This peanut butter smoothie is a fast and nutritious snack, or a great addition to a delicious breakfast. It is high in calories, protein and fats so it won’t leave you feeling hungry soon after. It’s just a few simple ingredients thrown in a blender, and is a great option if you’ve got busy mornings during the week. It’s a meal replacement (or post-workout recovery) you can throw together in a minute! 

It is also gluten free, dairy free/vegan, and soy free. Below I also provide options for ingredient substitutions, as well as directions on making it peanut free, lower calorie, sugar-free and higher protein.

Peanut butter banana oat smoothie in glass jar with banana

Product brands I recommend for this recipe

Recipe ingredient substitutions

Ripe banana substitutions: Instead of using a fresh banana, you can also use frozen banana slices/chunks (about ¾ cup worth).

Coconut milk substitutions: Instead of using coconut milk, you can also use oat milk to bring out more of the oat flavor. Also, any other dairy-free milk works here. Unsweetened almond milk, soy milk, and macadamia nut milk are all good. If you aren’t following a plant-based diet, you can also use regular dairy milk. Use your milk of choice!

Creamy peanut butter substitutions: Crunchy peanut butter is good too! If you have an allergy to peanuts, you can also swap it out for sunflower seed butter, almond butter, or any other type of nut butter. These healthy fats are a great way to round out the carbs and protein.

Oat flour substitutions: Instead of using ground up oat flour, you can also use rolled oats, steel-cut oats or quick oats. You may want to soak the oats first to make them softer so you don’t end up with little oat chunks in your smoothie. You can also make your own oat flour in a food processor. Simply grind up rolled oats until they form a fine powder. If you follow a strict gluten-free diet, make sure your oat flour is made from certified gluten-free oats because they are often cross contaminated when they are processed and packaged. You can also use chia seeds or flax seeds as a thickener. 

Maple syrup substitutions: Instead of maple syrup, you could also use honey or agave nectar. Alternatively to make this recipe sugar-free, simply omit the maple syrup altogether. 

Dietary modifications

Make this recipe lower calorie/fat: To make this smoothie with less calories, reduce the amount of peanut butter to 1 tablespoon instead of 2, and omit the maple syrup. Or alternatively, you can use peanut butter powder, which can be found in the healthy foods section of the grocery store. Also, if you add some ice cubes you can bring up the total volume of smoothie and then share some.

Make this recipe sugar-free:  Omit the maple syrup to make this smoothie with no added sugar.

Make this recipe peanut free: Swap out the peanut butter with sunflower seed butter (to make it nut free) or use any other type of nut butter like cashew butter and almond butter. 

Peanut butter banana oat smoothie in glass jar with straw

Recipe variations

Make it a smoothie bowl: Pour it into a bowl and add your favorite toppings. Some more fresh bananas, blueberries, walnuts or pecans, hemp seeds, cocoa powder or chocolate chips. If you also add protein powder it’s the perfect healthy drink!

Thicken it up: Make it an extra creamy smoothie by adding coconut milk yogurt, or plain greek yogurt if you do dairy. 

Make it higher protein: Add one scoop of plant-based protein powder or collagen powder to increase the grams of protein in this balanced smoothie.

Recipe FAQs:

Can you put raw oats in a smoothie?

You can put raw oats in a smoothie however they don’t break down fully unless you have a really powerful blender, so expect little chunks of oats in your smoothie. That is why oat flour is ideal if you have access to it. Alternatively, you could also use cooked rolled oats instead of raw oats in your smoothie.

Do I need to soak oats for a smoothie?

You don’t need to soak oats for your smoothie, however soaking them will help them soften up and break down in your blender. If you use raw oats in your smoothie, expect little oat chunks and less of a smooth consistency. More of a peanut butter banana oatmeal smoothie haha!

Can I make this in a food processor?

This depends on your processor, most of them aren’t powerful enough to really mix everything together and give it a creamy texture.

Tried this peanut butter banana smoothie recipe?

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Peanut butter banana oat smoothie in glass jar with straw

Peanut Butter Banana Oat Smoothie Recipe

Tara Klippert
This peanut butter banana oat smoothie is a fast and nutritious snack or breakfast. It is high in calories, protein and fat so it won’t leave you feeling hungry soon after. It is also gluten free, dairy free/vegan, and soy free.
No ratings yet
Prep Time 5 minutes
blending time 1 minute
Course Breakfast, Snack
Cuisine American
Servings 1
Calories 538 kcal



  • Add all of the liquid ingredients into your blender.
  • Add your banana and oat flour on top of the liquid ingredients. Adding the oat flour at the end will ensure that it doesn’t get stuck to the sides of the blender (or at least not as bad!)
  • Blend until completely smooth.
  • Pour into a large cup or mason jar and enjoy.


Serving: 1smoothieCalories: 538kcalCarbohydrates: 69.4gProtein: 13.6gFat: 24.3gSaturated Fat: 7.5gPolyunsaturated Fat: 6.1gMonounsaturated Fat: 8gSodium: 173.8mgPotassium: 541.7mgFiber: 11.3gSugar: 30.7g
Keyword dairy free, gluten free, soy free
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Tara Klippert
About the author Tara Klippert

Tara Klippert is a Registered Health and Nutrition Counselor and holds a diploma in Holistic Nutrition and Health Coaching. She shares her gluten free, dairy free & allergy friendly recipes.