Peanut butter and banana smoothies are great for a quick protein boost in the morning or after a workout. Using a mix of frozen ingredients helps create a thick and creamy texture.
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If you’re looking for a protein and fiber-packed breakfast or snack, whip up a cool and creamy peanut smoothie. Nuts and bananas are the perfect nutritious pairing, but mixing them with yogurt delivers a healthy serving of probiotics.
Not a fan of peanuts? No problem! Grab your favorite jar of nut butter, and whip that up instead.
Peanut butter selection
Choose a natural peanut butter or creamier spread. I use either a store-bought unsweetened product or make a batch of homemade peanut butter when I have the time. Roasted peanuts tend to have a natural sweetness due to the Maillard browning. The blender will break down the ingredients, so it doesn’t matter if you use smooth or chunky types.
Alternatively, you can use nut butters like almond, cashew, or sunflower butter for those who have nut allergies.
Use frozen bananas
The key to ice cream-like texture is to use sliced frozen bananas. Some grocery stores sell them in the freezer aisle as they are an excellent option for meal prep. Otherwise, a day before you plan to make the smoothie, slice the bananas into 1-inch pieces.
Place them in a single layer in a resealable bag in the freezer. I recommend cutting at least four so that you have multiple portions for another day. If you only have fresh bananas on hand, add 2 cups of ice instead of one. The consistency will be thick but icer.
You can use any type of milk like dairy, coconut, oat, soy, or almond milk. If using plant-based products, look for unsweetened options to control the sugar level. I use just enough to help process the solid ingredients yet keep a thick consistency.
Add in yogurt
To instantly increase the richness of the smoothie, I add in Greek yogurt. It’s higher in protein than traditional varieties, which also makes it thicker. I use the unsweetened types, which are sold as nonfat up to full-fat, depending on your nutritional needs.
I typically select 2% to balance the taste. Yogurt contains live and active probiotic cultures for digestive health, and it also enhances the smoothie texture. If desired, you can substitute with dairy-free yogurts like coconut, almond, and oat.
Add a boost of sweetness
The bananas and peanut butter already have a natural sweetness, so you may find that the smoothie doesn’t need extra sugar. However, you can add pure maple syrup or honey if you like. I also find that a little bit of warm spices like cinnamon, nutmeg, and cardamom increases the perception of baked notes and sweetness. Give it a try!
Adding items to the blender cup
Using a high-speed blender, add the frozen ingredients first, the ice cubes and bananas. This process gives direct contact with the sharp blades on the bottom and helps to break the components down into fine particles.
The softer ingredients like peanut butter and yogurt are added on top, followed by the maple syrup and ground cinnamon. Start the blender on medium speed to mix the ingredients, then increase to high to achieve a smooth and creamy consistency.
Use frozen bananas for the best taste
When fruit is frozen, any moisture in the cell walls hardens. When blended, this creates a cold and thick consistency, similar to churned ice cream. Using frozen pieces reduces the amount of ice needed, which dilutes the flavor and melts quicker. The starches and fiber in the fruit increase the creamy mouthfeel. Bananas contain fructose, glucose, and sucrose, which provide a natural sweetness without added sugars unless desired.
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Peanut Butter Banana Smoothie
- 1 ½ cup ice cubes
- 1 cup frozen banana, sliced
- ¼ cup greek yogurt, plain, unsweetened
- ¼ cup peanut butter, unsweetened
- ¾ cup milk, dairy, almond, oat, coconut, or soy
- 1 tablespoon pure maple syrup, optional
- ¼ teaspoon ground cinnamon
- Add ice cubes, frozen bananas, yogurt, peanut butter, milk, maple syrup (if using), and cinnamon to the blender.
- Cover and process on medium speed for about 30 seconds, using the tamper as needed.
- Increase speed to high for 15 to 30 seconds until the smoothie is thick and smooth. Adjust with more ice or sweetener (if using) to achieve the desired consistency and taste. Transfer to serving glasses.
- Recipe Yield: About 2 cups (16 ounces)
- Serving Size: 1 cup (8 ounces)
- Make it Dairy-Free: Substitute coconut, almond, or soy yogurt for Greek. Use plant-based milk instead of dairy.
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