Avena — Healthy Oatmeal Shake
If you need a nutritious breakfast you can make in minutes, this Avena (oatmeal shake) is a perfect choice. Avena is a popular cold beverage across many Latin American countries: creamy, slightly sweet, and satisfying. This lighter version keeps the classic flavor while trimming calories and fat, making it ideal for busy mornings or a quick on-the-go meal.
Why you’ll love it
Oats are rich in soluble fiber and can help promote fullness and support healthy cholesterol levels. This shake combines cooked oats with milk, cinnamon and a touch of sweetness to create a smooth, drinkable breakfast that provides carbohydrates, a modest amount of protein, and fiber. It’s easy to customize for different diets and tastes.
Recipe details
- Yield: 4 servings
- Serving size: 1 cup
- Total time: 20 minutes
- Calories per serving: 124 kcal
- Protein: 7 g
- Carbohydrates: 21.5 g
- Fat: 2 g
- Fiber: 3 g
- Course: Breakfast, Brunch
- Cuisine: American / Latin-inspired
Ingredients
- 1/2 cup quick oats*
- 2 cups water
- 1 cup fat-free milk (or milk of choice)
- 1 cup ice
- 3 tbsp sugar (or sweetener of choice)
- 2 tsp ground cinnamon
Instructions
- In a small pot, combine the quick oats and water. Cook over medium heat for about 1–2 minutes, stirring frequently, until the oats thicken and become bubbly. This softens the oats and helps create a smoother texture when blended.
- Remove the pot from heat and let the cooked oats cool for a few minutes so they aren’t piping hot when added to the blender.
- Pour the milk into a blender and add the sugar (or sweetener) and ground cinnamon. Add the cooled oats and the ice.
- Blend on high until the mixture is very smooth and frothy. Taste and adjust sweetness or cinnamon as desired.
- Chill in the refrigerator or pour immediately into glasses over additional ice. This recipe makes about 4 cups total (roughly 4 one-cup servings).
- Note: Use certified gluten-free oats if you require a gluten-free recipe.
Tips and variations
- For a creamier texture, replace part or all of the water with milk (dairy or plant-based) when cooking the oats.
- If you prefer less sugar, reduce the sweetener or use a sugar substitute such as honey, maple syrup, or a no-calorie sweetener to taste.
- Add fruit: blend in a banana, a handful of berries, or a few tablespoons of mango for natural sweetness and more nutrients.
- Boost protein: add 1 scoop of protein powder or a spoonful of nut butter to increase protein and make the shake more filling.
- Spice it up: experiment with a pinch of nutmeg, vanilla extract, or a cardamom hint for different flavor profiles.
- Make it dairy-free: swap fat-free milk for almond, oat, soy, or another plant-based milk.
Storage and make-ahead
You can prepare the cooked oats ahead of time and refrigerate them for up to 3 days. When ready to serve, blend with milk, ice and seasonings. Leftover blended avena will keep in the fridge for 24–48 hours, but it’s best enjoyed fresh for the smoothest texture.
Equipment
A good blender is the key to a silky avena. A small pot for cooking the oats and measuring cups are all you need otherwise.
Final notes
This healthy oatmeal shake is perfect for hectic mornings, light lunches, or a post-workout refuel when modified for added protein. It’s quick to make, easy to adapt, and a comforting way to enjoy oats in a refreshing form. If you try this recipe, consider adjusting sweetness and milk type to match your nutritional goals and taste preferences.
*Use certified gluten-free oats to make this recipe gluten-free if needed.