The synergy of bananas plus peanut butter is a delicious classic for smoothies, and this quick, healthy single-serving recipe uses peanut butter powder to boost the nutrition and flavor.
It packs 18 grams of protein with nary a drop of protein powder or supplemental ingredients. Enjoy as a satisfying recovery snack post-workout or for breakfast.
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If you want even more protein, you can tweak this easy, nourishing recipe to include other ingredients.
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Why you'll love this smoothie
- A serving is about 200 calories.
- Short ingredient list
- Peanut butter powder is easy to work with.
- Low in fat, high in flavor, creamy texture!
Ingredients
- ½ banana, frozen or fresh
- ½ cup plain Greek yogurt or Icelandic skyr
- ¼ cup water
- 2 Tablespoons peanut butter powder
- 1 teaspoon maple syrup
Banana: Frozen works perfectly in this recipe. If using a super ripe fruit, you may not need any maple syrup.
Greek yogurt: Any plain variety at any fat level (0% to 5%) will taste fine although higher fat levels will make the smoothie creamier. Icelandic skyr such as Siggi's is an equal swap.
Peanut Butter Powder: Popular brands include PBfit, Peanut Butter & Co, PB2, and Naked PB. Some major grocery chains have house brands, as well.
Maple syrup: I like to add between 1 and 3 teaspoons, but it's not essential. Substitutes include honey (use less because it's sweeter) and non-caloric options like monkfruit and stevia blends.
How to make it
Wash your hands, lathering with soap and rinsing with running water for 20 seconds, before starting.
Add water to a liquid measuring cup and top with yogurt. Pour the mixture into a tall, high-sided container suitable for use with an immersion blender.
(Or pour the yogurt water into a small personal blender cup.)
Add the maple syrup, and top with peanut butter powder.
Slice the banana into the smoothie fixings.
Puree with an immersion blender or process in a personal blender like the Nutribullet (affiliate link) or Ninja Blast (affiliate link).
Pour into a glass and enjoy as a post-workout recovery snack or breakfast—anytime you need to feed your muscles and bones an infusion of protein that's easy to swallow!
Smoothie making guide
When making a smoothie, follow these steps for easiest blending:
- Liquid ingredients 🫗
- Powders and/or sweeteners (unless liquid)
- Greens 🥬
- Soft ingredients
- Fresh fruit, nuts, and/or seeds 🍌
- Hard and frozen ingredients 🧊
Additions
This recipe is very simple and basic. You can add in your favorite healthy extras like:
- Ground flaxseed
- Protein powder (affiliate link)
- Collagen peptides (affiliate link)
- Creatine (affiliate link)
- Chia seeds or powder
These are just a few suggestions. The sky's the limit here! Maca powder is also very tasty in this smoothie.
Fresh adds could include up to half a cup of berries (frozen is perfect) and/or a cup of green leafies like spinach, kale, chard, or arugula.
Is this a healthy smoothie?
It clocks in at about 200 calories and is a small-ish serving size of just over 8 ounces. Despite the low calories, it offers about 18 grams of protein, so it's a nourishing breakfast or post-workout recovery snack.
Beware! Many smoothies are loaded with sweeteners like honey, syrups, and just plain old granulated sugar. Also, they are often stuffed with ingredients, as though you could pack a whole day's nutrition into a glass.
Here's an example:
Berries, plus protein powder, plus flax seed, plus chia seeds, plus banana, plus nut butter, plus Greek yogurt and milk. 🙄
You can see how easy it is to pack more than 600 calories into an 8-ounce serving size!
This peanut butter smoothie has just 5 ingredients including water (a non-ingredient), and if you omit the small amount of sweetener, there are only 4. A word about water: It's a great way to add volume without calories. 💧
👀If you are watching carbs and sugar, you could omit the maple syrup and save about 18 calories and 4 to 5 grams of sugar. (This is the amount of added sugar in the smoothie.)
🍌The banana offers potassium and fiber, the Greek yogurt has calcium and other minerals. Of course, it also has plenty of protein, as does the peanut butter powder.
This smoothie is a good source of calcium!
Turning peanuts into powder requires removing the oils. So, peanut butter powder has far less fat than regular peanut butter. It has a fraction of the calories of regular peanut butter, and it's easy to work with (not sticky).
Once you try it, it may become a staple!
Peanut butter powder has all the protein and fiber of peanut butter without the fat or stickiness. 🥜
FAQ ❓❔
Yes. Regular peanut butter will have more fat and calories, but the fat is mostly heart-healthy, so if you need to gain weight or muscle, regular peanut butter may be a better choice.
Either works fine. But, I like frozen better than fresh, and I always have a stash of frozen bananas in my freezer! Choose what you have at the ready.
You could up the protein by swapping out the water for ½ cup of ultrafiltered milk (6.5 grams of protein) and adding 1 Tablespoon of chia seeds or 2 Tablespoons of ground flaxseed (each = 3 grams of protein).
You smoothie would have about 28 grams of protein and 300 calories. That should power up your morning! 👊🏽
Other recipes you might like...
If oats are a breakfast favorite, try these Overnight Oats with Peanut Butter Powder. They're easy, creamy, delicious, and have plenty of protein. This recipe is banana-less.
Chia Banana Pudding is another nutritious and tasty option for breakfast (or dessert!). Blend it the night before and it's ready to go in the morning!
If you do want to go bananas, how about banana muffins that are gluten-free and basically lactose free? Make a batch of Milk-Free Banana Muffins this weekend and pop extras in the freezer for weekday breakfasts!
Banana Peanut Butter Smoothie
Equipment
- 1 Blender, handheld stick blender or container-type (bullet types are perfect)
Ingredients
- ½ banana frozen or fresh, roughly cut into slices
- ½ cup plain Greek yogurt Icelandic Skyr also works well in this recipe
- ¼ cup water
- 2 Tablespoons powdered peanut butter PB Fit, PB & Friends, etc.
- 1 teaspoon maple syrup or honey. Can also use stevia or monkfruit sweetener
Optional ingredients
- 1 teaspoon chia seeds OR
- 1 Tablespoon ground flaxseed Note: choose chia or flax
- ½ teaspoon vanilla
Instructions Start Cooking
- Place all ingredients in a blender container or high-sided container for a stick blender. Add the water and Greek yogurt to a liquid measuring cup, and then pour into a high-sided container. Add the maple syrup (if using) and peanut butter powder, and any optional, extra ingredients like chia seeds or ground flax. Then, slice the banana into the container.½ cup plain Greek yogurt, ¼ cup water, 2 Tablespoons powdered peanut butter, 1 teaspoon maple syrup, ½ banana
- Blitz the ingredients for 1 or 2 minutes on high. Scrape down sides with a small silicone spatula to catch yogurt or other ingredients that are stuck. Process again for a few seconds.If mixture is too thick, add some water and blend again to incorporate. Sometimes this can happen if using a frozen banana.
- Pour into an 8-ounce glass and enjoy!
Notes
Nutrition
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Estimated reading time: 7 minutes
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