High-Fiber Oat Smoothie

Sep 29, 2026 · By VanillaGoods

Drinks Drinks beverages Vanilla: Extract Easy

A fiber-rich smoothie combining milk, frozen banana, rolled oats, chia seeds, and a pinch of fine sea salt for balanced texture and taste.

Prep 7 min

Cook —

Total 7 min

Servings 1

Diet —

Ingredients

Adjust yield

servings

¾ cup (180.0 ml)milk
½ tsp (2.5 ml)pure vanilla extract
1.0 mediumfrozen banana
¼ cup (20.0 g)old-fashioned rolled oats
1.0 tbsp (12.0 g)chia seeds
½ cup (120.0 ml)ice cubes
1.0pinch of fine sea salt

Make it at home

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Instructions

Add the milk and pure vanilla extract to a high-speed blender first.
Add the frozen banana, rolled oats, chia seeds, and pinch of fine sea salt.
Add the ice cubes. Blend on low for 10 seconds, then increase to high and blend for 35–50 seconds, until completely smooth.
Check the smoothie consistency. Add 1–2 tablespoons of additional milk if too thick, or a few extra ice cubes if too thin, and blend again briefly.
Pour the smoothie into a 16-ounce glass and serve immediately.

Tips

Use old-fashioned rolled oats rather than instant for better texture. Frozen banana adds creaminess and sweetness; you can freeze it ahead for convenience.

Recipe FAQ

How long does it take to make high-fiber oat smoothie?

Plan on 7 minutes of prep. The recipe makes 1 serving.

Can I make high-fiber oat smoothie ahead?

Best fresh. Refrigerate leftovers in a sealed jar for up to 24 hours and shake or re-blend before drinking.

Can I use a different form of vanilla?

Yes. This recipe uses 0.5 tsp pure vanilla extract (2.5 ml). You can swap in the seeds of 1/2 vanilla bean, 1 teaspoon of vanilla bean paste, or 1/2 teaspoon of vanilla powder instead.

A fiber-rich smoothie combining milk, frozen banana, rolled oats, chia seeds, and a pinch of fine sea salt for balanced texture and taste.

Estimated · per serving

Nutrition

Per serving = 1 of 1 serving this recipe makes.

359 Calories / serving

11.5g Fat

55.0g Carbs

11.9g Protein

24.1g Sugar

Whole recipe (1 serving): ~359 cal · 12g fat · 55g carbs · 12g protein · 24g sugar

Estimated values per serving, calculated from standard ingredient data. Not verified Nutrition Facts; actual values vary with brands, measurements, and preparation.

Per serving · 359 calories

What it takes to burn one serving

Brisk walking 68 min·4.0 mi·~7950 steps
Walking uphill or incline treadmill 49 min·2.5 mi·~4900 steps
Moderate cycling 36 min·7.2 mi
Swimming laps 50 min
Jogging 35 min·2.9 mi·~5600 steps
Stair climbing 33 min·~2950 steps
Dancing 58 min
Bodyweight circuit training 36 min
Cleaning, errands, or playing with the dog 83 min

Rough estimates for one serving, based on standard MET values at about 155 lb. Your own burn depends on body size, effort, and fitness. Shown for context only — food is not something you have to earn.

Made with VanillaGoods

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