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.
Below I also provide options for ingredient substitutions, as well as directions on making it peanut free, lower calorie, sugar-free and higher protein.
Product brands I recommend for this recipe
Recipe substitutions or variations
Banana substitutions: instead of using a fresh whole banana, you can also use frozen banana slices (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 flavour.
Peanut butter substitutions: If you have an allergy to peanuts, you can also swap it out for sunflower seed butter or any other type of nut butter.
Oat flour substitutions: instead of using ground up oat flour, you can also use rolled 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.
Maple syrup substitutions: instead of maple syrup, you could also use honey. Alternatively to make this recipe sugar-free, simply omit the maple syrup altogether.
Make this recipe lower calorie/fat: Reduce the amount of peanut butter to 1 tablespoon instead of 2, and omit the maple syrup.
Make this recipe sugar-free: Omit the maple syrup.
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.
Make this recipe higher protein: Add one scoop of protein powder or collagen powder to increase the amount of protein in this smoothie.
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 used cooked rolled oats instead of raw oats in your smoothie.
Do I need to soak oats for smoothie?
You don’t need to soak oats for your smoothie however soaking them well 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.
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Peanut Butter Banana Oat Smoothie Recipe
- 1 banana fresh or frozen
- 1/4 cup oat flour
- 1 1/14 cups coconut milk or oat milk
- 1 Tablespoon maple syrup
- 2 Tablespoons peanut butter or sunflower butter
- 1/8 teaspoon vanilla extract
- Add all 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.
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.