Peanut Butter Banana Protein Smoothie – Recipe, Nutrition, & Tips
If you’re looking for a smoothie that tastes indulgent but fuels your body right, this Peanut Butter Banana Protein Smoothie hits the spot. Creamy, satisfying, and packed with nutrients, it’s perfect for breakfast, a post-workout boost, or a healthy snack anytime you need energy.
Why You’ll Love This Smoothie
- Ready in just about 5–7 minutes—ideal for busy mornings.
- Combines natural sweetness from banana with rich peanut butter flavor.
- High in protein (around 20g per serving)—keeps you full longer.
- Made with wholesome ingredients—no artificial flavors or refined sugars.
- Easily adaptable—you can tweak ingredients to suit dietary needs.
Ingredients
Here’s what you’ll need to make one generous smoothie (serves 1):
| Ingredient | Quantity | Notes / Alternatives |
|---|---|---|
| Unsweetened almond milk | ½ cup (120 ml) | Use regular dairy milk, oat milk, or soy milk if you prefer |
| Frozen banana slices | 1 cup (~150 g) | For best texture, use ripe bananas frozen ahead |
| Natural peanut butter | 2 Tbsp (32 g) | Swap for almond butter or sunflower seed butter if allergic |
| Vanilla protein powder | 1 scoop (~30 g) | Use plant-based powder for vegan / dairy-free option |
| Cinnamon (optional) | ½ tsp | Adds warmth—skip or use nutmeg if you like |
| Ice cubes | ½ cup (~75 g) | Helps with thickness; can adjust up or down |
Essential Equipment
- A blender (ideally high-speed, but regular works too)
- Measuring cups and spoons
- Knife and cutting board (to slice banana if not already frozen)
Instructions – Step by Step
- Add the base liquid: Pour almond (or your choice) milk into the blender.
- Add frozen banana & peanut butter: These give creaminess and rich flavor.
- Add protein powder & cinnamon: Adds extra nutrition and flavor depth.
- Add ice cubes: For chilling and texture.
- Blend until smooth: On high speed, 1–2 minutes until no chunks remain.
- Serve immediately: Best fresh. Garnish with a banana slice or sprinkle of cinnamon if desired.
Nutrition Info (Approximate, Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~320 kcal |
| Protein | ~20 g |
| Carbs | ~35 g |
| Fat | ~10 g |
| Fiber | ~5 g |
| Sugar | ~18 g |
| Sodium | ~150 mg |
Note: These values are estimates. Actual nutrition depends on the brands you use (protein powder, peanut butter, etc.).
Tips for Best Texture and Flavor
- Use fully frozen banana slices for that creamy, thick texture.
- Choose natural peanut butter with minimal additives—just peanuts and maybe a bit of salt.
- Start with fewer ice cubes if your blender is weaker; you can always add more.
- If it’s too thick, add a splash more milk; too thin—add frozen banana or ice.
Variations & Customizations
- Vegan option: Use plant-based protein and swap honey for maple syrup (if sweetness needed).
- Nut-free version: Use seed butter (sunflower or pumpkin) instead of peanut butter.
- Different flavor twist: Add cocoa powder for chocolate-peanut butter or a handful of berries.
- More greens: A handful of spinach or kale blends nicely without overpowering flavor.
Serving Suggestions
This smoothie pairs well with:
- Whole-grain toast or a slice of banana bread for a fuller breakfast
- A small side of nuts or trail mix for extra protein
- After workout—on its own works too
- As a mid-afternoon snack with sliced fruit
Storage & Make-Ahead Tips
- Best eaten right after blending.
- If you need to prep ahead, freeze banana slices and portion all dry ingredients; add wet part (milk) just before blending.
- Leftover smoothie can be stored in an airtight container in the refrigerator for up to 24 hours, though texture may change (reblend if separation happens).
Frequently Asked Questions
Is this smoothie vegan?
Yes—just make sure your protein powder is plant-based and substitute honey for maple syrup or another vegan sweetener if needed.
Can I use frozen banana instead of fresh?
Frozen banana works even better for texture. It also helps chill the smoothie without needing as much ice.
What if I don’t have protein powder?
You can still make a tasty smoothie—consider adding Greek yogurt, cottage cheese, or silken tofu to boost the protein.
How sweet is it?
The banana gives natural sweetness. Adjust with honey, maple syrup, dates, or choose sweeter fruit if you like it more dessert-like.
Can I drink this daily?
Yes, as part of a balanced diet. Just be mindful of overall calorie and sugar intake, especially if you’re adding extras.
Health Benefits
- Bananas: rich in potassium, vitamin B6, natural sugars for quick energy
- Peanut butter: healthy fats, protein, helps lower cholesterol levels
- Edamame (if added) or protein powder: plant-based or dairy protein supports muscle recovery
- Cinnamon and ginger (if used): anti-inflammatory properties
