Oatmeal Breakfast Smoothie

Tanya Eisenwasser

Print Recipe

A low histamine breakfast smoothie with rolled oats, fresh apple, coconut milk, chia seeds, vanilla, and cardamom.

Prep 10 min

Cook 1 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1/4 cup certified gluten-free rolled oats
• 1 cup unsweetened coconut milk (from a carton)
• 1 small apple, cored and chopped (about 3/4 cup)
• 1 tablespoon chia seeds
• 1/2 teaspoon vanilla powder
• Pinch of ground cardamom
• 1 to 2 teaspoons maple syrup (optional)
• Pinch of salt
• 1/2 cup ice

Instructions

Soak the Oats

1. Add the oats and the coconut milk to the blender jar.
2. Let them sit for 5 minutes so the oats soften. This keeps the smoothie from tasting gritty.

Blend

1. Add the chopped apple, chia seeds, vanilla powder, cardamom, and a pinch of salt.
2. Add the maple syrup if your apple is tart.
3. Add the ice last.
4. Blend on high for about 60 seconds, until no flecks of oat or apple skin are left.
5. Taste and add a splash more coconut milk if it is thicker than you like.

Serve

Pour into a glass and drink right away. It thickens as it sits, so it is best within a few minutes.

Tips & Substitutions

• Use certified gluten-free oats. Regular oats are often processed alongside wheat. Some people with celiac disease react to oats even when they are labeled gluten-free, so skip them if that is you.
• Rolled oats, not instant packets. Plain rolled oats blend smoothly after a short soak. Flavored instant packets often carry added flavorings and dairy powders.
• Pick a sweet, crisp apple. Fuji, Gala, or Honeycrisp need little or no maple syrup. Cut it right before blending, since freshness matters more than the variety. A ripe pear works in its place.
• Swap the milk if you need to. Hemp milk or rice milk works in place of coconut milk. Check the label for gums or carrageenan if those bother you.
• Prefer a spoon? The same oats and fresh fruit make a warm bowl of oatmeal with fresh fruit, cooked in about 10 minutes.

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Why This Works

Rolled oats. Plain oats are generally considered low histamine and suitable for a low histamine diet. They make the smoothie filling enough to stand in for a bowl of oatmeal.

Chia seeds. Commonly listed as a low histamine seed. They add fiber and thicken the drink without a banana.

Fresh apple. Apples are commonly well tolerated on a low histamine diet and give the smoothie natural sweetness.

Coconut milk. A non-fermented, dairy-free base. It replaces the yogurt most oatmeal smoothies call for, which is fermented and usually left off a low histamine diet.

Storage

Best consumed immediately. The oats and chia keep absorbing liquid and the drink turns thick and pudding-like within about 30 minutes. If you have to wait, keep it in a sealed jar in the refrigerator for up to an hour and stir in a splash of coconut milk before drinking.