Creamy Banana Maple Oat Breakfast Smoothie

Quick Recipe Version (TL;DR)

• Yield: 2 servings (about 12–14 fl oz each)
• Prep Time: 10 minutes (plus 2–3 hours to freeze bananas, optional)
• Cook Time: 0 minutes
• Total Time: 10 minutes (active)

Quick Ingredients

• 2 medium ripe bananas, sliced and preferably frozen
• 1 cup (240 ml) milk (dairy or unsweetened plant milk)
• 1/2 cup (120 ml) plain Greek yogurt
• 1/4 cup (25 g) rolled oats
• 2 tbsp pure maple syrup
• 1/2 tsp vanilla extract
• 1/4 tsp ground nutmeg
• Small pinch salt (optional, boosts flavor)
• 2–4 ice cubes (optional, for extra chill and thickness)

Do This

• 1. If possible, slice bananas and freeze on a tray for 2–3 hours (or overnight) for a creamier, milkshake-like smoothie.
• 2. Add rolled oats to the blender first and pulse a few times to break them down slightly.
• 3. Add frozen (or fresh) banana slices, milk, Greek yogurt, maple syrup, vanilla, nutmeg, and a small pinch of salt.
• 4. Blend on high for 45–60 seconds until completely smooth and creamy, adding 2–4 ice cubes if you want it thicker and colder.
• 5. Taste and adjust: add more maple syrup for sweetness, more milk to thin, or a bit more nutmeg for a warmer spice note.
• 6. Pour into 2 chilled glasses, dust lightly with extra nutmeg, and serve right away for the best texture.

---

Why You’ll Love This Recipe

• Creamy, cozy breakfast flavors in a glass: banana, maple, oats, and nutmeg taste like a gently spiced banana bread.
• Nourishing and satisfying thanks to Greek yogurt, oats, and milk, keeping you full through the morning.
• No cooking required and ready in about 10 minutes, especially if you keep bananas pre-frozen.
• Easily customizable: make it dairy-free, higher protein, or extra-spiced to match your preferences.

Grocery List

• Produce: Ripe bananas (2–3 medium, you will use 2 for this recipe)
• Dairy: Milk (or plant milk), plain Greek yogurt (or dairy-free yogurt alternative)
• Pantry: Rolled oats, pure maple syrup, vanilla extract, ground nutmeg, ground cinnamon (optional), salt

Full Ingredients

For the Smoothie

• 2 medium ripe bananas, peeled, sliced, and preferably frozen (about 200–220 g total)
• 1 cup (240 ml) milk of your choice (2% dairy milk, oat, or almond milk work well)
• 1/2 cup (120 ml) plain Greek yogurt (2% or whole milk for extra creaminess)
• 1/4 cup (25 g) old-fashioned rolled oats
• 2 tbsp (30 ml) pure maple syrup
• 1/2 tsp pure vanilla extract
• 1/4 tsp ground nutmeg (freshly grated if possible)
• 1 small pinch fine sea salt (about 1/16 tsp; optional but enhances flavor)
• 2–4 ice cubes (optional, for a thicker, frostier smoothie if bananas are not fully frozen)

Optional Garnishes

• Extra pinch ground nutmeg or cinnamon, for dusting the top
• 1–2 tsp rolled oats, sprinkled on top for texture
• Thin banana slices
• Light drizzle of maple syrup

Step-by-Step Instructions

Step 1: Prep and freeze the bananas (if you can)

For the creamiest, milkshake-like texture, start by freezing the bananas. Peel and slice the bananas into coins about 1–1.5 cm thick. Spread the slices in a single layer on a parchment-lined plate or small tray so they do not clump together. Freeze for at least 2–3 hours, or until solid. You can do this the night before to make morning prep even easier. If you are in a hurry, you can also use fresh, unfrozen bananas; just add a few ice cubes during blending to chill and thicken the smoothie.

Step 2: Blitz the oats for a smoother texture

Add the rolled oats to your blender jar first, before any of the wet ingredients. Pulse several times or blend on low speed for about 10–15 seconds to break them down into a coarse flour. This quick step helps the oats disappear more smoothly into the drink, avoiding any overly chewy bits while still giving body and a comforting, breakfast-like heartiness.

Step 3: Add the remaining base ingredients

To the blender with the oats, add the banana slices (frozen or fresh), milk, Greek yogurt, maple syrup, vanilla extract, ground nutmeg, and a small pinch of salt if using. If your bananas are not very ripe or you prefer a sweeter smoothie, you can plan to add an extra 1–2 teaspoons of maple syrup later, after tasting. If you like a more dessert-like texture and your bananas are not frozen, you may also add 2–4 ice cubes now.

Step 4: Blend until velvety smooth

Secure the lid on the blender. Start blending on low speed to get everything moving, then gradually increase to high. Blend for about 45–60 seconds, or until the smoothie is completely smooth and creamy. If the mixture seems too thick or is having trouble circulating, stop the blender, scrape down the sides with a spatula, and add a splash more milk (1–2 tablespoons at a time). Blend again until there are no visible pieces of banana or oat and the texture looks silky and pourable.

Step 5: Taste and adjust the flavor and consistency

Turn off the blender and carefully remove the lid. Taste a spoonful of the smoothie. If you would like it sweeter, add another teaspoon or two of maple syrup. For a stronger, cozier spice profile, add a small pinch more nutmeg or even a pinch of cinnamon. If it is thicker than you like, add a bit more milk; if it is thinner than you prefer, blend in a couple of ice cubes or a small handful of additional frozen banana slices. Blend again briefly until everything is fully incorporated.

Step 6: Serve with simple rustic garnishes

Pour the smoothie into 2 chilled glasses or jars. For a breakfast-style presentation, sprinkle a few rolled oats on top, dust lightly with a pinch of nutmeg or cinnamon, and add a thin slice or two of banana. A gentle drizzle of maple syrup over the surface makes it look especially inviting. Serve immediately while it is cold, thick, and creamy; the texture will gradually loosen as it sits.

Pro Tips

• Keep a stash of frozen bananas: Slice and freeze ripe bananas in small portions so you can make this smoothie anytime without waiting for fruit to freeze.
• Use very ripe bananas: Bananas with plenty of brown spots are naturally sweeter and more flavorful, which means you can use less added maple syrup.
• Control the thickness: For a spoonable smoothie bowl, reduce the milk to 3/4 cup (180 ml). For a more sippable drink, increase the milk to 1 1/4 cups (300 ml).
• Grate nutmeg fresh if possible: Freshly grated nutmeg is more aromatic and gives a warm, bakery-style flavor that pairs beautifully with banana and maple.
• Pre-chill your glasses: Pop serving glasses into the fridge or freezer for 10–15 minutes before serving to help the smoothie stay frosty longer.

Variations

• Dairy-free / vegan: Use almond, oat, or soy milk and swap the Greek yogurt for a thick, unsweetened dairy-free yogurt. Adjust maple syrup to taste since some plant milks are naturally sweeter.
• High-protein breakfast smoothie: Add 1 scoop (about 25 g) of vanilla or unflavored protein powder, and increase the milk by 2–4 tablespoons to keep the texture smooth. This boosts staying power without changing the flavor much.
• Extra-spiced version: Add 1/4 tsp ground cinnamon and a tiny pinch of ground cloves or allspice along with the nutmeg for a warming, chai-like twist.

Storage & Make-Ahead

This smoothie is at its best right after blending, when the texture is thick and the flavors are bright. If you need to make it ahead, you can refrigerate it in a tightly sealed jar or bottle for up to 24 hours. The oats may thicken the mixture as it sits, so shake or stir well before drinking and add a splash of milk if it becomes too thick. For easy mornings, prepare “smoothie packs” by portioning banana slices, oats, and nutmeg into freezer bags or containers. When ready to blend, pour the contents into the blender, add milk, yogurt, and maple syrup, then blend until smooth.

Nutrition (per serving)

Approximate values per serving (1 of 2): about 300 calories; 12 g protein; 55 g carbohydrates; 4 g dietary fiber; 5 g fat; and roughly 35 g total sugars (including natural fruit sugars). Actual nutrition will vary based on the type of milk and yogurt you use, and on how much maple syrup you add.