A creamy, protein-packed smoothie with fewer carbs—perfect for breakfast, post-workout, or a healthy snack.
Servings: 1 | Prep Time: 5 mins | Total Time: 5 mins
Dietary Badges: Low-Carb, High-Protein,
Ingredients
- 1/2 ripe banana
- 2 tablespoons peanut butter (natural, unsweetened)
- 1/2 cup unsweetened almond milk (or low-carb milk alternative)
- 1/4 cup Greek yogurt (or unsweetened protein yogurt)
- 1 scoop vanilla or unflavored whey protein powder (or plant-based protein powder)
- 1/2 teaspoon vanilla extract
- Pinch of cinnamon (optional)
- Ice cubes (as needed)
Instructions
- Combine Base Ingredients
Add banana, peanut butter, almond milk, Greek yogurt, and protein powder into a blender. - Blend Until Smooth
Blend on high speed until creamy and lump-free. - Add Flavorings
Add vanilla extract and cinnamon (if using), then blend briefly to combine. - Adjust Texture
Add ice cubes for a thicker, colder smoothie. Blend until desired consistency is reached. - Serve Immediately
Pour into a glass and enjoy! Optional: sprinkle with cinnamon or a few chopped nuts.
Tip: Frozen banana chunks make it thicker without extra carbs.
Ingredient Details & Substitutions
- Banana: Half a banana reduces sugar and carbs. Use fully ripe for sweetness.
- Peanut Butter: Use natural unsweetened peanut butter. Almond or cashew butter are fine alternatives.
- Milk: Unsweetened almond, coconut, or soy milk keeps carbs low.
- Greek Yogurt: Use low-carb or protein yogurt for extra protein.
- Protein Powder: Whey or plant-based protein boosts protein content.
Substitutions Table:
| Ingredient | Substitute Options |
|---|---|
| Banana | Frozen half banana or avocado (very low-carb) |
| Peanut Butter | Almond butter, cashew butter, sunflower seed butter |
| Milk | Unsweetened almond, coconut, or soy milk |
| Greek Yogurt | Unsweetened protein yogurt, skyr, or skip entirely |
| Protein Powder | Plant-based protein or collagen peptides |
Variations & Serving Suggestions
- Chocolate Protein: Add 1 tsp cocoa powder for chocolate flavor.
- Nut-Free Option: Replace peanut butter with sunflower seed butter.
- Berry Boost: Add 1/4 cup low-carb berries (raspberries, blackberries).
- Serving: Serve in a shaker bottle for on-the-go breakfast or after gym.
Storage & Make-Ahead Tips
- Best enjoyed immediately for freshness.
- Refrigerate up to 24 hours in an airtight container; stir before drinking.
- Do not freeze—texture may change.
Nutrition Facts (Approximate)
Per Serving:
Calories: 320 kcal | Carbs: 12 g | Protein: 28 g | Fat: 18 g | Fiber: 5 g
Dietary Highlights: Low-carb, high-protein, gluten-free optional, naturally sweetened
Allergens: Contains nuts (peanut butter) and dairy (milk/Greek yogurt)
FAQs
Q: Can I use a whole banana?
A: Yes, but carbs will increase. For low-carb, stick to half a banana.
Q: Can I make it vegan?
A: Use plant-based protein powder, non-dairy milk, and dairy-free yogurt.
Q: Can I prep it in advance?
A: You can prep ingredients but blend right before drinking for best texture.
Q: Can I add more protein powder?
A: Yes, but adjust milk or yogurt to maintain smoothie consistency.
Story & Background
I created this low-carb version to enjoy the creamy, peanut-buttery banana flavor without spiking sugar—perfect for mornings or post-workout recovery. Reducing the banana and adding protein powder makes it satisfying and keeps energy steady. It’s become my go-to high-protein smoothie!
Call to Action
Try this Low-Carb High-Protein Peanut Butter Banana Smoothie today! Share your favorite mix-ins in the comments and let me know how you boost protein while keeping it low-carb.