Peanut Butter Smoothie
This thick, creamy peanut butter smoothie blends frozen banana, natural peanut butter, and milk into a protein-packed drink that tastes like a treat but fuels you like a proper meal, all in just five minutes.
Equipment
- High-powered blender - Essential for breaking down frozen banana and blending peanut butter evenly
- Measuring cups and spoons - For accurate proportions
- Sharp knife and cutting board - For slicing banana before freezing
- Freezer-safe zip-lock bags - For storing frozen banana slices
- Wide-mouth mason jar - Great for serving and easy to clean
- Reusable smoothie straw - (optional) Recommended for thick smoothies
Ingredients
- 1 large frozen banana - about 120g / 4.2oz, peeled and sliced into 1-inch rounds before freezing
- 2 tbsp natural peanut butter - 32g / 1.1oz, smooth or chunky
- 1 cup oat milk or milk of choice - 240ml; dairy, almond, or soy all work well
- 1 tbsp raw honey or maple syrup - 21g / 0.7oz, or to taste
- ½ tsp pure vanilla extract
- fine sea salt - just a pinch
- 4 ice cubes - (optional) for a colder, thicker smoothie
Optional Add-Ins
- 1 scoop vanilla protein powder - about 30g / 1oz, for extra protein
- 1 tbsp chia seeds - for extra fiber and omega-3s
- 1 tbsp unsweetened cocoa powder - for a chocolate peanut butter variation
- 1 handful fresh spinach - you will not taste it
Instructions
- Peel the banana, slice into 1-inch (2.5cm) rounds, and freeze in a single layer for at least 2 hours until solid. Transfer to a labeled freezer bag and store for up to 3 months.
- Remove the frozen banana slices from the freezer and measure out all remaining ingredients, including any optional add-ins you are using.
- Pour the milk into the blender first, then add the peanut butter, vanilla extract, sea salt, and honey. Place the frozen banana slices on top, then add any optional add-ins and ice cubes last.
- Start on low for 10 seconds to break down the frozen banana, then increase to the highest speed and blend for 45 to 60 seconds until completely smooth with no visible chunks or streaks.
- Taste and adjust sweetness or peanut butter flavor as needed, then pour immediately into a tall glass or mason jar and serve with optional garnishes such as a peanut butter drizzle, granola, or banana slices.
Notes
- Always use frozen banana, not fresh. Fresh banana produces a thin, watery smoothie. Frozen banana is what gives this its thick, milkshake-like texture.
- Slice the banana before freezing. Whole frozen bananas are very difficult to break down even in a powerful blender, so pre-slicing makes a real difference.
- Add liquid to the blender first. Pouring milk in before the solid ingredients creates a liquid buffer that prevents motor strain and blade sticking.
- Use natural peanut butter for the best flavor and texture. Brands with added sugar and hydrogenated oils can leave a slightly waxy texture in the finished smoothie.
- A pinch of sea salt is not optional. It enhances and deepens the peanut butter flavor significantly and should not be skipped.
- Freeze bananas when they are very ripe and spotty. The riper the banana, the sweeter and more flavorful your smoothie will be.
- Storage: Pour leftovers into an airtight jar and refrigerate for up to 24 hours. Shake or stir vigorously before drinking as separation will occur.
- Freezer prep bags: Portion frozen banana slices with any dry add-ins into labeled bags and freeze for up to 3 months for instant, no-prep morning smoothies.
- For a lower-calorie version, substitute regular peanut butter with 2 to 3 tablespoons of powdered peanut butter to significantly reduce fat and calories while keeping the peanut flavor.
- To make it vegan, use oat milk, almond milk, or coconut milk and swap honey for maple syrup. Every other base ingredient is already plant-based.
Nutrition
Serving: 1ServingCalories: 380kcalCarbohydrates: 52gProtein: 13gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 12mgSodium: 180mgPotassium: 720mgFiber: 5gSugar: 32gVitamin A: 4IUVitamin C: 12mgCalcium: 22mgIron: 8mg
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