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Creamy Oatmeal Cookie Smoothie (Low FODMAP)

Feature, Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes

5 from 2 votes

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The second I saw this oatmeal cookie smoothie recipe on A Little Nutrition’s blog – I KNEW I had to make it into a low FODMAP must-have. Truth bomb: I genuinely hadn’t thought of putting oatmeal in a smoothie before – but once I had heard of it, I was HOOKED! My go to, Quaker Quick Oats. I use them for oatmeal, why not smoothies? Let’s get into how to make this oatmeal shake.

What I LOVE about blending oats into smoothies:

  1. I love smoothies. I hate that they don’t keep me very full, for very long. All that amazing fibre in oats holds me over to my next meal, no problem
  2. Ever since hearing Natasha Haskey, gut microbiome guru, share her research on prebiotics and resistant starch, I’ve pushed double as hard to get my clients to include them. A 1/4 cup of uncooked oats have 4.4 grams of resistant starch and may have gut health benefits. At the end of the day, we don’t know all the answers yet, but I can always get behind a food-first, whole foods approach for gut health.
  3. Fibre fibre fibre guys! We do NOT get enough fibre in. As a registered dietitian I can tout the benefits of fibre all day long. Oats are such a great fibre booster to smoothies!

For my low FODMAPPER’s – this is FODMAP friendly! I’ve made some tweaks and changes to the original recipe to make it so. Looking for other low FODMAP smoothies ideas? We’ve got you covered. Try this tropical smoothie bowl or this blueberry chia smoothie.

A creamy looking beige coloured liquid inside of a glass. The surface is marble and there are some loose oats sprinkled next to a glass as well as a yellow banana on the other side of the glass. There is a text box that reads "creamy oatmeal cookie smoothie"

Is it OK to put raw oats in a smoothie?

Yes, oats can be added raw into your smoothies. They can also be added on top of yogurt or used in overnight oats recipes. Please double check your bag of oats and follow any of the manufacturers advice written there.

Is putting oatmeal in smoothies good for you?

Adding oatmeal into your smoothies is an excellent way to increase the nutrition of your smoothies! Adding oatmeal increases the soluble and insoluble fibre content of your smoothies. The oatmeal helps to keep you feeling fuller for longer meaning that you are less likely to feel hungry soon after drinking a smoothie with oatmeal added into it.

Do oats lose nutrition when blended?

No, in fact blending oats into smoothies is an excellent way to keep you fuller for longer in between meals. It is also a great way to boost up both the soluble and insoluble fibre content of your smoothies. Blending oatmeal does not destroy the fibre.

Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.

A creamy looking beige coloured liquid inside of a glass. The surface is marble and there are some loose oats sprinkled next to a glass as well as a yellow banana on the other side of the glass.
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5 from 2 votes

Eat This: Oatmeal Cookie Smoothie Recipe

When I saw 'oatmeal cookie smoothie' recipe on A Little Nutrition's blog, I KNEW I HAD to adapt it for my IBS/low FODMAP'ers.
Prep Time5 mins
Total Time5 mins
Course: Breakfast
Cuisine: American, Breakfast
Diet: Low Lactose, Vegetarian
Keyword: low fodmap, no cook, soluble fibre
Servings: 1
Author: Andrea Hardy

Ingredients

  • 1/4 cup oats
  • 1 banana, frozen (no brown spots)
  • 1 tsp maple syrup
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla
  • 1/4 tsp ginger
  • 1 Tbsp almonds
  • 1 cup lactose free milk or milk alternate (almond milk works great!)

Instructions

  • Put oats + almonds in blender. Blend on high until oats are ground into smaller pieces.
  • Add all remaining ingredients, blend until smooth
  • Enjoy!

Notes

Recipe tips and tricks:
  • More protein? Consider adding 1/2 a scoop of protein powder for a boost!
  • Want more fibre? 1 tsp chia, ground flaxseed, or psyllium is a great way to add a bit of a fibre boost.
  • I prefer minced jarred ginger in mine, but dried works fine too!

**Last reviewed February 2022 for Monash FODMAP portions

This recipe was adapted from both A Little Nutrition and Gimme Some Oven‘s versions. Thanks for the delicious inspiration!

A creamy looking beige coloured liquid inside of a glass. The surface is marble and there are some loose oats sprinkled next to a glass as well as a yellow banana on the other side of the glass. There is a text box that reads "creamy oatmeal cookie smoothie"
Andrea Hardy
About the Author

Andrea Hardy

Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.

More from Andrea

4 responses to “Creamy Oatmeal Cookie Smoothie (Low FODMAP)”

  1. I drink Oat Milk. Is there benefit to adding in the oats in addition to the flavor I’ll get from the vanilla Oat Milk?

    • Great question! Yes! Oats themselves are a great source of fibre, as well as several vitamins and minerals. Plus it thickens the smoothie a bit and adds a nice consistency! Enjoy!

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