Low Sodium Blueberry Oatmeal Smoothie Recipe
This low sodium blueberry oatmeal smoothie recipe is creamy, thick, flavorful, and made with delicious fresh or frozen fruits, oats, and milk. A wonderful breakfast recipe that you can make in just minutes!
We love this simple and inexpensive breakfast, loaded with fiber and whole ingredients. It has just the right amount of sweetness, and you can take it on the go for busy mornings.
Want more low sodium smoothie recipes? Try our low sodium green smoothie, low sodium strawberry banana smoothie, and our favorite low sodium tropical smoothie recipe.
Smoothies are one of our go-to breakfasts, I mention it all the time in our Low Sodium Scoop newsletter in our weekly menu. They are quick, easy, and inexpensive, and this blueberry oatmeal is one of our favorites we’ve been having for years.
The great thing about smoothies is that you can customize them as you like, or add in your favorite low sodium protein powder option if you want. They take just minutes to make, and you can even prep the ingredients the night before and store them in the blender canister in the refrigerator for super quick mornings.
Notes from Our Low So Kitchen
- This smoothie is creamy, sweet, and super flavorful!
- It takes less than 5 minutes to make, and requires no cooking.
- A great on-the-go breakfast that is perfect for busy mornings.
- Versatile – you can add more or less sweetness as desired.
- Cooks of any skill level can make this! If you have a blender, you can make this smoothie. Take a peek at our step-by-step photos below too!
Ingredients You’ll Need
Be sure to visit the recipe card below to see the full ingredient amounts and directions!
The base of this recipe is blueberries! You can use either frozen or fresh, if you can find them on sale. We always stock up on frozen blueberries which are great to enjoy all year and are perfect for this smoothie. I also add a banana for sweetness and creamy texture.
We also use oats in this smoothie which add some fiber and bulk to this smoothie. And a few tablespoons of walnuts. They also add a mild, slightly nutty flavor to the drink.
I add milk – any kind that you normally drink will do! You can even use a dairy-free milk like almond milk or oat milk too. And I find that also adding a bit of orange juice gives the smoothie a really nice bright flavor.
If you want to add some protein powder, I would recommend a plain or vanilla powder. I wrote up some low sodium protein powder options, including ones we use.
Additions and Substitutions
Any kind of milk works in this smoothie – skim, 1%, 2%, or whole are all good options. Or use a dairy free milk, almond milk tastes wonderful too!
You can add in more fruits if desired. A berry mix (or berry medley) instead of just blueberries would be great.
Have extra bananas? Try peeling and freezing them! Frozen bananas are wonderful in smoothies.
Step-By-Step Photos & Directions
Step 1: Add all ingredients to a high speed blender.
Step 2: Blend on low, and increase speed until all fruit/oatmeal/liquids are blended and the smoothie is a creamy consistency.
Step 3: If your blender has trouble, or siezes, you can add 1/4 cup more milk at a time until it blends.
Step 4: Once blended, pour into your favorite glass and enjoy.
Recipe FAQs
This smoothie uses fresh or frozen blueberries, banana, oats, milk, walnuts, and orange juice for natural sweetness and a hint of acidity.
Yes! This smoothie recipe works with any berry, or even with a berry medley (like blueberries/blackberries/strawberry combo).
If you have leftover smoothie, store it in an airtight container (I like using a mason jar with a lid) and refrigerate for up to 24 hours. Give it a good shake or stire before enjoying.
Expert Tips
- For a sweeter smoothie, add 1 teaspoon of honey or maple syrup and blend again.
- A high-speed blender will get all the fruit and oat chunks, if you have a slower blender, just be sure to blend it for a few minutes before serving.
- If making this recipe ahead of time, you can fill your blender canister the night before and store it in the refrigerator for a quick morning drink.
More Easy Low Sodium Breakfast Recipes
- Low Sodium Biscuits and Gravy Recipe
- Low Sodium French Toast Recipe
- No-Salt Cottage Cheese Salad Recipe
- Low Sodium Baked Egg Cups Recipe
- Low Sodium Pesto Egg White Breakfast Sandwich
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Low Sodium Blueberry Oatmeal Smoothie
Equipment
- High Speed Blender
Ingredients
- 1 frozen banana
- 1 cup blueberries
- ½ cup oats
- ½ cup orange juice
- 2 tablespoons walnuts
- 1.5 cups milk
- 1 scoop low sodium protein powder optional, plain or vanilla recommended
Instructions
- Add all ingredients to a high speed blender.
- Blend on low, and increase speed until all fruit/oatmeal/liquids are blended and the smoothie is a creamy consistency.
- If your blender has trouble, or seizes, you can add 1/4 cup more milk at a time until it blends.
- Once blended, pour into your favorite glass and enjoy.
Notes
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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