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
- Status
- Modern recipe — no traditional claim
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 5 min
- Serves
- 1 (about 380 ml)
- Difficulty
- Easy
- Good for
- Pre- or post-workout, breakfast side
- Tags
- Good source (High with whey) · Quick · No added sugar · Soy-free · Whey optional
- Allergens
- Milk, peanuts; gluten (oats unless certified gluten-free)
Nutrition (estimated)
- Calories
- 405 kcal
- Protein
- 16 g
- Carbs
- 47 g
- Fat
- 17 g
- Fibre
- 4 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total 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 |
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.
Ingredients
- 100 g ripe banana (1 medium), frozen in chunks for a thicker shake
- 250 ml toned milk · 16 g unsweetened peanut butter (1 tbsp) · 15 g rolled oats · ¼ tsp cinnamon
- Optional: 15 g unflavoured whey (half scoop)
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
- Milk supplies 8 g, peanut butter 4 g, oats 2.5 g, banana 1 g.
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com