Description
This creamy peanut butter smoothie is a protein-packed, naturally sweetened breakfast or snack that tastes like a milkshake but fuels your body with wholesome nutrition. Ready in just 5 minutes with simple pantry ingredients!
Ingredients
- 2 tablespoons creamy peanut butter (natural or regular)
- 1 large ripe banana (fresh or frozen)
- 1 cup milk (dairy or non-dairy such as almond, oat, or soy milk)
- 1 tablespoon honey or maple syrup (optional, adjust to taste)
- 1 cup ice cubes (reduce if using frozen banana)
- Optional: 1/4 cup Greek yogurt for extra protein
- Optional: 1 tablespoon chia seeds or flax seeds
- Optional: 1 teaspoon vanilla extract
- Optional: 1 tablespoon cocoa powder for chocolate version
Instructions
Step 1: Prepare Your Ingredients
Peel and slice the banana if using fresh. Measure out your peanut butter, milk, and any optional add-ins. If using frozen banana, you can add it directly from the freezer.
Step 2: Add Ingredients to Blender
Add ingredients to your blender in this order for best blending: liquid (milk) first, then peanut butter, banana, sweetener, and ice cubes on top. This layering helps the blender blades work more efficiently.
Step 3: Blend Until Smooth
Blend on high speed for 30-60 seconds until completely smooth and creamy. Stop and scrape down the sides with a spatula if needed, then blend for another 15-20 seconds. The smoothie should be thick, creamy, and free of any ice chunks.
Step 4: Check Consistency
If your smoothie is too thick, add a splash more milk and blend again. If it’s too thin, add a few more ice cubes or another frozen banana chunk and blend until desired consistency is reached.
Step 5: Taste and Adjust
Give it a quick taste. Add more sweetener if needed, or a pinch of salt to enhance the peanut butter flavor. Blend briefly to incorporate any additions.
Step 6: Serve Immediately
Pour into a tall glass, add a straw, and enjoy right away for the best texture and temperature. Smoothies are best consumed fresh but can be stored if needed.
Notes
- For Meal Prep: Freeze pre-portioned smoothie packs with sliced banana, measured peanut butter portions, and any dry add-ins in freezer bags. When ready, dump contents into blender with milk and ice, then blend.
- Thickness Control: The key to a thick smoothie is using frozen fruit and less liquid. Start with less milk than you think you need—you can always thin it out.
- Protein Boost: Add a scoop of protein powder, Greek yogurt, or silken tofu for extra protein without changing the flavor significantly.
- Nut-Free Version: Substitute peanut butter with sunflower seed butter or tahini for schools and allergen-free environments.
- Make it Vegan: Use plant-based milk, maple syrup instead of honey, and skip any dairy-based protein additions.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Method: Blending
- Cuisine: American
Nutrition
- Serving Size: 1 large smoothie (approximately 16 oz)
- Calories: 380
- Sugar: 28g
- Sodium: 180mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 13g
- Cholesterol: 10mg