DR2 · Smoothies & Drinks · Pan-Indian and modern
Banana-Peanut Butter Smoothie
A filling glass of banana, milk, peanut butter and oats, warmed with cinnamon. Good before a workout or as a breakfast partner; whey is optional.
- Region
- Modern
- Diet
- Strictly vegetarian, egg-free
- Prep
- 5 min
- Time, as written
- Prep 5 min
- Serves
- 1 (about 380 ml)
- Difficulty
- Easy
- Status
- Modern recipe — no traditional claim
- Good for
- Pre- or post-workout, breakfast side
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Without whey | 405 | 16 g | 47 g | 17 g | 7 g | 4 g | 27 g | 4.0 g |
| With 15 g whey | 465 | 28 g | 48 g | 18 g | 7 g | 4 g | 28 g | 6.0 g |
Tier: Good source without whey; High protein with whey. Peanut butter values for unsweetened, 100% peanut butter. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Optional
Method
Blend oats with a little of the milk for 20 seconds to break them down.
Add banana, remaining milk, peanut butter, cinnamon and whey (if using).
Blend 45 seconds until smooth and creamy. Serve at once.
Protein optimisation
- Where the protein comes from
- Milk supplies 8 g, peanut butter 4 g, oats 2.5 g, banana 1 g.
- Where the protein comes from
- Without whey, a further 15 g skimmed milk powder adds 5 g protein and 55 kcal.
Variations, serving and storage
- Regional
- Kerala-style — use a ripe nendran or small elaichi banana and a pinch of dry ginger.
- Substitution
- Roasted peanuts (20 g) instead of peanut butter, blended well; curd for half the milk for tang.
- Storage
- Drink fresh; banana browns and the oats thicken on standing.
- Food safety
- Use pasteurised milk.
- Meal prep
- Freeze peeled banana chunks in bags.
Allergens
Milk, peanuts; gluten (oats unless certified gluten-free)
Labels: Good source (High with whey) · Quick · No added sugar · Soy-free · Whey optional