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Berry-Oat Yogurt Smoothie

Serves 1 (1 large smoothie)

5 min prep/cook

Ingredient allergen flags: Milk

Check actual labels and cross-contact. Allergen guidance and swaps

Oats and fruit turn a simple dairy drink into a more substantial breakfast option.

AI-generated illustration of Berry-Oat Yogurt Smoothie, showing the base recipe

Ingredients

  • 1 cup (244 g) 2% milk
  • 1/2 cup (120 g) nonfat Greek yogurt
  • 1 cup (150 g) unsweetened frozen strawberries
  • 1/2 medium banana (59 g peeled)
  • 1/2 cup (40 g) rolled oats

Method

  1. Use ready-to-eat frozen fruit; follow any package heating instructions and cool before blending.
  2. Blend everything until smooth. Add a little drinking water if needed for the blender; drink promptly.

Allergy / dietary substitutions

Milk: use tolerated fortified plant milk/yogurt in the same amounts; soy versions add soy. Check fruit and oat labels too.

Training-day additions

Pair with a peanut-butter sandwich if breakfast must last longer.

Store / pack

Make fresh; keep cold and drink the same day. Do not leave a milk smoothie in a warm gym bag.

Approximate nutrition / serving

450 kcal · Protein 28 g · Carbohydrate 70 g · Fat 8 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Check oat packaging for your allergens; for celiac disease use a suitable gluten-free product.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 cup (244 g) 2% milk — USDA SR Legacy FDC 171267; 244 edible g
  • 1/2 cup (120 g) nonfat Greek yogurt — USDA SR Legacy FDC 170894; 120 edible g
  • 1 cup (150 g) unsweetened frozen strawberries — USDA SR Legacy FDC 168173; 150 edible g
  • 1/2 medium banana (59 g peeled) — USDA SR Legacy FDC 173944; 59 edible g
  • 1/2 cup (40 g) rolled oats — USDA SR Legacy FDC 169705; 40 edible g
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