Can You Eat Uncooked Oatmeal in a Smoothie - Dietitian Reviews

One of my favorite ways to incorporate uncooked oats is in my smoothies to add texture, nutrients, and thickness.

Many people might not know this, but you can in fact eat raw oats.

It can be an easy and delicious way to make your smoothies more filling and nutritious.

Why should I add raw oats to my smoothie?

Yes, you can add raw oats to your smoothies.

Added nutrients

Ever drink a smoothie and feel hungry almost immediately afterwards?

Adding a couple tablespoons of raw oats into your smoothies are a fantastic source of dietary fiber, which not only promotes digestive health but also helps keep you feeling full and satisfied throughout the morning.

oatmeal nutritional facts — Sang S, Chu Y. Whole grain oats, more than just a fiber: Role of unique phytochemicals. Mol Nutr Food Res. 2017 Jul;61(7). doi: 10.1002/mnfr.201600715. Epub 2017 Feb 22. PMID: 28067025.

Thicker and creamier smoothies

Depending on your preference, you can use oats to make your smoothie as thick or as light as you like.

Oats in a smoothie act as a natural thickener, which is great if you like your smoothies thicker.

What type of oats should I add to my smoothie?

Rolled oats and instant oats are the best types of oats to add into your smoothie because they are easily broken down.

If you have a high-powered blender, you can use any type of oats, as it will efficiently break them down. If your blender is less powerful, you might want to choose quick oats or instant oats for smoother results.

While you can put raw steel cut oats in a smoothie, you will likely be able to taste the graininess of the oats in the smoothie.

To make steel cut oats easier to blend, you can pre-soak them in the liquid component of your smoothie for at least 30 minutes to an hour before blending. This helps soften the oats and makes them easier to blend.

Tips on making a thick smoothie

If you love thick and creamy smoothies, here are some tips to help you achieve that perfect consistency:

Use Frozen Ingredients:

Start with frozen fruits like bananas, berries, or mango.

Frozen fruits not only add natural sweetness but also thicken the smoothie. You can also freeze yogurt or milk in ice cube trays for an extra creamy texture.

Add Greek Yogurt:

Greek yogurt is rich in protein and has a thick, creamy texture. It can turn your smoothie into a luscious, velvety treat. Consider using it as a base or as a portion of your liquid component.

Choose Creamy Nut Butters:

Nut butters like almond butter, peanut butter, or cashew butter add creaminess and healthy fats to your smoothie. They're perfect for achieving a thick texture and adding a nutty flavor.

Want to learn about the best all natural peanut butters?

The Best All Natural Peanut Butter (Dietitian Tested and Reviewed)

Add protein powder

Protein powder acts as a thickening agent while providing a nice boost of protein.

Choose unflavored protein or collagen peptides to control the amount of added sugars.

Add Silken Tofu:

Silken tofu blends seamlessly into smoothies, making them ultra-creamy and protein-rich. It's an excellent choice for a dairy-free smoothie.

Use Less Liquid:

Start with less liquid than you think you need and gradually add more if necessary. You can always adjust the consistency as you blend.

Experiment with Ice:

Adding a few ice cubes can thicken and chill your smoothie simultaneously. If you want an extra frosty texture, consider using crushed ice.

How to get the best results when adding oats to smoothies

Pause and Scrape:

While blending, pause occasionally to scrape down the sides of the blender with a spatula. This helps all ingredients evenly mix.

Serve Immediately:

Thick smoothies are best enjoyed right after blending.

If you need to store them for later, be prepared for some settling, as thick smoothies tend to separate over time.

Be careful not to overprocess:

Oats, like many grains, are rich in starches.

As the starch molecules absorb water and swell, they become more soluble. This leads to the formation of a gel-like substance, which thickens the mixture and gives it a gummy or viscous texture.

Overblending raw oats can exacerbate this process, as prolonged blending exposes the starches to more heat and friction, resulting in an even gummier and unpleasant texture.

Experiment with the quantity of oats you add

Starting with a smaller quantity allows you to gradually adjust the oats to your liking.

After blending, taste your smoothie and decide if you want to add more oats for a thicker texture or stick with the current amount for a lighter consistency.

Addressing Concerns with Consuming Raw Oats in Smoothies

Concern	Facts and Clarifications
Digestibility	Concern: Some worry about digestive discomfort with uncooked oats. Facts: Soaking or blending oats can make them more digestible.
Phytic Acid Content	Concern: Phytic acid is often a reason why people avoid uncooked oats due to mineral binding. Facts: Soaking oats before consumption reduces phytic acid content.
Safety Concerns	Concern: Some worry about contamination or pathogens in uncooked oats. Facts: Commercially processed oats undergo safety measures. You can choose reputable sources and wash oats if you have safety concerns.
Taste and Texture	Concern: Uncertainty about the taste and texture of uncooked oats. Facts: Uncooked oats have a mild, nutty flavor and can be adjusted with other ingredients and spices to mask any taste of the oats.
Health Benefits	Misconception: Some people believe that the full health benefits of oats require cooking. Facts: Many health benefits, such as fiber, beta-glucans, and vitamins, are present in uncooked oats.

My favorite thick smoothie recipes

Peanut Butter Banana Oat Smoothie:

¼ cup rolled oats
1 frozen banana
2 tablespoons all natural peanut butter
1 tablespoon honey or maple syrup (optional for sweetness)
Ice cubes (optional)

Mixed Berry Smoothie:

¼ cup rolled oats
½ cup mixed frozen berries (strawberries, blueberries, raspberries)
1 frozen banana
1 tablespoon chia seeds
1 cup milk (dairy or plant-based)
½ cup Greek/plant based yogurt
1 tablespoon honey or maple syrup (optional for sweetness)
½ teaspoon cinnamon
Ice cubes (optional)

Chocolate Protein Smoothie:

¼ cup rolled oats
1 tablespoon cocoa powder
1 frozen banana
1 cup packed spinach
1 cup milk (dairy or plant-based)
1 scoop chocolate protein powder
1 tablespoon honey or maple syrup (optional for sweetness)
Ice cubes (optional)

So What?

There are so many ways to enjoy oatmeal besides being cooked in milk or water.

You can add raw oats to smoothies, protein bars, cookies, oat bars, healthy granola, or banana bread.

If you love oatmeal, I think you'll love these recipes

Can You Eat Uncooked Oatmeal in a Smoothie - Dietitian Reviews

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