You can squeeze so much nutrition into a smoothie. You can include fresh fruit, seeds, and veggies, and if you throw in a little protein powder, smoothies make a satiating meal that's quick and delicious. But if you sip down your morning smoothie and it typically leaves your stomach growling an hour or two later, try this dietitian's hack — add oats to your blender!
Registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, recommends her clients eat more whole grains like oats because "studies have shown that diets rich in whole grains help support weight loss and reduce inflammation," she told POPSUGAR. "They provide a hefty dose of plant protein and fiber, which aids in satiety and helps balance blood sugar levels so you stay fuller longer."
Rolled oats are a great source of slow-digesting carbs, fiber, and protein, all of which aid in that satiated-for-hours feeling. After grinding up a quarter-cup to half-cup of rolled oats in the blender, add the rest of your smoothie ingredients and blend until well combined. The result is a thicker, more fiber-filled smoothie that's sure to keep you feeling full well until lunch time.
If you want to prepare your smoothie the night before to save time and you prefer a more silky-smooth texture, try this banana oat smoothie recipe that involves soaking the oats overnight. It offers 10 grams of satiating fiber and over 14 grams of protein, and it tastes thick and delicious like a milkshake!