients to blender and blend until smooth.
  2. Add more liquid if needed to reach desired consistency.
  3. Pour into a glass and top with fresh berries.

3. PB & Oat Smoothie


  • 1/2 cup cooked quick oats
  • 2 tbsp peanut butter
  • 1 banana
  • 1 cup milk of choice
  • 1/8 tsp cinnamon
  • 1 tsp honey or maple syrup (optional)
  • 1 cup ice


  1. Add all ingredients into blender.
  2. Blend until fully smooth and creamy.
  3. Pour into a glass and enjoy!

Tips for Making Oat Smoothies

Follow these tips for best results when making smoothies with cooked oats:

Use Rolled or Quick Oats

For the smoothest, least textured results, use quick oats or old-fashioned rolled oats rather than steel-cut or Scottish oats which retain more structure.

Refrigerate Your Oats

Cook your oats in advance and chill them in the fridge. Cold oats blend easier than warm when making smoothies.

Soak Raw Oats First

If using raw oats, soak them in milk or water for 15-30 minutes to soften before blending for best consistency.

Add Extra Liquid

Oats can thicken up your smoothie. Add extra milk, yogurt, juice or water to get your blender going and reach the right consistency.

Use Ripe, Frozen Bananas

Bananas pair great with oats. Use ripe, frozen bananas to add creaminess and natural sweetness.

Flavor with Cinnamon & Vanilla

A dash of cinnamon and vanilla extract enhances the flavor of oat smoothies.

Add Nut Butter for Richness

Consider peanut butter, almond butter or cashew butter to make your oat smoothie extra creamy and satisfying.

Potential Downsides of Oat Smoothies

While loaded with nutrients, oat smoothies do come with a few potential downsides for some people:

Contains Gluten

Oats contain gluten, so oat smoothies are not suitable for those with celiac disease or gluten sensitivity.

High in Carbs

The combination of fruit, yogurt, milk and oats can make smoothies high in natural sugars and carbohydrates. Those limiting carbs may want to consume smaller portions.

Possible Food Sensitivity

Some people may experience bloating or discomfort from consuming oats due to sensitivities. Listen to your body’s signals.

Risk of Spikes in Blood Sugar

The fiber in oats helps moderate blood sugar response, but the fruit content still may spike levels in some individuals, especially those with diabetes.

May Cause Digestive Issues

Some people report oats cause digestive problems like bloating or stomach pain. Too much added fiber at once may be hard to tolerate for sensitive individuals.

As with any food, personal reactions can vary. Pay attention to how your body feels after consuming oat smoothies.

The Bottom Line

Adding cooked oats to your smoothies is an easy way to ramp up the nutritional content and achieve a delicious, creamy texture. Both steel-cut and rolled oats work, though rolled oats lend the smoothest results. Pair oats with ripe bananas, nut butter, yogurt, milk, cinnamon and vanilla for well-balanced flavor.

While oat smoothies make an excellent on-the-go breakfast or snack for most, listen to your body’s signals. Those with gluten intolerance, diabetes or sensitivity to fiber may want to consume them in moderation or avoid them.

Experiment with creative oat smoothie combinations to take advantage of their many health perks. Just remember to enjoy cooked oats chilled, use plenty of liquid and blend well for ideal smoothie satisfaction.