A good smoothie should be more like a meal than a fruit drink that leaves you wanting more within an hour or so. This high protein peanut butter banana smoothie delivers on that front. It’s thick enough to need a spoon for the first few sips, nutty and rounded from the peanut butter and with a tangy Greek yogurt base. In 2024 I got into making this smoothie for breakfast when I was on a bit of a run of rushing out the door and then regretting not eating anything by mid-morning. It’s just the blender, some pantry ingredients and frozen fruit to make it in a few minutes. I’ve made it a few times since then, experimenting with the recipe, and this is the version I’ve stuck with. It tastes like a milkshake but keeps me going for a busy morning, which is a rare combination.
Why this high protein peanut butter banana smoothie is worth making
This smoothie is high in protein thanks to three ingredients: yogurt, peanut butter and milk. None of these need to be bought in special stores or be a powder to mix in. Frozen banana replaces ice in this smoothie to keep it cold and make it look like you’ve made it with ice cream rather than just milk. The bananas need to be ripe for this smoothie, and I find that they are sweet enough that I don’t need to add any more sugar. Frozen fruit, in this case banana, replaces ice in this smoothie to keep it cold but not make it watery. It also gives the smoothie a soft, ice-cream-like texture that milk alone can’t give. Ripe bananas are sweet enough for this smoothie as they are.
A few thoughts on the ingredients
Frozen bananas: Use yellow with lots of brown spots. Peel and slice before freezing. A whole frozen banana is hard to cut and can damage blender blades. For the yogurt I use plain Greek yogurt. It is thick, has lots of protein and is slightly tangy which helps to cut through the sweetness of the other ingredients. I use low-fat Greek yogurt as I find it to be creamier than full-fat, but if you prefer then use full-fat. I avoid using flavored yogurts as they contain a lot of extra sugar. The peanut butter should be natural with as few ingredients as possible, just peanuts and salt for example. Also stir the jar of peanut butter before you use it as the oil can rise to the top and make for a dry, stiff layer at the bottom of the jar which doesn’t blend well. I like to use dairy milk in this smoothie but you could easily use soy or oat milk. As far as plant-based milks go, soy has the most protein so that is what I tend to use. Vanilla extract and cinnamon can be added to the smoothie to give it a more warming flavor, and a tiny pinch of salt can also be added to the mix. Almond butter or sunflower seed butter can be used instead of peanut butter if you are allergic to peanuts.
How the dish comes together
Firstly, put the milk in the blender. This will allow the blades to start to mix everything together. Then add the yogurt, peanut butter, vanilla, cinnamon and salt. Finally add the frozen banana. The heavy, frozen banana will sit on top of the other ingredients and push them down towards the blades. The frozen banana slices need to have lost their rock-hard chill before you start the blender. They should feel slightly soft to press down on. Start the blender on a low speed first, and you will hear a harsh clatter as the frozen pieces knock around the jug of the blender. Gradually increase the speed of the blender until the smoothie is blended, and the noise of the blender drops down to a steady roar. Watch the blender as the mixture is blended. The frozen banana slices will gradually be incorporated into the other ingredients and the mixture will form a funnel in the center of the blender. The color of the mixture will change from streaky white and brown to a pale even color of caramel. If the blades of the blender are spinning but not catching any of the ingredients then stop the blender, scrape down the sides of the jug with a spatula and start again. You may need to add a splash of more milk to the mixture. Pour the smoothie into tall glasses immediately, while the foam on top is still airy. The smoothie has a warm and toasty aroma, somewhat similar to peanut brittle and banana bread.
How to tell it is ready
The smoothie should look like one even color with no white streaks of yogurt and no banana pieces. It should fall from a spoon slowly in a thick ribbon and leave a coating on the back of the spoon. You can also tell if the frozen pieces of fruit have been blended in properly by the sound of the blender. Once the frozen pieces have been blended, the blender will drop down in pitch and smooth out. Any rattling means there is still something solid in the jug. Taste a small spoonful of the smoothie – it should be smooth, with no icy grit, and with a background peanut flavor. If the smoothie is gritty, thin or streaky then it needs more blending, not more ingredients.
Tips for the best high protein peanut butter banana smoothie
Frozen bananas should be stored in the freezer on a tray lined with paper and then transferred to a bag. That way you have frozen bananas on hand for a smoothie, and the slices won’t freeze together into one big lump. Be sure to stir the peanut butter thoroughly before adding it to the jug. If the peanut butter is dry and stiff at the bottom of the jar then it will not blend well with the other ingredients. Add liquid cautiously as you can always add more to make a thick smoothie thinner but you can’t make a thin smoothie thicker by adding more banana. Taste before you add sweetener. The fruit in this smoothie is ripe and with a pinch of salt it is already very sweet. Don’t forget to rinse the jug straight after drinking the smoothie. The peanut butter can dry to a sticky film that is hard to shift once it has set.
Troubleshooting
If the blender is struggling to blend the smoothie then it is too thick and needs more milk to be added. If the smoothie is thin then the bananas were not frozen solid enough or there was too much milk. Add more frozen banana slices or some ice to the mixture. The smoothie is lumpy or has a gritty texture: This is because the peanut butter was too cold and stiff, or the blender was too slow. Blend for longer on a higher speed. The smoothie tastes bland. Add more cinnamon and a tiny pinch of salt to the mixture. If the smoothie separates while it is sitting, don’t worry, this is normal and can be fixed with a quick stir or shake.
Serving ideas
I serve this smoothie in tall glasses with a wide straw, to enjoy as a drink, or poured into a bowl to eat with a spoon as a breakfast, topped with granola, more banana slices and some seeds. This smoothie is great to take with you on the commute in a sealed bottle. It’s also a great post-walk or post-workout drink. Serve with a slice of wholegrain toast for a more filling meal.
Variations
Add a spoonful of cocoa powder to make a chocolate high protein smoothie. This tastes like a milkshake! You could also add a handful of baby spinach to the smoothie. This will disappear into the color of the smoothie and won’t change the flavor at all. You could also add a spoonful of rolled oats to the smoothie to give it even more body. Use cold coffee in place of some of the milk in the recipe for a morning pick-me-up. Add a few dates or a drizzle of maple syrup to make this smoothie sweeter. You can also use almond butter, cashew butter or sunflower seed butter instead of peanut butter. Each of these will give the smoothie a slightly different flavor.
Storage and make-ahead
This smoothie is best served fresh but can be kept in the fridge for up to 24 hours. Put any leftovers in an airtight jar, filling it up as much as possible to limit air space, and store in the fridge at 4 °C (40 °F) or below. It will have thickened up and separated, so give it a good shake before drinking. This smoothie contains dairy, so do not leave it at room temperature for more than two hours. If it is hot, do not leave it at room temperature for more than one hour. You can freeze this smoothie in a jar, with a little space at the top for expansion, for up to 1 month. To serve, thaw in the fridge overnight and blend briefly to return to its smooth texture. Make-ahead Tip: Freeze the sliced bananas in advance. Then on the morning of, it only takes a few minutes to make this smoothie. If you are serving this to guests or children then check for peanut allergies first. When in doubt, throw it out.
FAQs
Can I add protein powder?
Yes. One scoop of vanilla powder blends in well, though you may need a little extra milk to keep the texture pourable.
Is this smoothie suitable for breakfast?
Yes, this smoothie is high in protein and fibre so will keep you full for longer than fruit alone.
Can I use crunchy peanut butter?
You can use crunchy peanut butter but the peanut pieces won’t break down fully and the smoothie will have a slightly grainy texture. Creamy peanut butter is best for this recipe.
Can I swap peanut butter for another nut butter?
Yes, any nut butter will work well. Almond, cashew and sunflower seed butter are all good options. Make sure to stir them well first though.
Why does my smoothie taste bland?
Often this is because the bananas are not ripe enough. Also, a pinch of salt can make a big difference as can a little more cinnamon or vanilla.
Can children drink it?
Yes, as long as they don’t have any peanut or dairy allergies. If you are unsure whether your young child can have peanuts, please consult with your doctor.
A Note From My Kitchen
I used to think that a smoothie could never be a proper breakfast but this smoothie has proved me wrong. Just use properly ripe bananas, freeze them in advance and blend until the sound changes to a smooth sound. Make your high protein peanut butter banana smoothie and let me know how you got on by leaving a star rating and a comment below. What did you change?
High Protein Peanut Butter Banana Smoothie: Thick, Creamy and Filling
Description
This high protein peanut butter banana smoothie blends frozen banana, Greek yogurt, creamy peanut butter and milk into a thick, milkshake-style drink with 27 g of protein per serving. It takes 5 minutes to make, needs no protein powder, and works as a filling breakfast, post-workout drink or afternoon snack.
For the smoothie
Instructions
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Method
- Freeze ahead: slice the peeled bananas into 2 cm rounds, spread them on a parchment-lined tray and freeze for at least 2 hours, until solid.
- Soften slightly: let the frozen banana slices stand at room temperature for 5 minutes, until they give slightly when pressed.
- Load the blender: pour in the 360 ml milk first, then add the 240 g Greek yogurt, 4 tbsp peanut butter, 1/2 tsp vanilla, 1/4 tsp cinnamon and 1 pinch of salt. Tip the frozen banana slices on top.
- Blend: start on low speed for 15 seconds, then increase to high and blend for 60 seconds, until completely smooth with no flecks of banana.
- Adjust the texture: if the smoothie is too thick, add 60 ml milk and blend for 10 seconds. If it is too thin, add 6 ice cubes and blend for 15 seconds.
- Taste and adjust: add a tiny pinch of salt or an extra 1/4 tsp cinnamon if needed, then blend for 5 seconds.
- Serve: pour into 2 tall glasses straight away and drink immediately.
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 460kcal
- % Daily Value *
- Total Fat 22g34%
- Saturated Fat 7g35%
- Cholesterol 22mg8%
- Sodium 260mg11%
- Potassium 1050mg30%
- Total Carbohydrate 46g16%
- Dietary Fiber 6g24%
- Sugars 30g
- Protein 27g54%
- Vitamin A 65 mcg
- Calcium 360 mg
- Iron 1 mg
- Vitamin D 2 mcg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Freeze the sliced bananas at least 2 hours ahead; this time is not included in the preparation time. Batch-freeze several bananas so you always have some ready.
- For a dairy-free version, use unsweetened soy milk and a plain unsweetened soy or coconut yogurt. Protein will be lower with coconut yogurt.
- To raise the protein further, blend in 1 scoop (30 g) of vanilla protein powder and add 60 ml extra milk.
- Nutrition values are estimates based on standard ingredient data, using low-fat Greek yogurt and 2% milk, and will vary with brands.
