Healthy Breakfast Smoothie
Breakfast has been an almost lifelong struggle for me, but this healthy breakfast smoothie has become one of my best hacks when even chewing and swallowing feel like too much.
Vegan | GF | Soy-free | No rice
This smoothie with oats and nuts is quick and easy to make, and is gentle on my sensitive stomach, too.
And you know what’s also great? This quick breakfast for spoonies is a true nutritional powerhouse! Fruit, fibre, protein and healthy fats: this smoothie’s got it all. And it takes all of five minutes to prepare, which is about as much as I can manage in the mornings.
On the Menu
Why I Rely on a Healthy Breakfast Smoothie
While I’m usually at my best during the mornings, getting up is not one of my strong points. Like many spoonies, I hardly ever sleep well and my batteries never fully load, so I wake up tired and (more often than not) in pain.
What a lousy way to start your day.
When I head into the kitchen to fix myself something for breakfast, my body simply hasn’t woken up yet. And while I know food will fuel me up and—hopefully—chase the brain fog and sluggishness away, everything feels like just too much effort.
That’s where this smoothie comes in.
Nourishment without the effort
What I need is a quick plant based breakfast that’s easy to digest, and this fibre-rich smoothie ticks all the right boxes. It has enough sugars to energise me and feed the little grey cells, plenty of fibre to keep me full, protein to support muscles and steady blood sugar, and healthy fats to absorb vitamins A, D, and E, and support brain function.
Ingredients for My Easy Morning Smoothie
This smoothie is made from common pantry staples. All natural ingredients you probably already have lying around in your kitchen.
Banana adds natural sweetness to the smoothie and act as a thickener, and the other fruit adds colour and flavour. Fruits like mango, peach, berries, kiwi, and pineapple work best, whereas fruits with a high water content (like apples and melons) can easily dilute your smoothie too much, so be careful to use these in moderation.
Oats are great sources of fibre, give the smoothie body and make it more filling. Use rolled oats or instant oats, which are safe to use raw. Whole oats, however, need to be cooked first, as these are harder to digest and can cause stomach upset when used raw.
The nuts in this recipe (use any kind you like—or omit if you’re allergic) add protein and healthy fats, as well as providing a subtle nutty taste and acting as a thickener. Ground flaxseed is high in omega-3 fatty acids and may help protect against heart disease.
While yoghurt isn’t really needed in this smoothie (and I often make it without) it does help create an even creamier texture. And since most plant-based yoghurt is fortified with calcium and vitamin D, it’s certainly a healthy addition.
Smoothie Variations
This smoothie recipe is very basic and can easily be adapted to your own needs and preferences.
- Don’t like banana? Use avocado instead (and perhaps a date or two for sweetness)
- Allergic to nuts? Leave them out or swap for seeds instead
- Need extra protein? Add in a spoonful of nut butter, ¼ cup of chickpeas, or some hemp seeds. No need for overpriced protein powders.
- No fresh fruit? Dried fruit works too, and adds some extra sweetness. You may need to add so extra liquid.
- Crave chocolate? Add 1 tsp of cocoa powder or some cocoa nibs.
As you see, the possibilities are endless. But if you want/need specific recipes… I’ll be sharing a few soon, so keep an eye out for those, or even better: subscribe to my newsletter and get all updates automatically in your inbox.
Spoonie Notes
- While you can use a regular blender, I prefer to use my stick blender. It’s quicker to set up and much easier to clean.
- Batch-prep and freeze fresh fruit—or save yourself the effort and buy frozen. Portion it into single servings so you can just grab and blend.
- Pre-portion your dry ingredients (oats, flax, nuts) into jars or bags for ready-to-go smoothie packs.
- Make a larger batch, freeze individual portions, and defrost them overnight in the fridge. That’s next morning’s breakfast fixed without lifting a finger in the morning.
Allergy Information
- Free from: dairy, gluten, eggs, soy, sesame
- Skip nuts when allergic
How to Make This Healthy Breakfast Smoothie
Healthy Breakfast Smoothie with Oats and Nuts
Ingredients
- 1 banana
- 1 other fruit of choice
- 3 tbsp gluten free oats
- 1 tbsp nuts
- 1 tsp ground flaxseed
- ½ cup dairy free yoghurt
- ½ cup water or plant milk more if needed
Instructions
- Wash or peel your 1 banana and 1 other fruit of choice, then cut it into chunks.
- Add with 3 tbsp gluten free oats, 1 tbsp nuts, 1 tsp ground flaxseed ½ cup dairy free yoghurt, ½ cup water or plant milk to a blender.
- Blend until smooth, adjusting the liquid as needed:
- Add more water or plant milk if it’s too thick.
- Use less liquid if you’ve chosen very juicy fruit, like grapes.
- Pour into a glass and enjoy straight away.
Notes
- Swap the flaxseed for chia, sunflower, or pumpkin seeds if preferred.
- Use seasonal fruit to keep things fresh and varied.
- An immersion blender works well if you want easier cleanup.
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