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Clear glass with brown rim holds a creamy, pale brown peanut butter smoothie with chopped peanuts on top.

Banana Peanut Butter Smoothie

Jani H. Leuschel
Simply delicious and healthy smoothie that is excellent post-workout or for breakfast. Good for muscles, bones, and gut health and not loaded with calories.
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Prep Time 5 minutes
Cook Time 3 minutes
Total Time 8 minutes
Course beverages, Breakfast, Snack
Cuisine Any
Servings 1
Calories 207 kcal

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

A teaspoon of chia seeds adds 20 calories, so the smoothie weighs in at about 227 calories. The calories in chia are very worthwhile: 1.3 heart-healthy fat grams, 1.3 carbohydrate grams, 1 gram of protein, and 1.3 grams of fiber.
The healthy fats in chia seeds are unsaturated and anti-inflammatory.
Minerals from chia seeds include 23 mg of calcium and 0.3 mg of iron, plus some phosphorus and manganese.  
Ground flaxseed is an excellent anti-inflammatory ingredient. A Tablespoon adds 35 calories, 2 grams of heart-healthy fats, 2 grams carbohydrate, 1.5 grams fiber, 0.5 grams iron, and 12 mg calcium.  

Nutrition

Calories: 207kcalCarbohydrates: 32gProtein: 18gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gTrans Fat: 0gCholesterol: 20mgSodium: 140mgPotassium: 439mgFiber: 4gSugar: 21gVitamin A: 0IUVitamin C: 5mgCalcium: 179mgIron: 0mg
Nutrition Facts
Banana Peanut Butter Smoothie
Amount per Serving
Calories
207
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0
g
Monounsaturated Fat
 
0
g
Cholesterol
 
20
mg
7
%
Sodium
 
140
mg
6
%
Potassium
 
439
mg
13
%
Carbohydrates
 
32
g
11
%
Fiber
 
4
g
17
%
Sugar
 
21
g
23
%
Protein
 
18
g
36
%
Vitamin A
 
0
IU
0
%
Vitamin C
 
5
mg
6
%
Calcium
 
179
mg
18
%
Iron
 
0
mg
0
%
* Percent Daily Values are based on a 2000 calorie diet.
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