Protein Smoothie with Oats and Peanut Butter
A thick, creamy smoothie that tastes like a peanut butter milkshake but fuels you like a proper meal. Rolled oats add body, peanut butter brings richness and protein, and a frozen banana makes it naturally sweet and frosty. Ready in 5 minutes flat.
For 2 servings
- prep
Freeze the banana ahead of time.
Peel a large ripe banana, slice into thick coins, and freeze on a parchment-lined plate until solid, at least 2 hours or overnight. This gives the smoothie its thick, milkshake-like texture without needing extra ice.
TIPUse bananas with brown spots — they're sweeter and blend into a richer smoothie. - mix
Add all ingredients to the blender.
1.Add the frozen banana slices.2.Add the rolled oats and peanut butter.3.Pour in the cold milk and vanilla extract.4.Add the pinch of salt and ice cubes if using. - mix · ~1 min
Blend until completely smooth.
Start on low speed to break down the frozen banana, then increase to high. Blend for 30 to 60 seconds until the oats are fully pulverized and the smoothie is thick and creamy with no visible oat flecks.
TIPIf the smoothie is too thick, add a splash of milk and pulse a few times to loosen it. - serve
Pour into glasses and serve immediately.
Divide between two chilled glasses. The smoothie is at its best right away while still cold and frosty — it will thin out as it sits.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Freeze the banana in thick coins so it blends more easily than a whole frozen banana.
- 2Use a high-speed blender to fully pulverize the oats for a silky, not gritty, texture.
- 3If your smoothie is too thick after blending, add a tablespoon of milk at a time and pulse until it reaches your desired consistency.
- 4Soak the rolled oats in the milk for 2-3 minutes before blending to soften them for an extra-creamy result.
- 5Make ahead: pour the smoothie into an ice cube tray, freeze, then reblend with a splash of milk for a grab-and-go smoothie later.
- 6Store leftovers in an airtight jar in the fridge for up to 12 hours, but shake or stir well before drinking as it will separate.
Adapt it for your goals.
Dairy-free / vegan
Use unsweetened almond, oat, or soy milk. The smoothie stays creamy and protein-rich, making it fully plant-based.
high proteinHigh-protein
Add a scoop of vanilla or unflavored protein powder and use dairy milk for an extra protein boost—ideal post-workout.
low oil / lower fatLow-oil / lower-fat
Replace peanut butter with powdered peanut butter (e.g., PB2) and increase milk by 2 tbsp to keep it creamy while cutting fat.
chocolate peanut butterChocolate-peanut butter
Add 1 tablespoon of unsweetened cocoa powder and an extra ½ teaspoon of vanilla for a mocha-like chocolate twist.
Why this is on our healthy list.
Rich in Plant Protein
Peanut butter and rolled oats provide a solid base of plant-based protein, supporting muscle repair and satiety.
Good Source of Soluble Fiber
Oats are packed with beta-glucan, a soluble fiber that helps promote digestive health and steady energy release.
Natural Sweetness Without Refined Sugar
Frozen ripe banana sweetens the smoothie entirely with natural fruit sugars, avoiding added sugars.
Heart-Healthy Fats
Peanut butter contributes monounsaturated and polyunsaturated fats, which support cardiovascular health when eaten in moderation.
Frequently asked questions
Yes, but the smoothie will be slightly less thick. Rolled oats provide more body and fiber; instant oats are finer and will break down faster.
