3-Ingredients Overnight Oat Smoothie

3-Ingredients overnight oat smoothie that’s loaded with complex carbs, protein, and fiber!

Super easy to make, and it’s perfect for a quick filling breakfast. All you need to do is soak the oats and dates overnight,  then blend the next morning. That’s it.

Explore recipe tips, smoothie benefits, and more below!

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Overnight Oatmeal Smoothie

3-Ingredients Overnight Oat Smoothie (Weight Loss)

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Fuel your day with a nutritious boost! Try this 3-Ingredients Overnight Oat Smoothie – simple, wholesome, and packed with energy for a vibrant morning start

  • Total Time: 12 hours 7 minutes
  • Yield: 1 1x


Units Scale
  • 1 cup of steel-cut oats
  • 1 1/2 cups of water
  • 45 dates (pitted)


  1. Mix all the ingredients together in a jar or a container, and put it in the fridge overnight.
  2. The next morning, add all the ingredients to a blender and blend for 2-3 minutes, until you reach a smooth consistency.
  3. Serve and enjoy!


Best consumed straight away after blending, but you can also take it with you and drink it on the go!

  • Author: Ella Waterworth
  • Prep Time: 5 minutes
  • Cook Time: 2 minutes
  • Category: Breakfast, Smoothie
  • Cuisine: American
  • Diet: Vegan


  • Serving Size: 1 smoothie
  • Calories: 420
  • Sugar: 10g
  • Fat: 3.2g
  • Carbohydrates: 100g
  • Fiber: 12g
  • Protein: 8g

Benefits of Overnight Oats Smoothie

Overnight Oatmeal Smoothie surrounded by cinnamon sticks and greens

This weight loss overnight blended oat smoothie has many benefits.

Apart from being a great easy breakfast that can also aid weight loss, this overnight oats shake recipe has so much more to offer.

Here is an overview of the benefits of this oat shake:

  • Sustained Energy: The combination of complex carbohydrates from the oats and natural sugars from the dates can provide a steady release of energy, helping to keep you fueled throughout the day.
  • Rich in Fiber: The smoothie is a good source of dietary fiber, thanks to the oats and dates. Fiber supports digestive health and can help with satiety.
  • Nutrient Boost: The smoothie contains various essential nutrients, including iron from oats and the dates.
  • Natural Sweetness: Dates add natural sweetness to the smoothie without the need for added sugars, making it a healthier alternative to some store-bought options.
  • Hydration: The water content in the smoothie contributes to your daily hydration needs, supporting overall health and well-being.
  • Convenient and Quick: This smoothie can serve as a convenient and quick breakfast or snack, especially for those with a busy lifestyle. It’s easy to prepare and can be consumed on the go.
  • Vitamins and Minerals: Dates contribute various vitamins and minerals, including potassium, magnesium, copper, manganese, vitamin B6, folate, and vitamin K, providing a well-rounded nutritional profile.
  • Heart Health: The oats in the smoothie may contribute to heart health due to their beta-glucans, which can help lower cholesterol levels. (Check my other heart healthy smoothie recipes).
  • Gluten-Free Option: If you’re using certified gluten-free oats, this smoothie can be a gluten-free option.

Optional Variations Of This Overnight Oats Shake Recipe

Overnight Oatmeal Smoothie being poured into a glass cup

If you want to be more adventurous and want more flavor, you can add additional ingredients.

Here are some options:

  • For more sweetness, add a touch of maple syrup.
  • For a chocolatey flavor, add a tablespoon of cocoa powder.
  • If you want to add more vitamins and minerals, add some fruits like 1/2 cup of blueberries.
  • For extra protein, consider adding a scoop of protein powder before blending.

Overnight Oatmeal Smoothie

Make It a Smoothie Bowl:

The smoothie comes out thick enough to be served as a smoothie bowl.

You can use this overnight smoothie as the base for your smoothie bowl, and make it extra nutritious and satisfying by adding your favorite smoothie bowl toppings.

Blend It The Night Before

If you are really in a rush in the morning, you can blend the smoothie the night before, ready to be taken straight from the fridge.

What you will need to do is soak the ingredients for a minimum of 2 hours, then blend them.

Pour the blended oat smoothie into your favorite smoothie bottles or water bottles, and refrigerate. 

Questions & Answers From The Smoothie Community

When I shared this 3 ingredient overnight oat smoothie recipe to my Pinterest account, my followers absolutely loved the recipe.

I got a couple of questions, which I am going to answer here in this recipe post, for anyone new reading the recipe.

If you have any additional questions, do not hesitate to contact me!

Is This Overnight Oatmeal Smoothie Good For Weight Loss?

Yes, this smoothie can be used for weight loss, since it's a very filling relatively low calorie meal replacement breakfast. The smoothie should keep you full for 3+ hours!

What Can I Use Instead Of Oats?

If you are intolerant to oats, you can use quinoa or chia seeds! if you use quinoa, the quantity should be the same, if you use chia seeds, you should use 3 tablespoons of chia seeds.

How Long Can The Overnight Oat Smoothie Last?

If you do not plan on drinking the smoothie the next day, it can easily last in the fridge for up to 3 days, especially if it's not blended.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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