The Ultimate Velvety Banana Oatmeal Smoothie: A Nourishing Licuado de Plátano con Avena

This Licuado de Plátano con Avena is more than just a banana oatmeal smoothie; it’s a creamy, wholesome powerhouse designed to kickstart your day or provide a satisfying, energizing boost whenever you need it. Perfectly customizable and packed with complex carbohydrates, fiber, and protein, this smoothie not only tastes delicious but also keeps you feeling full and vibrant for hours.

For many, a smoothie is just a quick drink, but for me, this banana oatmeal blend, known affectionately as Licuado de Plátano con Avena, carries a special warmth and nostalgia. I remember my childhood mornings, when my mom would often prepare a simple licuado de plátano – a delightful banana smoothie – as a comforting addition to my breakfast. It was a taste of home, a simple pleasure that started my day.

Years later, after graduating from college and stepping into my first “grown-up” job, I moved back home. It was then that my dad introduced me to a more robust version of that beloved licuado, enriched with a few extra ingredients. As I rushed out the door to face the demands of the working world, he’d often hand me this creamy, nutrient-dense smoothie. It was more than just a drink; it was a gesture of love and support that sustained me, keeping me feeling full, focused, and energized throughout those long mornings.

Today, smoothies remain an indispensable part of my daily routine, evolving with my needs and tastes. Whether I’m craving a refreshing spinach and almond butter blend for a green boost, a nostalgic PB&J smoothie reminiscent of childhood lunches, or this incredibly satisfying banana (plátano) and oatmeal (avena) concoction, there’s always a perfect smoothie for the moment. This particular recipe stands out for its perfect balance of flavor, texture, and nutritional benefits.

Allow me to share with you the secrets to crafting this exceptionally smooth, velvety, and utterly delicious banana and oatmeal smoothie. It’s not just a recipe; it’s a blend of tradition, nutrition, and pure enjoyment, designed to fit seamlessly into your busy life and keep you feeling great.

[feast_advanced_jump_to]

Why You’ll Adore This Banana Oatmeal Smoothie

• Effortlessly Quick and Simple: In today’s fast-paced world, time is a precious commodity, especially in the mornings. This banana oatmeal smoothie is designed for maximum convenience, taking just minutes to prepare from start to finish. It’s the ultimate grab-and-go breakfast solution or a lightning-fast snack, perfect for those moments when you need nourishment without sacrificing valuable time. Just toss the ingredients into your blender, whiz, and you’re out the door, feeling prepared and satisfied.
• Luxuriously Smooth and Velvety Texture: The magic of this smoothie lies in its incredible texture. The natural creaminess of ripe bananas, combined with the wholesome richness of rolled oats and the smooth consistency of natural peanut butter, creates a truly velvety and indulgent experience. Each sip is a delight, free from chunks or grittiness, making it a favorite even for those who are particular about smoothie textures. It’s a taste and texture combination that will have you coming back for more.
• Incredibly Filling and Deeply Nourishing: This isn’t just a sweet treat; it’s a robust meal in a glass. Packed with complex carbohydrates from the oats, which provide sustained energy release, and abundant fiber for digestive health and prolonged satiety, this smoothie is engineered to keep hunger at bay. The plant-based protein from the peanut butter adds an extra layer of fullness, while the natural sugars in the banana offer a quick, healthy energy boost. You’ll feel energized and satisfied for hours, avoiding mid-morning slumps or afternoon cravings.
• A Guaranteed Kid-Friendly Favorite: The sweet, familiar flavors of banana and peanut butter, coupled with the creamy, smooth texture, make this smoothie an absolute hit with children. It’s a clever way to sneak in essential nutrients like fiber and protein into their diet without them even realizing it. For children with peanut allergies, simply swap out the peanut butter for an alternative like almond butter, cashew butter, or sunflower seed butter, ensuring everyone can enjoy this delicious treat safely.
• An Essential for Breastfeeding Mothers: As a mother of three, I can personally attest to the value of this smoothie during my breastfeeding years. Oatmeal has long been revered in many cultures as a galactagogue, believed to help increase milk production – a claim many nursing mothers, including myself, strongly support. With the demands of three young children, a quick, convenient, and deeply nourishing option like this smoothie was often my go-to for breakfast or even a light lunch, providing vital energy and nutrients when time was scarce.

For another delightful recipe featuring the versatility of bananas, be sure to try this refreshing Agua de Plátano (Banana Agua Fresca).

Essential Ingredients & Versatile Substitutions

This remarkable smoothie is built upon a foundation of just four core ingredients: natural peanut butter, rolled oats, ripe banana, and your milk of choice. However, its true beauty lies in its adaptability, allowing for delightful variations to suit your taste or dietary needs. Below, we’ll delve into each ingredient and explore how you can customize your blend.

• Natural Peanut Butter: Opting for natural peanut butter is key for both flavor and health. Look for brands where the ingredient list is simply peanuts, perhaps with a touch of salt. Avoid those with added sugars, hydrogenated oils, or excessive preservatives. Peanut butter is an excellent source of healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health. It’s also remarkably low in carbohydrates and provides a substantial amount of plant-based protein, contributing significantly to the smoothie’s satiating power. If you have peanut allergies or simply prefer a different flavor, feel free to substitute with almond butter, cashew butter, or even sunflower seed butter for a nut-free option.
• Rolled Oats: The star of the “oatmeal” in our smoothie, rolled oats (also known as old-fashioned oats) are a nutritional powerhouse. They are a true whole grain, rich in soluble fiber, particularly beta-glucan, which is known for its ability to help lower blood sugar, blood pressure, and cholesterol levels. Beyond fiber, oats are packed with protein, essential vitamins (like B vitamins), and minerals such as manganese, phosphorus, magnesium, and iron. Their subtle nutty flavor and ability to create a thick, creamy texture make them perfect for smoothies. While not scientifically proven, many individuals, myself included, firmly believe that oats can aid in increasing milk production for breastfeeding mothers, adding another layer of benefit. For those with gluten sensitivities, ensure you choose certified gluten-free rolled oats. Quick oats can also be used for a slightly smoother texture without soaking.
• Banana: Ripe bananas are indispensable for this smoothie, serving multiple crucial roles. They provide a wonderful natural sweetness, eliminating the need for any added sugars. More importantly, they contribute immensely to the smoothie’s signature creamy and velvety texture, acting as a natural thickener. Nutritionally, bananas are famed for being an excellent source of potassium, vital for heart health and muscle function, and contain prebiotics that support digestive health. The riper the banana, the sweeter and more easily it blends. For an extra frosty and thick smoothie, especially on a hot day, using a frozen banana is highly recommended.
• Almond Milk: My personal preference for all my smoothies is a non-dairy milk, as traditional cow’s milk can sometimes cause digestive discomfort for me. I particularly favor using my homemade unsweetened almond milk because of its mild flavor profile that doesn’t overpower the other ingredients, and its lack of added sugars. However, this recipe is incredibly flexible. Cashew milk offers a similarly creamy texture and subtle taste, making it another excellent choice. Oat milk or soy milk are also fantastic plant-based alternatives, adding their own unique creaminess and nutritional benefits. If dairy isn’t an issue for you, feel free to use regular cow’s milk. Always choose unsweetened varieties to control the sugar content of your smoothie.

While the core ingredients create a fantastic smoothie, these optional add-ins provide wonderful opportunities to enhance flavor, boost nutrition, or customize your blend even further:

• Flax Meal: Often hailed as a superfood, flax seeds are incredibly nutrient-dense. They are an outstanding source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation. Furthermore, flax meal provides a significant amount of dietary fiber and potent antioxidants. Using ground flax seeds (flax meal) is essential, as our bodies can absorb their nutrients much more effectively than from whole flax seeds. A tablespoon or two can seamlessly integrate into your smoothie, adding a nutritional punch without altering the flavor significantly.
• Chia Seeds: Similar to flax seeds, chia seeds are tiny powerhouses of nutrition. They are exceptionally rich in fiber, promoting digestive regularity and satiety, and also provide a substantial dose of omega-3 fatty acids. Beyond that, chia seeds are a good source of high-quality plant-based protein, along with various essential minerals like calcium, magnesium, and phosphorus, and a host of antioxidants. When added to liquids, chia seeds absorb moisture and swell, which can contribute to an even thicker and more satisfying smoothie consistency.
• Honey: If you desire a touch more sweetness beyond what the banana provides, a small amount of honey can transform this smoothie into a delightful sweet treat. Honey is a natural sweetener that also boasts numerous antioxidants and anti-inflammatory properties, making it a healthier alternative to refined sugars. For a vegan option, maple syrup or a few pitted dates can be used instead, offering similar natural sweetness and additional nutrients.
• Cinnamon: Just a teaspoon of ground cinnamon can elevate this smoothie, imparting a warm, comforting flavor reminiscent of a freshly baked oatmeal cookie. Beyond its delightful taste, cinnamon is celebrated for its potent antioxidant content and powerful anti-inflammatory properties. It can also help regulate blood sugar levels, making it a smart and delicious addition for an extra health boost.
• Protein Powder: For those looking to increase their protein intake, adding one or two scoops of your favorite protein powder is an excellent way to do so. This is particularly beneficial for athletes, those looking to build muscle, or anyone seeking to enhance the satiety of their smoothie. You can opt for an unflavored protein powder to maintain the original taste, or experiment with flavors like vanilla or chocolate protein powder for an entirely new and equally delicious variation. Plant-based protein powders (like pea or brown rice protein) are great for vegan options, while whey protein is popular for dairy consumers.
• Spinach or Other Leafy Greens: While not listed in the original, adding a handful of fresh spinach is a fantastic way to boost the nutrient content without significantly altering the taste. Spinach blends seamlessly, and its mild flavor is virtually undetectable, making it a perfect “hidden” vegetable, especially for picky eaters. Other greens like kale can also be used, though they may impart a slightly stronger flavor.
• Vanilla Extract: A splash of pure vanilla extract can enhance the overall flavor profile, adding a subtle warmth and depth that complements the banana and oats beautifully.
• Ice Cubes: If you’re not using frozen bananas or prefer your smoothie extra frosty and thick, adding a few ice cubes to the blender will achieve that desired chilled consistency. This is especially refreshing on a warm day.

See the recipe card below for precise quantities of the core ingredients.

For even more in-depth nutritional information on these ingredients and others, consider exploring reliable health resources like Healthline.com.

Making this delightful banana oatmeal smoothie is incredibly straightforward, requiring minimal effort and time. Follow these simple steps for a perfect blend every time:

1. Add Liquid First: For optimal blending and to achieve the smoothest consistency quickly, always add your chosen milk or liquid to the blender jar first. This allows the blades to move freely and effectively process the solid ingredients.

2. Incorporate Remaining Ingredients: Next, add the rest of your core ingredients: the natural peanut butter, rolled oats, and banana. If you’re including any of the optional add-ins like flax meal, chia seeds, honey, cinnamon, or protein powder, now is the time to add them to the blender as well. For a colder, thicker smoothie, especially if not using frozen bananas, include a few ice cubes at this stage.

3. Blend Until Silky Smooth: Secure the lid on your blender and blend at medium-high speed. Continue blending until all ingredients are thoroughly combined and the mixture reaches a completely smooth, velvety consistency. There should be no visible oat pieces or banana chunks. Depending on your blender’s power, this usually takes about 30-60 seconds.

4. Serve Immediately: For the best taste, texture, and nutritional integrity, pour your freshly blended banana oatmeal smoothie into a glass and enjoy it right away. Smoothies are at their peak freshness and flavor immediately after preparation.

How to Store This Smoothie

While this banana oatmeal smoothie is undoubtedly best enjoyed fresh, consuming it immediately after blending to experience its optimal texture and flavor, there are occasions when you might have leftovers or wish to prepare it slightly in advance. If you find yourself with extra, or need to store it for a short period, pour the smoothie into an airtight container. A glass jar with a tight-fitting lid is ideal, as it helps prevent oxidation and keeps the flavors fresh. Store it in the refrigerator and aim to consume it within the same day. Be aware that the texture may thicken slightly due to the oats and chia seeds (if used), and the color might darken slightly due to banana oxidation. A quick stir or a shake might be needed before drinking.

Expert Tips and Delicious Variations

• Leverage the Power of Frozen Bananas: This is a game-changer for smoothie texture! If your bananas are ripening faster than you can eat them, don’t let them go to waste. Peel them, slice them into smaller pieces, and place them in a freezer-safe bag or container. Frozen banana slices will blend beautifully, adding incredible creaminess, natural sweetness, and a wonderfully thick, frosty texture to your smoothie, eliminating the need for ice.
• Achieve Your Desired Chill with Ice: If you haven’t had the chance to freeze your bananas but still crave a cold and refreshing smoothie, simply add a few ice cubes to the blender along with the other ingredients. Start with a quarter cup and add more if you prefer a thicker, icier consistency. This is especially welcome on warm days or after a workout.
• Proper Storage for Flax Meal: To preserve the delicate omega-3 fatty acids and prevent your flax meal from becoming rancid, it’s crucial to store it correctly. Always keep ground flax seeds in a tightly sealed, opaque container in the refrigerator or freezer. When stored properly, flax meal can maintain its freshness and nutritional potency for up to six months.
• Ensure Smoothness with Chia Seeds: While chia seeds are incredibly beneficial, their tiny size can sometimes make them tricky to blend perfectly smooth. For the silkiest smoothie when using chia seeds, especially if you want to avoid any tiny seed specks, a high-powered blender is your best ally. It ensures they are thoroughly broken down and incorporated, contributing to the creamy consistency without any grittiness.
• Pre-soak Your Oats for Ultra-Smoothness: For an exceptionally smooth and easier-to-digest smoothie, consider soaking your rolled oats in a bit of your chosen milk or water for 10-15 minutes (or even overnight) before blending. This softens the oats, making them integrate more seamlessly into the smoothie and potentially enhancing nutrient absorption.
• Adjust Consistency to Your Liking: The amount of milk can be adjusted based on your preference for thickness. Start with 1.5 cups for a thicker smoothie, and gradually add more milk (up to 2 cups or slightly more) if you prefer a thinner, more drinkable consistency. Remember, frozen bananas and chia seeds will naturally make the smoothie thicker.
• Experiment with Flavor Combinations: Don’t hesitate to get creative! Add a teaspoon of cocoa powder for a chocolate banana oatmeal smoothie, a dash of vanilla extract for extra warmth, or a pinch of nutmeg for a cozy spice blend. A spoonful of Greek yogurt can also add a tangy note and an extra protein boost.

Frequently Asked Questions (FAQ)

Can I freeze this smoothie for later?

While this banana oatmeal smoothie is undeniably best when consumed fresh to enjoy its optimal texture and vibrant flavor, it is possible to freeze it for longer storage. Some individuals successfully freeze smoothies for up to 3 months. To do so, pour the freshly blended smoothie into freezer-safe jars, leaving some headspace for expansion, or into ice cube trays for convenient single servings. When ready to enjoy, thaw it in the refrigerator overnight or blend the frozen cubes with a splash of milk until smooth. Just be aware that freezing can alter the texture, often making it thicker and potentially a bit icier or slightly grainy upon thawing. Adding a little more liquid when re-blending can help restore its creaminess.

Is this smoothie suitable for a gluten-free diet?

Absolutely! This smoothie can easily be made gluten-free. The key ingredient to pay attention to is the oats. While oats are naturally gluten-free, they are often processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination. To ensure your smoothie is truly gluten-free, always use certified gluten-free rolled oats. This certification guarantees that the oats have been processed in dedicated gluten-free facilities, making them safe for individuals with celiac disease or gluten sensitivity.

Can I make this smoothie vegan?

Yes, this banana oatmeal smoothie is inherently vegan as long as you use plant-based milk and ensure any optional sweeteners like honey are replaced with vegan alternatives. The base recipe already calls for almond milk, and all other core ingredients (banana, oats, peanut butter) are plant-based. If adding optional ingredients, simply substitute honey with maple syrup or agave nectar, and ensure any protein powder used is plant-based (e.g., pea protein, rice protein, or soy protein). With these simple considerations, it’s a perfectly delicious and nutritious vegan option!

What kind of bananas are best for this smoothie?

For the best flavor and texture, use ripe or overripe bananas. These bananas have developed their full sweetness and are softer, making them easier to blend into a smooth, creamy consistency. If you want a colder, thicker smoothie, especially without adding ice, use frozen ripe bananas. Simply peel and slice them before freezing them in an airtight container or freezer bag. Unripe bananas can make the smoothie less sweet and slightly less creamy.

I truly hope you enjoy every sip of this delightful banana oatmeal smoothie! If you give this recipe a try, please take a moment to leave a comment and a star rating below. Your feedback is invaluable and helps others discover this nourishing blend. Also, make sure to follow me on Instagram, Facebook or Pinterest to stay connected and get more delicious recipes. And don’t forget to subscribe to my newsletter for exclusive updates and content!

Recipe Card

Originally published January 6, 2021. Updated post and photos March 2024.