Banana Oatmeal with Hemp Oil – A Creamy Wake-Up Recipe

One banana and a tablespoon of hemp oil transform ordinary oatmeal into a creamy breakfast with a rich omega profile. The banana replaces added sugar and thickens the consistency, while the hemp oil provides omega-6 and omega-3 fatty acids in a 3:1 ratio – one of the most beneficial among plant oils. A total of 8 minutes of active time and zero complicated steps. Here’s the full recipe.

KEY INFORMATION
• Hemp oil contains about 76–80% polyunsaturated fatty acids (PUFA) – one of the highest rates among plant oils (Callaway, Euphytica, 2004).
• The smoke point of hemp oil is around 165°C – add it to finished dishes, not to a hot pan.
• A banana provides about 358 mg of potassium per 100 g and easily digestible carbohydrates – ideal fuel for the morning.
• A tablespoon of hemp oil (15 ml) provides about 125 kcal and 14 g of fat, mainly PUFA (USDA, 2023).

Why does hemp oil pair well with banana oatmeal?

Banana oatmeal is inherently a high-carbohydrate breakfast – the oats and banana together provide about 65–70 g of carbohydrates. Adding hemp oil slows down the absorption of sugars, lowering the effective glycemic load of the meal. Simopoulos (Nutrients, 2016) showed that a diet with an appropriate omega-6/omega-3 ratio (4:1 or less) reduces markers of inflammation – hemp oil with a 3:1 ratio meets this condition better than most plant oils.

The flavor pairing is also successful: the nutty-green aftertaste of hemp oil complements the natural sweetness of a ripe banana. Cinnamon is a classic connector – it enhances both flavors and has a thermogenic effect. Oatmeal cooked with banana gains creaminess without the addition of cream or butter.

If you want to learn more about the uses of hemp oil in the kitchen, read our article how to use hemp oil, where we discuss dosing, storage, and temperatures.

Nutritional values – what does this serving provide?

One serving of banana oatmeal with a tablespoon of hemp oil and 180 ml of milk provides about 490 kcal, 13 g of protein, 18 g of fat (of which 14 g is PUFA from the oil), and 68 g of complex carbohydrates. Fiber: about 6 g – from the oats and banana combined.

Ingredients – what do you need?

A simple list – you can find everything in a grocery store or health food store:

• 60 g of rolled oats
• 1 ripe banana (about 120 g without peel) – the riper, the sweeter
• 180 ml of cow's or plant-based milk (oat or coconut is best)
• 1 tablespoon (15 ml) of cold-pressed hemp oil
• 1/4 teaspoon of cinnamon
• a pinch of sea salt
• optional: 1 tablespoon of shelled hemp seeds as a topping

How to prepare banana oatmeal with hemp oil – step by step?

The total preparation time is 8 minutes. Prepare the banana simultaneously with cooking the oats – synchronization shortens the time.

Step 1. Mash the banana. Peel a ripe banana and mash it with a fork into a smooth paste. The riper it is (brown spots on the skin), the sweeter and creamier the final result. A ripe banana replaces added sugar – no sweetening with sugar or honey.

Step 2. Cook the oats with milk. Pour the oats into a pot, cover with milk, and cook over medium heat for 4–5 minutes, stirring every minute. When the oatmeal thickens, add the mashed banana and mix vigorously. The banana will quickly absorb and give a fluffy, creamy consistency.

Step 3. Remove from heat and season with cinnamon. Add 1/4 teaspoon of cinnamon and a pinch of salt. Cinnamon with banana is a classic combination that brings out natural sweetness without the need for additional sweetening.

Step 4. Pour in the hemp oil. Remove the pot from the heat and pour in a tablespoon of hemp oil. Gently mix. The oil should not come into contact with a hot pan or boiling liquid – a warm oatmeal temperature of 60–70°C is ideal.

Step 5. Serve and garnish. Transfer the oatmeal to a bowl. Arrange banana slices on top, optionally sprinkle with a tablespoon of hemp seeds or almond flakes. Serve immediately.

We noticed in tests that using coconut milk instead of cow's milk combined with hemp oil gives the oatmeal a distinctly tropical character – the coconut oil in the milk and the nuttiness of the hemp oil enhance each other. A good choice for someone looking for something more pronounced.

How to modify this recipe – variations and substitutes?

A few simple modifications change the character of the meal without additional time:

Protein version. Add a tablespoon of hemp protein or whey protein to the oatmeal along with the banana. This raises the protein content of the serving from 13 to about 22–25 g – a good choice on training days. Hemp protein naturally blends with the flavor of the banana.

Chocolate version. Add a teaspoon of cocoa to the cooking oats. Banana + cocoa + hemp oil tastes like breakfast brownie. Cocoa also provides magnesium (499 mg/100 g) – more than hemp seeds.

Banana substitution. Ripe mango or pear works similarly to banana – thickening and sweetening. Mango adds acidity that balances the nuttiness of the oil. Pear is more neutral and gives the breakfast a lighter character.

You can find more breakfast recipes with hemp ingredients in our complete guide to hemp in the kitchen.

Frequently Asked Questions

Can hemp oil be heated?

Hemp oil has a smoke point of about 165°C – it is not suitable for frying. Add it to the oatmeal after removing the pot from the heat, when the temperature drops to 60–80°C. A brief mixing is safe and does not degrade the omega acids that make up about 76–80% of the composition of hemp oil.

How many calories does banana oatmeal with hemp oil have?

One serving (60 g of flakes + 1 banana + 1 tablespoon of oil + 180 ml of milk) provides about 490 kcal, 13 g of protein, 18 g of fat, and 68 g of carbohydrates. This balanced breakfast covers about 25% of your daily energy needs.

Which hemp oil should you choose for oatmeal?

The best choice for oatmeal is unrefined cold-pressed hemp oil – it retains the full profile of PUFAs and a nutty-green flavor. Check the expiration date – hemp oil oxidizes faster than olive oil. After opening, store it in the refrigerator.

Is banana oatmeal with hemp oil good for children?

Yes – banana oatmeal with hemp oil (from seeds) is suitable for children over 1 year old. The oil provides ALA, which supports brain development. Do not give the version with CBD oil to children without consulting a pediatrician.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04