It’s already mid-June and the weather here in Ontario is warming up fast! I’m suddenly craving my usual breakfast of hot oatmeal less and looking for some cooler alternatives. One of my go-to options is this Low FODMAP Oatmeal Cookie Breakfast Smoothie. It’s a cool and creamy smoothie that has all of the great flavours of an oatmeal cookie. Plus it’s packed with healthy nutrients, including fibre and protein! What more could you want in a smoothie?
This recipe is featured in my Quick and Easy Low FODMAP Snacks e-book! Click here to learn more.
I want to make it clear that I am not claiming that this smoothie tastes identical to an oatmeal cookie. It doesn’t (there isn’t nearly enough sugar for that!). But it does have an awesome flavour reminiscent of a fresh batch of oatmeal cookies. The oats, banana, almonds, vanilla and cinnamon make this a super healthy and delicious smoothie. If you really wanted to make this smoothie sweeter you could add a teaspoon of maple syrup or brown sugar, but I don’t think it needs it.
Or, if you are looking for an actual cookie recipe instead, I have four “treat” cookie recipes as well as a healthy banana oat cookie recipe.
Double Chocolate Cranberry Cookies
Monash University is the creator of the low FODMAP diet and tests foods to determine their FODMAP content. I was surprised recently when they changed their information on bananas. One medium unripe/yellow banana is still low FODMAP. However, they have discovered that as bananas become brown they also become higher in fructans. For bananas that are ripe (have brown spots) it’s recommended to stick to just one-third of a banana per serving.
It can be tough to eat an entire bunch of bananas before they start to brown. One easy way to stop bananas from browning is by throwing them in the freezer as soon as the green has turned to yellow. I recommend slicing up the banana pre-freezing for easier blending. Make sure to wait until the bananas are frozen solid to use them in your smoothie; frozen banana makes the smoothie much creamier and delicious.
This recipe uses almond butter. Click here to read my blog post about Almonds and the Low FODMAP Diet.
I always try to post recipes that can be made in big batches – who doesn’t love saving time and dirtying fewer dishes?! This smoothie is no exception! Some smoothies don’t last very long and separate a lot. I think that this smoothie actually gets better over time instead. I often double this recipe and keep the extra in a cup in the fridge (with the top covered with plastic wrap). The next day the flavours have melded together even more and the texture becomes even thicker. It just needs one quick stir and then it’s ready to drink!
This Low FODMAP Oatmeal Cookie Breakfast Smoothie recipe was originally inspired by this Martha Stewart recipe.
Want more easy snack ideas? Click here to learn about my Quick and Easy Low FODMAP Snacks e-book!
Oatmeal Cookie Breakfast Smoothie
Ingredients
- 1 yellow banana sliced and frozen
- 3/4 cup lactose-free milk or other low FODMAP milk
- 1/4 cup ice
- 2 tablespoons rolled oats certified gluten-free only if celiac
- 1 tables; almond butter
- 1/8 teaspoon vanilla
- 1/2 teaspoon cinnamon
- Small sprinkle ground nutmeg optional
Instructions
- Add all of the ingredients into a high-powered blender. Cover and blend until smooth.
Notes
- If you have Celiac disease you must use certified gluten-free oats. If you do not and are just following low FODMAP you can use regular rolled oats.
- Make sure to use a banana that has not turned brown yet to keep the smoothie low FODMAP.
- If you have an older/lower powered blender you may want to skip the ice to avoid damaging it.
- Almonds are low at 12 grams. Almond butter is ground almonds. Limit almond butter to max 1 tablespoon per meal/snack to stay low FODMAP. Click here to learn more about almonds and FODMAPs.
- If you wish to make this smoothie sweeter you can add one teaspoon of maple syrup or sugar. I recommend making the smoothie without any added sugar first and tasting it. You may like it without any added sugar!
I also want to say a quick thanks to my friend and fellow Canadian FODMAP dietitian Audrey for reviewing this recipe for me. She has some great low FODMAP recipes on her blog IBS Nutrition.
What’s your favourite smoothie combination?
This looks delish – as do all your recipes! I’m not on a low FODMAP but still want to eat them all. Thanks Lauren for inspiring us to not compromise taste for nutrition 🙂
Aw, thanks Vanessa for the lovely comment 🙂
Started this week a on low FODMAPs diet, so still struggling a bit with ideas for breakfast, especially, since I like varying and never have the same thing everyday. I’m not a smoothie person, I like eating, but this is delicious! I used pb2 peanut butter powder instead and put some cocoa nibs and hemp seeds on top! Pretty and tasty! Will make many more times 🙂
Glad you enjoyed the smoothie! That sounds gorgeous 🙂 here are some more breakfast ideas: https://laurenrenlund.com/2018/04/08/low-fodmap-breakfast-ideas-and-the-health-benefits-of-breakfast/
I’m embarrassed to even ask this question but do you add the oats dry or do you cook them before adding 🤦🏻♀️
Hi Andrea, I add the oats dry, you don’t need to cook them before adding 🙂
Hi, is there another fruit I can use because Banana does not always agree with me 😔
Many thanks x
Hi. Would you happen to have the grams of protein for this smoothie. If not I can work out. Going to try this. I have been experiencing bloating for a very long time now. Have tried following low fodmap diet on three different occasions but have not been able to distinguish the food culprit. Did it take you a long time to figure out and do you have any advise? Just found your website. Thank you