• Weight Management

5 Oatmeal Smoothies to Try for Weight Loss

Published: March 11, 2025
Updated: March 11, 2025
4 mins

Fiber is an important component of maintaining your digestive health. Oats are a major source of fiber many people consume to prevent constipation and bloating. They can also help increase protein intake. In addition to digestive health, oats can help with weight loss. Consider exploring oatmeal smoothie recipes for a creative and refreshing way to get more oats in your diet.

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What is Oatzempic?

Oatzempic is a term used to describe one kind of recipe for an oatmeal smoothie. It first grew in popularity on social media platforms like TikTok and Instagram. Ingredients in the oatzempic recipe are as follows:

• Oats

• Lime

• Water

• Cinnamon

While drinking this concoction won’t produce guaranteed weight loss results, many of the ingredients included can help a person to gradually shed pounds. Weight loss results are more likely to come from a combination of healthy eating habits and getting regular exercise.

How Do Oats Contribute to Weight Loss?

Health experts have found that oats can help reduce body weight when consumed consistently over time. In one study, people who were overweight saw weight loss benefits after consuming at least 100 grams of oats for 30 days. Oatmeal is also a filling meal that may help prevent overeating.

Other health benefits of oats that may aid in weight loss include:

• Maintaining blood pressure levels

• Helping with appetite control

• Keeping cholesterol levels low

• Protect the immune system

• Help manage diabetes treatment

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Different Options for Adding More Oats to Your Diet

If oatmeal isn’t your jam, you can still enjoy oats in other ways. Oats are a heart-healthy food full of vitamins and minerals. You can add oats to the following recipes:

• Oat pancakes

• Strawberry cobbler

• Banana cookies

• Breakfast bars

• Oatmeal smoothies

• Overnight oats

Oatmeal Smoothie Recipes to Try

As with any other smoothie recipe, you can add whatever flavors or nutritious fruits to personalize your smoothie blend. You can use any oats you want, but old-fashioned rolled oats are the most unprocessed option.

You can throw the ingredients from the following smoothie recipes together inside your favorite blender. Ingredients should continue to be mixed in a blender until you see a creamy consistency. Consider adjusting the amount of ingredients based on the sweetness or spice you prefer.

1. Strawberry oatmeal smoothie

You can add vanilla extract as a natural sweetener to a strawberry oatmeal smoothie. This recipe is ideal for those following a vegan diet.

Ingredients

• 1/2 cup of rolled oats

• 1 cup of soy milk

• 14 frozen strawberries

• 1 sliced banana

• 1 1/2 teaspoons of sugar (optional)

• 1/2 teaspoon of vanilla extract

2. Cinnamon and banana oatmeal smoothie

A cinnamon and banana oatmeal smoothie is ideal for people who enjoy sweeter smoothie recipes. Consider adding leftover cooked oats to this smoothie recipe.

Ingredients

• 2 tablespoons of peanut butter

• 1/2 teaspoon of cinnamon

• 1 teaspoon honey

• 3 large ice cubes

• 1 cup of vanilla soy or skim milk

• 1/2 cup of rolled oats

3. Apple oatmeal smoothie

An apple oatmeal smoothie is full of protein. Substitutions like opting for low-fat milk can help reduce the amount of calories in this recipe.

Ingredients

• 1 cup of rolled oats

• 1 1/2 tablespoons of almond butter

• 2 apples

• 1 pitted date

• 2 cups unsweetened vanilla almond milk

• 1 packet of stevia powder

• 1 tablespoon of ground hempseed

• 1 1/2 tablespoons of almond butter

• 1/2 cup of ice cubes

4. Peach cobbler oatmeal smoothie

While eating healthy, it’s not uncommon to miss the taste of your favorite desserts. A peach cobbler oatmeal smoothie is a healthier, filling option to get a similar flavor.

Ingredients

• 1/2 cup of rolled oats

• 1 cup of vanilla yogurt

• 1/2 cup of milk of your choice

• 1 tablespoon of honey

• 1 1/2 cups of frozen peaches

• 1/4 tablespoon of vanilla extract

• 1/4 to 1/2 teaspoon of ground cinnamon

5. Blueberry muffin oatmeal smoothie

If you enjoy the taste of berries, this oatmeal smoothie may be the best option to add to your breakfast rotation.

Ingredients

• 1/2 cup of rolled oats

• 1 cup of vanilla yogurt

• 1/2 cup of any milk you choose

• 1 tablespoon of honey

• 1 1/2 cups of frozen mixed berries

• 1/4 tablespoon of vanilla extract

• 1/4 to 1/2 teaspoon of ground cinnamon

Tips for Making Oatmeal Smoothie Recipes

Over time, you may gradually develop your own taste for what you like in your smoothie. It can be helpful to try different protein powders, bases, and consistencies to truly know what you like best.

Choose the consistency you prefer

Oatmeal smoothies tend to have a thicker consistency than some other smoothie recipes. You can add extra milk or opt for a non-dairy base to create a looser consistency and add a different flavor to your smoothie.

Add more protein 

If you want a smoothie that will keep you full for longer, consider adding your favorite protein powder to the recipe. 

Throw some vegetables into the mix

While many oatmeal smoothie recipes are sweet, you can add spinach to the blend for a greener alternative. A little bit of spinach can add additional nutrients to your smoothie without drastically changing the taste.

Can You Consume Oats if You are Allergic to Gluten?

Many people may assume oats are not gluten-free. Although oats are a gluten-free food, they can often cross-contaminate with gluten products. Oats are most likely to cross-contaminate with gluten in processed foods.

Where Can I Learn More About Weight Loss?

Healthy eating is a key component of losing weight and maintaining it. LifeMD’s Weight Management Program gives qualifying patients access to licensed medical professionals who can help them develop healthy eating habits and read more content on how to do so. If needed, they can also prescribe GLP-1 medications to help you maintain your weight loss.

Get started today on meeting your weight loss goals.

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