How to make Banana Oats Smoothie for weight loss

  • Prep Time
    30 minutes
  • Cook Time
    10 minutes
  • Serving
  • View

This banana oats smoothie for weight loss provides only 182 kCal per serving and hence can be added in weight loss diet. The healthy smoothie for weight loss can be a good alternative for replacing your teatime snacks of mid-morning or evening. For those who don’t have time to make breakfast during their rush hour, can also have this weight loss smoothie in their diet. 

Recipe Highlights

  1. This recipe is made with banana which is an all-time favourite food for many. 
  2. Banana has a mild sweet taste that is loved by all and contains good amount of potassium and dietary fiber. 
  3. Oats add more fiber and proteins to the recipe. 
  4. This smoothie is being prepared in curd which provides probiotics for good gut health. This is a very healthy oats smoothie as it contains good amount of proteins, fiber and omega 3 fatty acids in a single serving. 
  5. Bananas are available in all seasons, so you can make this oats smoothie anytime throughout the year.
  6. Overall, this is a very tasty smoothie that provides satiety which is a key aspect controlling our hunger. Let’s see how this smoothie is prepared.

Best time to take – Breakfast, Mid-morning, Evening

Many people prefer tea or coffee at around 11 am and 5 pm. This tea / coffee is also accompanied by biscuits or packaged food that adds more calories which hinders weight loss progress. You can have this smoothie as a replacement of those mid-morning or evening high calorie snacks & beverages.

Read other quick recipes


Banana Oats smoothie - Ingredient


Single Serving

  • Daily Value*
  • Calories - 181.32 kCal, which is 9.07 % of the daily value for RDA of 2000 kCal,
  • Protein - 6.1 gm, that is 8.13 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
  • Carbohydrate - 22.25 gm, around 8.09 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
  • Fat - 7.39 gm, approximately 11.08 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
  • Total Fiber - 3.87 gm, nearly 10.18 % of the daily value for RDA of 38 gm,
  • Vitamin A - 33.08 mcg, which is 3.68 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.08 mg, that is 6.67 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.19 mg, around 14.62 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 0.82 mg, approximately 5.13 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.19 mg, nearly 14.62 % of the daily value for RDA of 1.3 mg,
  • Vitamin B9 - 23.08 mcg, which is 5.77 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0.13 mcg, that is 5.42 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 3.18 mg, around 7.95 % of the daily value for RDA of 40 mg,
  • Vitamin D - 0.13mcg, approximately 2.60 % of the daily value for RDA of 5mcg,
  • Vitamin E - 0.59 mg, nearly 39.33 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 1.4 mcg, which is 1.17 % of the daily value for RDA of 120 mcg,
  • Calcium - 187.34 mg, that is 18.73 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 155.62 mg, around 22.23 % of the daily value for RDA of 700 mg,
  • Iron - 1.17 mg, approximately 14.63 % of the daily value for RDA of 8 mg,
  • Magnesium - 38.5 mg, nearly 9.63 % of the daily value for RDA of 400 mg,
  • Copper - 0.07 mcg, which is 0.01 % of the daily value for RDA of 900 mcg,
  • Manganese - 0.35 mg, that is 15.22 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0 mcg, around 0.00 % of the daily value for RDA of 45 mcg,
  • Zinc - 0.36 mg, approximately 3.27 % of the daily value for RDA of 11 mg,
  • Chromium - 0 mcg, nearly 0.00 % of the daily value for RDA of 35 mcg,
  • Selenium - 2.83 mcg, which is 5.15 % of the daily value for RDA of 55 mcg,
  • Soluble Fiber - 0.36 gm, that is 3.60 % of the daily value for RDA of 10 gm,
  • VitaminB7 - 0.79 mcg, around 2.63 % of the daily value for RDA of 30 mcg,
  • Total Free Sugar - 6.05 gm, approximately 10.08 % of the daily value for RDA of 60 gm,
  • Cholesterol - 15 mg, nearly 60.00 % of the daily value for RDA of 25 mg,
  • Potassium - 168.97 mg, which is 3.60 % of the daily value for RDA of 4700 mg,
  • Sodium - 51.2 mg, that is 3.41 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 1216.01 mg, around 202.67 % of the daily value for RDA of 600 mg,
  • Omega 6 - 402.65 mg, approximately 67.11 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult with 2000 kCal energy requirements. This may change as per age, gender and physical activities.

Quantity of nuts, seeds or rose petals being added into this healthy smoothie may vary from person to person. If you are preparing it as per your choice of foods, you can add all the ingredients you want as low up to 1 gm weight to calculate nutrient of your own recipe using Diet Kundali app. To calculate complete nutrition including small foods such as spices, it is recommended to generate your monthly diet chart from the Diet Kundali app.


  1. If you have elevated blood sugar levels, please replace banana with other low-calorie fruit such as guava.
  2. This smoothie contains banana as an ingredient. The weight of banana is chosen carefully not to burden the smoothie with calories. If you don’t have small banana, use half banana of larger size. 
  3. This oats smoothie is ideal to be added as a mid-morning or beverage in place of tea or coffee with snacks. To add it in breakf-ast and increase the protein content of the smoothie, you may also consider adding a sugar free all plant protein powder in the blender. This will give more satiety for the day ahead without adding much calorie load in your diet.

Frequently asked questions

This banana oats smoothie is prepared considering in mind the requirement of people wanting to lose weight. The ingredients and their quantities so selected are low in calories to provide you overall low calories meal for your diet plans. Moderation is key to weight loss. If you increase the serving size of this recipe you are going to get higher calories which you have to burn to make a calorie deficit day to achieve weight loss.

Chia seeds are loaded with omega 3, dietary fiber and proteins. You can add chia seeds in moderation into your meals such as this banana oats smoothie to increase its intake. In this smoothie I have used 5 grams of chia seeds. This way I am not compromising the sweet taste of smoothie against a little savour taste of chia seeds. You can add chia seeds in limited amounts in your other meals such as salads, or curries or mix with rotis.

Bananas unlike other low-calorie fruits are high in carbs and their glycemic index is also high. Provided you do not have diabetes, the approach to eat banana for losing weight depends upon the daily calories limit of your diet plan that you set. If you are following a low-calorie diet plan such as 900 kcal diet plan then scope of adding banana is limited to the portion size of this banana oats smoothie, unless you burn more 200 kcal with exercise than your current BMR ( Basal metabolic rate). While if you are following 1200 kcal or 1500 kcal diet plan and burning the same calories, you can easily add an additional banana in your diet to lose weight.


    Cooking method

    Weight Loss smoothie

    Step 1

    This weight loss smoothie is being prepared for single serving.

    Step 2

    Soak chia seeds for 25 to 30 minutes. Chia seeds are rich in protein, fiber and essential fatty acids. You can use flax seeds also if chia seeds are not available to you.

    Step 3

    Dry roast the rolled oats for up to 3 to 4 minutes on low to medium flame. In case you don’t have rolled oats, you can use instant oats too.

    Step 4

    If you don’t have weighing scale choose a small banana.

    Step 5

    Now add curd.

    Step 6

    Add chia seeds.

    Step 7

    Half banana.

    Step 8

    Add rolled oats in the mixer jar.

    Step 9

    Add half cup water and grind the solution for up to 1 minute in the grinder.

    Step 10

    Garnish with remaining half banana and roasted almonds and rose petals. Using rose petals are optional. You may skip this step

    Step 11

    Serve with love or enjoy yourself. If you are following weight loss plan for any reason, I am sure you will want to add this healthy smoothie for weight loss in your diet as it is easy to prepare. If so, you can repeat it couple of more times in a week. By roasting around half kg oats at once, you can save time for future preparation of this weight loss smoothie.

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