Description
A thick, creamy, and high-protein breakfast shake that tastes like a dessert but keeps you full for hours. Ready in just 3 minutes with simple pantry ingredients.
Ingredients
Scale
- 1 large ripe banana (about 120g, preferably frozen)
- 2 tablespoons natural peanut butter (32g)
- 1 scoop protein powder (30g, vanilla or chocolate)
- 1 cup almond milk (240ml, unsweetened)
- 4–5 ice cubes (or ½ cup frozen banana chunks)
- ½ teaspoon vanilla extract
- 1 teaspoon honey or maple syrup (optional)
- Pinch of salt
- Optional: 1 handful spinach, 1 teaspoon chia seeds, or 1 tablespoon cocoa powder
Instructions
- Prep bananas: If using fresh bananas, peel, break into chunks, and freeze for at least 2 hours or overnight.
- Add liquids: Pour almond milk into the blender first to help blades spin freely. Add ice cubes if using.
- Add peanut butter: Scoop in the peanut butter. Ensure natural peanut butter is well-stirred before measuring.
- Add solids: Toss in frozen banana chunks, protein powder, vanilla extract, and any optional add-ins (spinach, chia seeds, etc.). Place banana on top to help push ingredients down.
- Blend: Start on low speed for 10 seconds, then gradually increase to high speed. Blend for 30-45 seconds until completely smooth.
- Adjust: Taste the shake. Add more honey if sweeter is desired, or more milk if too thick. Add more ice/banana if too thin.
- Serve: Pour into a mug or travel container and drink immediately for best texture.
Notes
For the creamiest texture, use frozen bananas instead of ice to avoid dilution. Stir natural peanut butter well before measuring to incorporate separated oil. Clean blender immediately after use by blending warm water and soap for 10 seconds. Shake can be stored in the fridge for up to 2 hours, but fresh is best.
- Prep Time: 3 minutes
- Cook Time: 0 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 large mug
- Calories: 375
- Sugar: 25
- Sodium: 150
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 45
- Fiber: 5
- Protein: 30
Keywords: protein shake, peanut butter banana, high protein breakfast, healthy smoothie, meal replacement, quick breakfast, dairy-free option