Oatmeal is a nutritious and versatile ingredient that can be used to make delicious smoothies. The type of oats you use will impact the texture and flavor of your smoothie. When choosing oats for smoothies, there are a few things to consider.
Steel Cut Oats
Steel cut oats, also known as Irish oatmeal, are made by cutting whole oat groats into smaller pieces. This gives them a chewy, nutty texture. Steel cut oats contain more fiber than other types of oats, with about 5 grams of fiber per 1/4 cup serving. They take longer to cook than rolled or instant oats. For smoothies, steel cut oats must be soaked overnight to soften them before blending.
Rolled oats are oat groats that have been steamed and rolled into flaky flakes. They cook faster than steel cut oats, in about 5 minutes. Rolled oats work well in smoothies because they blend up smooth. They contain about 4 grams of fiber per 1/4 cup serving. Make sure to use old fashioned rolled oats, not instant oats. Instant oats have been further processed and won’t give your smoothie the right consistency.
Oat flour is made from ground rolled oats. It has a very fine, powdery texture. Oat flour blends easily into smoothies without the need for soaking or cooking first. It contains about 4 grams of fiber per 1/4 cup serving. Oat flour can add nutrients and thickness to smoothies.
Oat milk is made by soaking oats in water, then straining out the oats. The leftover liquid is oat milk. It has a creamy, mildly sweet flavor. Oat milk contains about 2 grams of fiber per cup. It’s an option for adding oat taste and nutrients if you want a thinner, lighter smoothie. Look for unsweetened versions to avoid added sugar.
Factors to Consider
When deciding what type of oats to use in your smoothie, think about the following factors:
- Texture – Steel cut and rolled oats have more texture, while oat flour and oat milk create smoother smoothies.
- Fiber content – Steel cut oats offer the most fiber, followed by rolled oats and oat flour.
- Flavor – Steel cut and rolled oats have an earthier, nuttier taste than oat flour.
- Convenience – Oat flour and oat milk require no prep and are quicker to blend up.
- Combinations – Mixing types of oats can help achieve your perfect texture and flavor.
Best Oats for Smoothies
For most smoothies, rolled oats are the best choice. Here’s why:
- Rolled oats blend up smooth with a drinkable consistency.
- They have higher fiber than oat flour or oat milk.
- Rolled oats are widely available and don’t require advance soaking.
- They work well combined with oat milk or fresh fruit.
- Rolled oats give great nutrition and keep you full.
Steel cut oats also make tasty smoothies with pleasant, chewy texture. Just be sure to soak them first. For super smooth smoothies, try mixing rolled oats with oat flour and oat milk.
Here are some delicious oatmeal smoothies to try:
Classic Oatmeal Smoothie
This basic smoothie is thick and creamy thanks to the oats.
- 1 banana
- 1/2 cup rolled oats
- 1 cup milk of choice
- 1 tablespoon peanut butter
- 1 teaspoon honey or maple syrup (optional)
Mixed Berry Oatmeal Smoothie
Berries add antioxidants and natural sweetness.
- 1 cup mixed berries
- 1/2 banana
- 1/3 cup rolled oats
- 1 cup almond milk
Tropical Oatmeal Smoothie
Mango and pineapple make this smoothie a tropical treat.
- 1/2 cup mango chunks
- 1/2 cup pineapple chunks
- 1/2 banana
- 1/4 cup rolled oats
- 1 cup light coconut milk
Green Oatmeal Smoothie
Spinach gives you an extra nutrient boost.
- 1 cup spinach
- 1 banana
- 1/2 cup rolled oats
- 1 cup plain Greek yogurt
- 1 tablespoon honey
Tips for Making Oatmeal Smoothies
- Use ripe, fresh fruit for best flavor and smoothness.
- Chill ingredients for a cooler smoothie.
- Add ice to thicken and add chill factor.
- Use milk or yogurt for creaminess.
- Flavor with cinnamon, vanilla, cocoa, or nut butter.
- Top with fresh fruit, granola, chia seeds, or shredded coconut.
Health Benefits of Oats
Oats provide great nutritional value to smoothies. Here are some of the top health benefits of oats:
- Fiber – Oats contain soluble fiber that promotes good digestion and cholesterol reduction.
- Protein – Oats contain plant-based proteins for energy and satiety.
- Vitamins and minerals – Oats supply B vitamins, iron, and antioxidants.
- Heart health – The fiber in oats supports healthy cholesterol and blood pressure.
- Blood sugar control – The fiber may help control blood sugar spikes.
Overall, oats make a hearty, healthy addition to smoothies. They add texture, nutrition, and keep you feeling full. Be creative and come up with your own favorite oatmeal smoothie combinations.
Rolled oats are the best choice for most smoothies. They blend up creamy and smooth, provide plenty of fiber, and are easy to find. Feel free to experiment with steel cut oats, oat flour, or oat milk too. Oatmeal smoothies are tasty and good for you. Whip up an oat-based smoothie for breakfast, a snack, or any time you need a nutrient boost.