Oats Smoothie For Weight Loss (Filling, Creamy, Vegan)

This creamy oats smoothie for weight loss is so filling, you won’t feel hungry or get cravings before your next meal. Perfect for breakfast or lunch.

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan)

If you’re tired of the usual bowl of oatmeal for breakfast, perhaps it’s time to switch to oats smoothie for weight loss.

This is a whole new way to lose weight using the same oats you pour into your bowl every morning—only with an enhanced flavor and is more filling which will take your breakfast experience to the next level.

Admit it, oats used as porridge lack the color, taste, and variety that typically make for a visually and gastronomically appetizing meal.

** Please note that this post may contain affiliate links which means that I can receive a small payment if you make a purchase through my links.

So some of us would garnish our oatmeal bowls with fruits, berries and nuts just to make it appealing to the eyes, enough to psyche ourselves into emptying them.

However, not all of us have the luxury of sitting down to scoop up our oatmeal with a spoon.

A good idea would be to incorporate oats into a smoothie, which you can take with you everywhere you go and drink whenever you can.

I actually had started including oats in my smoothies when I first had my baby and moved to Scotland.

The fact that I could no longer get time to eat my porridge the usual way after having a baby made me think about adding them into my blender instead and blending them up with the rest of my smoothie ingredients.

That’s pretty much how Green Thickies were born, and how I dropped down 5 dress sizes since starting.

Today, I’m going to tell you everything you need to know about making an oats smoothie for weight loss and how exactly your body can benefit from it.

5 Benefits Of Oats

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan); Oats nuts berries

You’ve probably heard how [amazon_textlink asin=’B000LKUZOU’ text=’oats’ template=’ProductLink’ store=’greethic-20′ marketplace=’US’ link_id=’05bd90da-5a98-4b1e-996d-d1d5c58207be’] are good for your health.

But do you know enough about the benefits you can actually get out of it?

Let me refresh your understanding of breakfast oats so you’ll know how it works for your body’s optimal functioning.

1) Oats Are Good For Cardiovascular Health

Many studies have linked oats and oatmeal to an improved risk reduction on common heart ailments such as coronary heart disease, atherosclerosis, and high blood pressure.

Oats are known to be the whole grain variety that has the highest amount of beta-glucan, a type of soluble fiber that binds cholesterol-rich bile acids in the gut so they can be flushed out by the body.

This process, therefore, secures the heart and arteries from getting clogged by disease-causing fats from the foods we eat.

2) Oats Help Reduce Colorectal Cancer By 10%

This was revealed in a study conducted by British researchers on the effects of a high-fiber diet on colorectal cancer prevention.

Amazingly, they have concluded that since oats have around 66% dietary fiber per cup serving, these whole grains have helped lower the risk of gut cancer by 10% among participants.

Fiber’s inherent quality to help food pass through the digestive tract with relative ease is the reason why your gut is kept clean and free from discomfort brought about by irregular bowel movements and constipation, which can be symptoms of a progressing colon or rectal cancer.

3) Oats Can Help You Manage Your Blood Sugar Levels

This is good news for diabetic patients.

Oats have been found to help curb spikes in blood sugar through its beta-glucan fiber, which delays the absorption of glucose into the bloodstream.

Similarly, oats have been suggested to improve insulin sensitivity among type 2 diabetes patients.

4) Oats Contain Antioxidants

Avenanthramides are antioxidants present in oats that could help prevent inflammation and itching on parts of the body.

In fact, many centuries ago, oats were already being used topically on the skin to manage itching and swelling of exposed skin.

These same antioxidants also play a role in lowering blood pressure by means of increasing the production of nitric oxides.

5) Oats Can Help Prevent Asthma Among Kids

One study supported the belief that the early introduction of solid foods like oats and oatmeal to kids can have a preventive effect on developing wheezing and asthma.

Oats For Weight Loss: The Science

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan); Oat flakes on a wooden spoon

I have saved the best for last—the effect of oats on weight loss.

You might have already guessed that oats are good for losing pounds of fat, but the question is, how exactly they work?

Beta-glucan is the answer.

This is the soluble fiber responsible for attracting water and increasing the thickness (or viscosity—the fancy term researchers use) of digested food.

By bulking up the volume of the food in your gut, it sends signals to the brain that the stomach is full and thus releases satiety hormones called peptide YY (PYY).

When your body reacts to satiety, this can help you avoid eating more since your stomach already feels full.

In turn, less eating eventually leads to a lower calorie intake, which is essential for significant weight loss.

{RELATED POST: 10 Life Changing Benefits Of Oats: The Ultimate Guide To Eating Oats}

Apples For Weight Loss: The Science

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan); apples

An apple a day may not only keep the doctor away.

In fact, it has recently been known to also keep the excess pounds away.

One research study conducted by associates at the Department of Nutrition at Harvard showed that an increased consumption of apples, blueberries and bell peppers causes the flavonoids in them to aid in weight loss.

As antioxidants, flavonoids help fight free radicals and even combat obesity.

Hence, by consuming a lot of flavonoid-rich fruits such as apple, you can eat your way to a healthier weight.

{RELATED POST: 4 Ingredient Warming Apple Crumble}

Almonds For Weight Loss: The Science

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan); Almonds

If snacking on nuts keeps you sane in the middle of a restrictive diet, then you’ll appreciate what science has to say about almonds.

Apparently, almonds aid in achieving higher satiety levels.

This is thanks to their protein and fiber contents, which contributes to the feeling of fullness.

A four-week study has been conducted on 137 participants, who ate their way to fullness by only consuming 43 grams of almonds a day.

By reducing your hunger pangs, you can avoid eating more and thus limit your calorie intake.

{RELATED POST: How To Make Almond Milk (Quick And Easy)}

Here’s a video showing you how to make your own flavored almond milk at home.

Dates For Weight Loss: The Science

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan); dates

Dates also contain flavonoids that are equally present in apples, making them an ideal booster for an improved weight loss.

With a total of 7 grams fiber per 3.5 ounce serving, dates are also highly sought-after for their contribution to weight loss by slowing down digestion and making you feel full enough to resist the temptation of eating more.

{RELATED POST: Homemade Raw Vegan Date Syrup Recipe}

Which Types Of Oats Are The Best?

Any type of oats in their natural state are equally as healthy.  There are more nutrients present in steel cut and whole oat groats, but they are much more difficult to prepare.  And bear in mind, that when measuring them, they are double the calories of rolled oats. 

Rolled oats and instant oats or oat flour doesn’t naturally contain gluten, but it can get contaminated with gluten in the factory while it’s being processed.  So it’s better to use gluten free rolled oats. 

I prefer these gluten free, organic rolled oats. You can get them on Amazon. 

Bear in mind that rolled oats and instant oats have already been heat treated so they are fine to eat straight out of the packet.  That’s why you can throw them straight into a smoothie without having to cook them first. 

If you are using oat groats, or steel cut oats, you will need to prepare them before you eat them and measure half of the raw quantity for any given recipe.  However, they double in size once they’ve been soaked or cooked, so in this state, the quantities would be just the same. 

Another thing to watch out for is added sugar and chemicals in quick cook oats.  It is better to find an ingredient list containing oats and nothing else. 

Read my full guide to oats to find out more about the different types of oats and how to prepare them for smoothies.

How This Oat Smoothie Helps You Lose Weight

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan)

Oat in itself is a powerhouse of nutrients necessary for keeping your body fit and fab.

But combining oats with other similarly weight-reducing ingredients can further give you your desired results in no time.

The total calories from this oats smoothie for weight loss are 382, which is manageable for staying within the boundaries of a low-calorie diet.

Similarly, the ingredients are also of the exact amounts per meal ideal for weight loss in an average woman.

If you need to calculate the calories right down to the very least, you may opt to use my calorie calculator.

Oats Smoothie For Weight Loss Recipe

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan)

With all the mind-blowing nutritional facts about each individual ingredient mentioned above, I know you’re itching to make your own glass of oats smoothie right now.

So here you go, peruse the recipe below and let me know what you think of it.

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan)

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan)

Yield: 2 Servings
Prep Time: 2 minutes
Total Time: 2 minutes

This creamy oats smoothie for weight loss is so filling, you won’t feel hungry or get cravings before your next meal. Perfect for breakfast or lunch.



  1. Blend all ingredients until smooth.
  2. If you are using frozen ingredients, what you can do to make this easier to blend is boil some water or steep some green tea or fruit tea in a jug for 3 minutes, then pour that over the frozen ingredients. It defrosts the frozen ingredients and makes it easier to blend. You can also leave frozen ingredients to thaw first.
  3. When you are trying to lose weight, weigh or measure everything and eat similar foods every day to save time. Find out how many calories you need to lose weight each day with my weight loss calorie calculator.


Click here to discover where to get your ingredients and equipment needed for this recipe (resources list)

Did you know there are 20 healthy ingredients (fillers) that can turn smoothies into a complete meal? This helps you lose weight as you won't get hunger and cravings between meals.

Get My 20 Most Filling Smoothie Ingredients For Weight Loss Cheatsheet, FREE By Clicking Here

Recommended Products

I only recommend products that I use myself and love, and that my clients and I have had fantastic results from. None of my content is sponsored.

Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 382.1Total Fat: 9.1gSaturated Fat: 1gTrans Fat: 0gCholesterol: 0mgSodium: 17.1mgCarbohydrates: 69.5gFiber: 10.7gSugar: 33.1gProtein: 8.4g

Beauty & Healthcare Benefits Of Oats

Oats Smoothie For Weight Loss (Filling, Creamy, Vegan); Oats - Know Its Amazing Beauty And Healthcare Benefits

From Visually.

Need A Quick Diet Plan Containing Oats For FAST Weight Loss?

My 7 Day Green smoothie Detox contains a complete meal plan showing you exactly what to eat every day you are on the detox.  Each one of my recipes has the option of using oats as one of the ‘filler’ ingredients which turns your smoothie into a complete meal. 

7 Day Green Smoothie Detox bonuses With Text

The 7 Day Green Thickies Detox has helped THOUSANDS of women drop a significant amount of weight in just one week.  A lot of ladies manage to drop a whole dress size in one week by following this easy plan. 

Best of all, you’ll barely spend any time in the kitchen, and you can even eat on the go if you need to.   This detox only contains natural ingredients you can buy locally.  These meals are very simple and quick to make, and they still taste delicious

Click here to start YOUR green smoothie detox and, 70% off the price and FREE bonuses today.


Waking up to an oats smoothie for weight loss is such a refreshing way to lose unwanted flab without having to give up your breakfast routine.

Instead of making porridge out of oats, you may simply opt for a smoothie that also incorporates your morning meal staple.

Not only is it more convenient, but it is also richer in terms of nutritional values which can even save you from developing chronic diseases and even cancers.

I hope you find my recipe a good alternative to your oats porridge and your breakfast meal as a whole because it is intended to be filling enough to sustain your fuel for the rest of the day.

Related Resources You Will Love

Here are all the most popular resources that will help you take things to the next level:



  1. I accidentally looked at the lemon meringue recipe while making this and added several bananas from that recipe, and I make it with bananas every time.

Speak Your Mind