Licuado de Plátano con Avena (Banana Oatmeal Smoothie)

This Licuado de Plátano con Avena is a banana oatmeal smoothie that makes a quick and delicious breakfast or snack and can be customized to your liking. The smoothie is creamy and nourishing with complex carbohydrates, fiber, and protein, plus it keeps you feeling full and energized.

As a little girl, my mom would often whip up a quick licuado de plátano, a simple banana smoothie, to complement my breakfast.

Once I moved back home after college, my dad introduced me to a variation of that licuado but with a couple more ingredients. As I would speed out the door in the mornings for my first grown-up job, he'd often hand me this smoothie to take on the go and it always kept me full and energized for hours.

Nowadays, smoothies are a staple in my kitchen, whether it's a spinach and almond butter blend, a classic PB&J flavor, or this delicious banana (plátano) oatmeal (avena) concoction.

So let me show you how to make this velvety banana and oatmeal smoothie.

Jump to:

• Why You'll Love This Recipe
• Ingredients & Substitutions
• How to Make Licuado de Plátano y Avena
• Tips and Variations
• FAQ
• Recipe

Why You'll Love This Recipe

• Quick and Easy: This smoothie is ready in no time, making it the perfect grab-and-go breakfast or an easy snack.
• Smooth and Velvety: The combination of oats, banana, and peanut butter creates an amazingly creamy, velvety consistency and delicious flavor.
• Filling and Nourishing: This smoothie will give you energy and keep you full thanks to the complex carbohydrates and fiber in the oats, the protein-packed peanut butter and the natural sugars in the banana.
• Kid-Friendly: Kids love the sweet, familiar flavors and creamy texture. You can always substitute the peanut butter with another nut butter in case of peanut allergies.
• Great for Breastfeeding Moms: This was a staple during my years as a breastfeeding mama. Many believe oatmeal can actually help increase milk production and with three kids at home, sometimes this quick, filling smoothie was a perfect, nourishing choice for my breakfast or lunch.

For another delicious recipe using bananas, be sure to try this agua de plátano (banana agua fresca).

Ingredients & Substitutions

This is a simple recipe that really only requires 4 ingredients, peanut butter, oatmeal, banana, and milk. However, there are times when I add a few different variations. All of the ingredients are broken down below:

• Natural Peanut Butter:For the healthiest choice, buy natural peanut butter that only has peanuts and maybe a bit of salt as the ingredients. Peanut butter is low in carbs, high in healthy fats, and is a good source of plant-based protein.
• Rolled Oats: I think the smell and taste of oats are just simply divine, plus they have so many health benefits. Oats are a whole grain, are high in fiber, rich in protein, and contain various vitamins and minerals. They may also help lower blood sugars, blood pressure, and cholesterol levels. Plus, although not scientifically proven, many people such as myself, believe oats help breastfeeding mothers produce more milk.
• Banana: Bananas add creaminess and a natural sweetness so there is no need to add any sweetener. Plus, bananas are rich in potassium and are great for digestive health.
• Almond Milk: In all my smoothies I opt for non-dairy milk because too much cow's milk can upset my stomach. In this smoothie, I prefer to use my homemade almond milk because it’s unsweetened and has a mild flavor. Cashew milk is also a great choice in this smoothie, but feel free to use your preferred milk of choice.

The following ingredients are optional, but great ways to vary the flavor or add more nutritional value:

• Flax Meal: Flax seeds are considered a superfood because they are packed with so many nutrients, such as omega-3 fats, fiber, antioxidants and so much more. Ground flax seeds make it easier for our bodies to absorb the nutrients, so flax meal is a great choice for smoothies.
• Chia Seeds: Instead of flax meal, you can choose to add chia seeds. Like flax seeds, chia seeds are rich in fiber and omega-3 fatty acids, plus they contain high-quality protein, several minerals, and antioxidants.
• Honey: Just a touch of honey is enough to make this smoothie taste like a sweet treat. Honey is a healthier alternative to refined sugar and contains many antioxidants.
• Cinnamon: Adding a teaspoon of cinnamon makes this smoothie taste like an oatmeal cookie in a glass. Cinnamon also contains many antioxidants and has anti-inflammatory properties.
• Protein Powder: Add a scoop or two of your favorite protein powder for some added protein. You can use unflavored protein powder or for another variation that is also quite delicious, use chocolate protein powder.

See recipe card for quantities.

Find out even more nutritional information about all these ingredients by doing a search on healthline.com.

1. Add Milk: For the smoothest and fastest blend, add the milk to the blender first.

2. Other Ingredients: Add the rest of the ingredients.

3. Blend: Blend at medium-high speed until smooth.

4. Serve: Drink immediately.

How to Store

Storing leftover smoothies isn't ideal since the texture and flavor may change. However if you must store leftovers, place in an airtight container, preferably glass, and consume within that same day.

Tips and Variations

• If your bananas are ripening too quickly, peel them and slice them up. Then place the slices in a freezer bag and in your freezer. Frozen bananas blend up beautifully and add a great texture to smoothies.
• If you like your smoothies cold and frosty, and you don’t have frozen bananas, add a few ice cubes to the blender.
• Store your flax meal in a tightly sealed container and in the refrigerator so it doesn’t become rancid. If stored properly, flax meal can last in the refrigerator for up to six months.
• Chia seeds work best if you use a high-powered blender. This ensures they are broken down properly for a smooth smoothie.

FAQ

Can I freeze this smoothie?

This smoothie is best consumed as soon as it is made. However, there are some people who freeze smoothies for up to 3 months. Just note, freezing can affect the texture, making it thicker and potentially icier.

Is this smoothie gluten-free?

Yes, the smoothie is gluten-free, just be sure to use certified gluten-free oats.

I hope you enjoy! If you try this recipe, please leave me a comment with a star rating below. Also, be sure to follow me on Instagram, Facebook or Pinterest to stay in touch, and don't forget to subscribe to my newsletter.

Recipe

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