Banana Date Smoothie with Oats

This banana date smoothie is one of my favorite go-to breakfasts when I want something quick, creamy, and comforting.

It’s thick, naturally sweet, and has all the cozy flavor of a fresh banana muffin—just in smoothie form. The combination of banana, dates, oats, and cinnamon gives it that warm, bakery-style flavor, but with no added sugar and no guilt.

I came up with this smoothie after making a batch of my banana date muffins.

Those muffins are packed with wholesome goodies like walnuts, flax, banana, dates, and bran, so I thought, why not turn that same goodness into something I can blend and take on the go? Just like the muffins, this smoothie is an easy grab-and-go breakfast that keeps me full, energized, and satisfied for hours.

Between the Greek yogurt, oats, and milk, it’s loaded with protein (around 29 grams) and fiber (over 8 grams). It feels indulgent while fueling you all morning long.

Whether you enjoy it for breakfast or a mid-day snack, this smoothie proves that nutritious and comforting can absolutely go hand in hand.

Why You’ll Love This Banana Date Smoothie

• Naturally sweetened with banana and dates—no refined sugar needed
• Nearly 29 grams of protein keeps you full for hours
• Over 8 grams of fiber for a satisfying, stick-with-you breakfast
• Thick and creamy, with that comforting banana-oat flavor that warms you from the first sip
• Quick and easy to make with simple, whole ingredients

It’s everything I love in a breakfast smoothie: wholesome, creamy, and made entirely from real ingredients.

What You’ll Need to Make This Banana Date Oat Smoothie

• Medjool dates
• Frozen banana
• Rolled oats
• Greek yogurt
• Milk (regular or high-protein, like Fairlife)
• Vanilla extract
• Ground cinnamon
• Salt

Ingredient Notes

Medjool Dates: Naturally sweet with a rich, caramel-like flavor. If yours are dry, soak them in milk for 10 minutes before blending.

Pitted Medjool dates are available for convenience, saving you the step of removing pits. But slitting the dates open and popping the pits out isn’t a big deal either.

Banana: Use a ripe banana with plenty of brown spots. Riper bananas are sweeter and more flavorful. Freezing them gives your smoothie that thick, creamy texture without watering it down.

Rolled Oats: Add creaminess, fiber, and make the smoothie feel like a full meal. Blend them for a few seconds first to keep the texture smooth.

Greek Yogurt: A protein powerhouse that makes the smoothie thick, creamy, and filling.

Plain works best. I don’t recommend a flavored yogurt with added sugar. Between the banana and dates, this smoothie is sweet enough.

Milk: I usually use Fairlife ultra-filtered milk for extra protein, but any milk works—dairy or plant-based. Almond, oat, or soy blends all work beautifully.

Cinnamon & Vanilla: These give that warm banana-oat flavor that makes this smoothie so comforting.

Other Oatmeal Smoothie Favorites:
Banana Oatmeal Smoothie with Peanut Butter – rich and creamy with nutty flavor
Wild Blueberry Oatmeal Smoothie – my personal favorite, full of antioxidants
Cinnamon Apple Smoothie with Oats – tastes like those little packets of cinnamon apple oatmeal

How to Make a Banana Date Smoothie

Detailed recipe and instructions are in recipe card at bottom of post.

1. Blend the oats first. Add rolled oats, cinnamon, and salt to your blender and pulse for about 15 seconds until finely ground. This helps keep the smoothie smooth and creamy.
2. Add the remaining ingredients. Pit and chop the dates into 4 big pieces each, then add the milk, vanilla, frozen banana, dates, and Greek yogurt. I like to place the yogurt near the blades so everything blends smoothly.
3. Blend until creamy. Use your blender’s smoothie setting, or blend on high until thick and smooth. If needed, scrape the sides and blend again. The automatic smoothie button works perfectly for personal cup blenders, shifting ingredients as needed.
4. Adjust the texture. If you like a thinner smoothie, add a splash more milk.
5. Serve immediately. Pour into a glass and enjoy right away for the best flavor and texture.

Tip: If you want an extra protein boost, stir in a spoonful of nut butter or a tablespoon of flax meal. Just keep in mind add-ins can increase calories, so balance with what you need to feel satisfied.

Recipe Notes

• Soak firm or dry dates in milk before blending for easier processing.
• A high-speed blender like a Vitamix handles whole dates effortlessly, but personal-size Ninja blenders (like mine) do a great job too.
• Always use frozen banana instead of ice cubes for creamy, undiluted smoothies.
• The dates, frozen fruit and Greek yogurt all make this smoothie super thick. If you prefer it thinner, add more milk or cut back on the yogurt.

All About Medjool Dates (and Why They’re Perfect in Smoothies)

Medjool dates are naturally sweet, caramel-flavored, and packed with nutrients like potassium, fiber, magnesium, calcium and antioxidants.

They also help thicken smoothies naturally, giving that luscious texture without needing ice or added sugar.

If you’re new to using dates in smoothies, just pick off the dried stem, remove the pits and check that they’re soft enough to blend. If not, a quick 10-minute soak in the same milk you’ll use in your smoothie softens them up.

Love naturally sweet smoothies? Check out my Maple Pecan Oatmeal Smoothie—another cozy breakfast option.

Protein-Boosting Add-Ins for This Smoothie

If you’d like to stay full even longer or add extra fiber and protein:

• 1 tablespoon flaxseed meal or chia seeds (soak first)
• Use high-protein milk (like Fairlife or other ultra-filtered brands)
• 1 tablespoon natural peanut or almond butter
• A scoop of your favorite protein powder

How to Make a Banana Date Smoothie Freezer Pack

Meal-prepping smoothie packs is a huge time saver for busy mornings.

• Slice a ripe banana into one-inch pieces and freeze them flat on a baking sheet for about 30 minutes. Freezing flat prevents clumping and makes blending effortless.
• Once partially frozen, transfer the banana pieces to a freezer bag along with pre-measured oats, cinnamon, and salt. I don’t recommend freezing the dates!
• When you’re ready to blend, just add milk, yogurt, vanilla, and pitted Medjool dates.
• Make multiple packs at once so you can have a nutritious breakfast smoothie ready in minutes.

Banana Freezing Tip: Freezing banana pieces ahead means you always have a thick, creamy smoothie ready in minutes, no ice cubes needed, no watery texture, and no wasted fruit.

More Healthy Smoothie Recipes to Try

Looking for more smoothie inspiration? Here are a few of my favorites:

• Peach Banana Smoothie – creamy, summery, and full of fruit
• Mango Banana Smoothie – tropical and refreshing
• Strawberry Blueberry Smoothie – easy, fruity, and kid-friendly
• Banana Chai Smoothie – spiced and cozy for cool mornings
• Coffee Banana Smoothie – energizing with a caffeine kick

You can also see all my smoothie recipes here for even more flavor ideas.