Creamy Banana Date Smoothie with peanut butter and oats is a vegan, lactose-free breakfast shake, perfect for weight loss and supporting a healthy pregnancy and labor.
This energizing morning drink is not just a yummy snack but also fuels your workouts and relieves constipation. Plus, it's refined sugar-free and easy to make. Treat yourself to this delicious date shake today!
If you want to try more smoothies with dates check out our pear blueberry smoothie, chocolate peanut butter smoothie, and cherry oatmeal smoothie.
Sweet, caramel-like dates blended together with hearty oats, protein-packed peanut butter, omega-3-rich chia, flaxseed, and fiber-filled bananas create the best banana date smoothie for weight loss.
This thick, luscious peanut butter date oat smoothie will not only satisfy your sweet tooth but also keep you full for hours. Additionally, it will help you lose weight while providing your body with essential nutrients.
Dates are a nutritious choice for weight loss due to their high fiber content, promoting fullness and preventing unhealthy snacking.
Moreover, they are highly beneficial during pregnancy because they provide fiber, vitamins, and minerals, such as folate, iron, and potassium, promote good digestive health and quick energy boost. According to this study, researchers believe that eating dates may contribute to more favorable delivery outcomes and ease labor.
So, if you've never incorporated dates into your smoothie recipes, it's time to begin right away.
Try our coffee breakfast smoothie, pumpkin pie smoothie, or this banana-free apple smoothie for more date-infused smoothie ideas.
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Ingredients
To make this decadent date and banana smoothie you will need only 7 wholesome ingredients:
- Dates - will add natural sweetness and a rich, caramel-like flavor. I used soft, plump Mazafati dates but you can use whatever you have on hand. Soak them in warm water for 10-15 minutes if they are hard and dried out.
- Banana - for additional sweetness and creamy texture.
- Natural peanut butter (unsweetened) - gives this date smoothie a delectable nutty flavor and plant-based protein, making it more satisfying.
- Rolled oats - provide additional thickness, protein, and fiber.
- Chia seeds - will pack your date shake with extra protein, fiber, and healthy fats.
- Ground flaxseed - will add a dose of healthy omega-3 fatty acids and fiber to your smoothie.
- Almond milk (unsweetened) - I used homemade almond milk for a budget-friendly, low-calorie, and dairy-free liquid base. Feel free to use your favorite plant-based milk.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make
Combine. Add pitted dates (soaked if needed), frozen banana chunks, peanut butter, rolled oats, chia seeds, ground flaxseed, and almond milk in a high-speed blender.
Blend. Blend everything together until smooth and creamy. You can adjust the consistency by adding more milk if needed. Pour it into a glass and enjoy!
Hint: Use fresh and soft dates. If your dates are too dry, you may want to soak them in warm water for 10-15 minutes before blending to soften them a bit.
Substitutions
If you don't have all the ingredients on hand or want to make substitutions in your date smoothie, here are some alternatives:
- Bananas: For a date smoothie without bananas, you can use ½ avocado or ½ cup applesauce.
- Peanut Butter: Substitute peanut butter with cashew butter, walnut butter, almond butter, or any nut or seed butter you prefer.
- Chia Seeds: If you don't have chia seeds, more ground flaxseed (flaxseed meal), hemp seeds, or pumpkin seeds can be a great substitute.
- Flaxseeds: Simply add more chia seeds, or replace them with pumpkin seeds (pepitas) or hemp seeds.
- Rolled Oats: Rolled oats can be replaced with quick oats, oat bran, or quinoa flakes for added thickness and fiber.
- Almond Milk: You can use any plant milk, such as oat milk, coconut milk, cashew milk, or even cold water if you want a lighter base.
Variations
This smoothie is versatile and customizable so feel free to get creative and add your favorite ingredients and flavor.
- Chocolate Date Smoothie: Add a tablespoon of unsweetened cacao powder or chocolate protein powder for a scrumptious chocolaty flavor.
- Berry Date Smoothie: Add a cup of mixed berries (strawberries, blueberries, raspberries) for a fruity twist.
- Green Date Smoothie: Incorporate a handful of spinach or kale for added nutrients without significantly altering the taste.
- Tropical Date Smoothie: Use coconut milk as the liquid base. Add chunks of pineapple, mango, or shredded coconut for a tropical twist.
- Spiced Date Smoothie: Sprinkle a pinch of ground cinnamon or nutmeg for a warm and comforting taste.
- Protein-Packed Date Smoothie: Add a scoop of your favorite vegan protein powder if you want to increase your protein intake and make this date breakfast smoothie a balanced meal replacement. Also, you can incorporate vegan Greek yogurt or silken tofu for extra creaminess and protein.
- Vanilla Date Smoothie: Add a teaspoon of pure vanilla extract for aromatic vanilla flavor.
- Coffee Date Smoothie: Blend in a shot of cold brew coffee or a teaspoon of instant coffee for a caffeine kick.
- Pumpkin Spice Date Smoothie: Use pumpkin puree instead of banana and a pinch of pumpkin spice for a cozy fall-inspired smoothie.
Equipment
You will need a high-powered blender to make this date and oat smoothie recipe.
Storage
Store in an airtight container in the refrigerator for up to 24 hours. Shake or stir before drinking if separation occurs.
Top tips
- Use fresh and soft dates: Make sure your dates are fresh and soft. If your dates are too dry, you may want to soak them in warm water for 10-15 minutes before blending to soften them.
- Customize the thickness: You can adjust the thickness of your date smoothie by adjusting the amount of milk you add. For a thicker smoothie, use less milk, and for a thinner consistency, add more.
- Add ice for a chilled smoothie: If you don't have frozen bananas at hand, you can add a few ice cubes to the blender.
- Prep ahead: To save time in the morning, you can pre-measure and prepare your smoothie ingredients the night before and store them in the refrigerator. In the morning, all you need to do is blend.
- Adjust sweetness: Dates provide natural sweetness, but the level of sweetness can vary depending on personal preference and the sweetness of your dates. Taste your smoothie as you go and adjust by adding more dates for sweetness or reducing the number of dates if it's too sweet.
Frequently Asked Questions (FAQ's)
Yes, dates blend well in smoothies, especially when soaked briefly to soften them (if they are too dry), resulting in a creamy and naturally sweet texture. Using a high-powered blender can be beneficial, but soft dates should blend well no matter the wattage of your blender.
Soak dried dates in warm water for about 10-15 minutes. This helps make them plump, soft, and easier to blend into a smoothie or other recipes like brownies, no-bake cookies, energy balls, or chocolate puddings.
Yes, dates can be a nutritious addition to smoothies. They provide natural caramel-like sweetness and are a good source of fiber, and various vitamins, minerals, and antioxidants. However, it's important to use them in moderation, as they are calorie-dense due to their sugar content.
More Sweet Recipes Using Dates
📖 Recipe
Banana Date Peanut Butter Smoothie For Weight Loss
Equipment
- High-powered blender
Ingredients
- 3 pitted dates use fresh soft dates if possible. If yours are too dry soak them in warm water for 10-15 minutes and drian before using.
- 1 small banana peeled, cut into chunks, frozen
- 1 tablespoon natural peanut butter unsweetened
- 1 tablespoon rolled oats
- ½ tablespoon chia seeds
- 1 tablespoon ground flaxseeds
- 1 cup almond milk unsweetened
Instructions
- Add pitted dates (soaked if needed), frozen banana chunks, peanut butter, rolled oats, chia seeds, ground flaxseed, and almond milk in a high-speed blender.
- Blend everything together until smooth and creamy. You can adjust the consistency by adding more milk if needed. Pour it into a glass and enjoy!
Notes
- Store in an airtight container in the refrigerator for up to 24 hours. Shake or stir before drinking if separation occurs.
- Use fresh and soft dates: Make sure your dates are fresh and soft. If your dates are too dry, you may want to soak them in warm water for 10-15 minutes before blending to soften them.
- Customize the thickness: You can adjust the thickness of your date smoothie by adjusting the amount of milk you add. For a thicker smoothie, use less milk, and for a thinner consistency, add more.
- Add ice for a chilled smoothie: If you don't have frozen bananas at hand, you can add a few ice cubes to the blender.
- Prep ahead: To save time in the morning, you can pre-measure and prepare your smoothie ingredients the night before and store them in the refrigerator. In the morning, all you need to do is blend.
- Adjust sweetness: Dates provide natural sweetness, but the level of sweetness can vary depending on personal preference and the sweetness of your dates. Taste your smoothie as you go and adjust by adding more dates for sweetness or reducing the number of dates if it's too sweet.
- See the post above for more substitutions and variations ideas.
Nutrition
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