A lot of people are surprised when I post a green smoothie recipe with oats. However, oats are a wonderful addition to a green smoothie! They add extra protein, they are low carb (practically sugar-free), and provide a good source of minerals like iron, selenium and zinc!
Oats make a green smoothie feel more substantial, so they are excellent in meal-replacement recipes.
Oat Nutrition and Health Benefits
One-fourth (1/4) cup (20 grams) of oats has 75 calories and 2.5 grams of protein. Oats are a low-carb food with 1/4 cup providing only 13 grams of carbohydrates and 2 grams of fiber. With only half a gram of naturally-occurring sugar, oats are a great smoothie ingredient for people with type 2 diabetes!
While oats are not a major source of vitamins (except B1 and B5), they definitely boost the mineral content of your smoothie. In a 1/4 cup serving, you will get 32% RDA of manganese, 12% RDA of phosphorus, 11% RDA each of selenium and iron (0.9mg of iron), 9% RDA of copper, and 7% RDA of zinc.
Consuming oats may help lower cholesterol and protect against cardiovascular disease, as numerous clinical studies have shown. A type of fiber in oats, beta-glucans, has consistently shown cholesterol lowering benefits.
In 2009, the European Food Safety Authority determined that “most of the randomised [sic] controlled trials investigating the effects of non-processed or minimally processed oat or barley beta-glucans at doses of at least 3g/d have shown a statistically significant decrease in LDL-cholesterol in both normocholesterolaemic [normal cholesterol] and hypercholesterolaemic [high-cholesterol] subjects.” 1
Green Smoothie Recipes with Oats
Here are some of my favorite green smoothie recipes with oats:
Creamy Mango Banana Smoothie Recipe
I hope you’re hungry because this mega meal-replacement smoothie recipe will fill you up and keep you energized until lunch. It’s got a lot in it and provides plenty of calories, protein, fiber, vitamins and minerals to be breakfast, lunch or dinner!
The banana, mango and blueberries blend nicely and none of them over-power each other. They effectively mask the celery and spinach. You could use a more potent green than spinach if you wanted to boost the calcium and iron content. Try kale or dandelion.
This smoothie even has rolled oats, which help give it a creamy texture. Soaked chia seeds (you can also use flax) provides a dose of health-supporting omega-3 fats.
This smoothie has 12 grams of protein (add a scoop of your favorite powder to double it) and 72% of your daily recommended value of fiber. It is a large smoothie so if you are not used to drinking this much at one time, you can either halve the recipe or drink half for breakfast the rest at lunch.
- 1 large banana, peeled
- 3/4 cup blueberries (fresh or frozen)
- 1 cup mango, peeled and pitted
- 1/4 cup rolled oats
- 5 small stalks of celery, chopped
- 2 teaspoons of chia seeds, soaked for 5 minutes or flax seeds (freshly ground)
- 2 cups spinach or other leafy green
- 8 ounces of filtered water
Directions: Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
NOTE: If you don’t have a high-speed blender, you’ll want to grind the flax seeds in a coffee grinder before adding them to your blender. You do not need to soak the flax seeds.
Nutrition Information: Calories: 507 | Fat: 7g | Protein: 12g | Carbohydrates: 108g | Calcium: 18% RDA | Iron: 4.8mg | Vitamin A: 247% RDA | Vitamin C: 88% RDA
(NOTE: Nutritional information is for 2 teaspoons of chia seeds)
Serving Size: One. (This recipe makes a large, 32-ounce smoothie. It is a meal-replacement smoothie and not a snack. I recommend drinking half right away and the other half about 30 minutes later. If it is too much for you, store leftovers in a sealed container in the refrigerator for up to 24 hours.)
Orange-Carrot Smoothie Recipe with Pear and Oats
This orange smoothie is delicious! While I usually post green smoothies, this recipe is still highly nutritious, loaded with beta-carotene, vitamin C, and with decent amounts of calcium, iron and other nutrients.
This smoothie is rich and creamy thanks to the pear and…oats!
This is a great post-workout smoothie to refuel your body. Of course, you don’t have to drink it after a workout, you can enjoy this recipe anytime.
- 1 medium carrot, chopped
- 1 orange, peeled and seeds removed
- 1 pear, cored
- 1/4 cup dry old fashioned oats
- 8 ounces (236 ml) unsweetened almond milk
Nutrition Information: Calories: 351 | Protein: 9g | Carbohydrates: 71g | Calcium: 9% RDA | Iron: 2.2mg | Vitamin A: 75% RDA | Vitamin C: 125% RDA
Serving Size: One.
Strawberry Beet Detox Green Smoothie Recipe
When you think about a delicious green smoothie, beets, avocado and celery are not the typical ingredients you plan to use.
However, they can blend wonderfully with sweet strawberries and coconut water for a nutrient-rich treat.
I’ll admit, beets might not be for everyone, but give them a try before you decide. Beets are a great source of antioxidants and folate. I added a raw beet, but if you are using an inexpensive blender, you might want to lightly stem it first.
The avocado helps to give this smoothie a creamy texture and boosts the healthy fat content without making the smoothie too sweet. Avocados are also an excellent source of antioxidants and folate.
Most of the protein in this smoothie comes from the oats. While they are considered a carbohydrate, they are also a great source of fiber and protein. I only added 1/4 cup as they are very high in calories (which makes them great for using in a green smoothie meal).
- 1/2 cup beets, chopped
- 1/4 avocado, peeled and pitted
- 1 stalk of celery
- 10 medium strawberries, fresh or frozen
- 1/4 cup dry old fashioned oats
- 8 ounces (236ml) of coconut water
Nutrition Information: Calories: 301 | Fat: 9g | Protein: 8g | Carbohydrates: 51g | Calcium: 9% RDA | Iron: 2.8mg | Vitamin A: 2% RDA | Vitamin C: 234% RDA
Serving Size: One.
Post Workout Strawberry And Oat Smoothie
Here’s one of my go-to post-workout green smoothie recipes. What I love about this blend is that it is high in protein, and also provides some much-needed (healthy) carbs to refuel my body and keep my energy levels up.
If you have never used bok choy in a green smoothie, it’s time you did! Bok choy is super-rich in calcium and iron, as well as many other vitamins and minerals! If you don’t have access bok choy, then feel free to use kale, spinach, or whatever leafy greens you have on hand.
You can use frozen strawberries instead of fresh to make the smoothie cold or if strawberries are not in season. Strawberries have anti-inflammatory properties and are great for those suffering with rheumatoid arthritis.
- 8 ounces (236 ml) unsweetened almond milk
- 10 strawberries
- 1 banana, peeled
- 1/3 cup (27 grams) dried old fashioned oats
- 1 scoop of plant-based vanilla protein powder (I use NutriBiotic Vegan Protein Powder)
- 2 handfuls of fresh baby bok choy leaves or spinach
Nutrition Information: Calories: 368 | Protein: 21 grams | Calcium: 16% DV | Iron: 5.3 mg | Vitamin A: 272% | Vitamin C: 192%
Serving size: One (This is a meal-replacement smoothie!)
How To Use Oats In A Green Smoothie
For a green smoothie, I recommend adding no more than 1/4 cup of dry (uncooked) rolled oats. I use Quaker brand 100% natural whole grain old fashioned oats, but any plain oats will work. Do not use instant oatmeal, or any packaged oats that are flavored or sweetened!
If you have a Vitamix, Blendtec, or other high-end blender, simply toss 1/4 cup of raw, dried rolled oats in your blender along with the other green smoothie ingredients.
If you do not have a high-speed blender and you find that oats make your smoothie too gritty, try grinding the oats into powder first by blending them dry in your blender, a food processor, or even a clean coffee grinder. If you are going to grind your oats, make sure you measure them before grinding. The calories in oats can add up quickly and 1/4 cup ground oats is actually a LOT more oats (and calories) than 1/4 cup whole oats.
You can also soak them in water or almond milk for a few minutes to soften them up.
Dry oats absorb water, so if your smoothie comes out a little thicker than you like, simply add some extra liquid (water, nut milk) and blend for a few seconds before serving.
Oats have a mild flavor and can be added to any smoothie to boost calories, protein and minerals. You can also replace a fruit in a green smoothie with 1/4 cup of oats to make a low-carb/low-sugar recipe more suitable for someone with type 2 diabetes. For example, a strawberry-apple green smoothie can become an apple-oat or strawberry-oat smoothie.
Browse more green smoothie recipes.
1) Bresson, JL., Flynn, A., Heinonen, M., Hulshof, K., Korhonen, H., Lagiou, P., et al. (2009). “Scientific Opinion on the substantiation of health claims related to beta glucans and maintenance of normal blood cholesterol concentrations (ID 754, 755, 757, 801, 1465, 2934) and maintenance or achievement of a normal body weight (ID 820, 823) pursuant to Article 13(1) of Regulation (EC) No 1924/2006”. EFSA Journal 7 (9): 1254. doi:10.2903/j.efsa.2009.1254
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