I love smoothies but find that it is easy to get caught in a rut. This Banana Peanut Butter Smoothie is an unexpected twist from the norm and contains protein and fibre to keep you feeling full and energized throughout the morning. Oh, and the kids LOVE it.
Dates and bananas are both loaded with potassium and fibre, and the peanut butter adds a hit of protein which is important to include in any meal. If you opt for soy milk (or regular milk), both will contain additional protein – almond milk typically doesn’t contain significant protein.
How Much Protein do you Need?
As far as protein needs are concerned, technically speaking (according to the RDA, which outlines the basic or minimum amount of protein you need in a day), it is 0.86g/kg. However, much debate exists in the literature, with experts proposing that anywhere between 15-25% of your daily calories may be a more acceptable range. Of course this doesn’t account for individual differences (age, sex, activity level any other health conditions).
How to Add Extra Protein to Smoothies
Should you wish to increase the protein even more, depending on your needs, you can feel free to add a scoop of your favourite protein powder to the blender with the other ingredients. Generally speaking, I try to aim for around 20 grams of protein per meal (for an adult). I don’t add protein powder to our kids smoothies, and rarely use it myself as I find that it’s easy to get enough protein when you’re eating a balanced diet and include a protein source in every meal.
Other good sources of protein to add to smoothies include:
- Hemp hearts
- Nut butters (natural)
- Seed butters (tahini, pumpkin seed, sunflower seed)
- Chia seeds
- Soft tofu
- Soy milk (or regular cow’s milk)
The Best Smoothie Recipes
If you’re looking for more smoothie inspiration beyond this Banana Peanut Butter Smoothie try this Cinnamon Roll Smoothie, our ‘famous’ Green Smoothie, this Apple Crisp Smoothie or for something different, this London Fog Smoothie!
Banana Peanut Butter Smoothie
This dairy free and protein packed banana peanut butter date smoothie is the perfect way to start your day! Add a tablespoon of cocoa or cacao powder to it to make it a chocolate version!
Ingredients
- 1 frozen banana
- 4 ice cubes
- 2 tablespoons natural smooth peanut butter
- 1/4 teaspoon vanilla extract (optional)
- 3/4 cup unsweetened milk (soy, oat or almond work well)
- 2 Medjool dates, pitted (or to taste)
- 1 tablespoon hemp hearts
Instructions
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Place all of the ingredients in a blender and blend on high until smooth!
Tried this – LOVE IT! Like you said, a good healthy change. Thank you!
Thank you AJ, thrilled that you loved it!!!
Could you recommend a whey product? There are just so many to choose from I don’t know how to pick one and where to start!!
Hi Tessa,
It is a complete zoo as far as supplements are concerned, so I appreciate the confusion (and they vary depending on where you live). It is best to become a label reader in this case: try to avoid extra fats, sugars and artificial sweeteners in protein powders where possible. I use a medical grade protein powder called Beneprotein. Good Luck!
Do you peel, chop, then freeze your bananas?
I just peel them and freeze them!
This is one of my favourite smoothies. Been making something very similar for years. I also add a 1/2 cup oats. Sooo good!!
Is it a big difference if the banana is fresh, not frozen?
Hey! Nope! You just may need a tiny bit more ice and it might be a little less sweet (depending on the banana). But it’ll be great! xx Tori
Banana Peanut Butter Smoothie tasty.