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?
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.
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.
This recipe is featured in my Quick and Easy Snacks E-Book. This e-book has 12 delicious low FODMAP and gluten-free recipes; 10 of the recipes are exclusive to the e-book and won’t be shared on my blog. Included is a helpful guide to making healthy and filling low FODMAP snacks. As a free bonus, there is also a printable list of 54 snack ideas – you can print it off and keep it in your kitchen! The list is divided into four sections: sweet snacks, sweet n’ salty snacks, savoury snacks and crunchy snacks. Click here to learn more about the low FODMAP snacks e-book.
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet? My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.
What’s your favourite smoothie combination?