High Protein Smoothie Recipe
Banana smoothies taste great. Learn how to make a high protein banana smoothie so you can start the day with a healthy drink. Home-made smoothies made out of real fruits and vegetables are packed with vitamins, minerals, and just the right number of calories.
Prep time: 10 to 15 min
Cook time: 5 minutes
Total time: 20 min
Yield: 24 ounces (2 servings)
Serving size: 1 glass of banana smoothie
Calories per serving: 500
Fat per serving: 12g - 15g
Duration: 20 minutes
High Protein Banana Smoothie Recipe
* Blender or smoothie maker
* Peanut butter
* Plain or Vanilla Yogurt
* (Whey Protein)
Prep the BananaFor your high protein banana smoothie you are going to need bananas. Depending on your desire for taste and need for potassium, freeze one or two bananas. Freezing the bananas will eliminate the need to add ice but still give you the cold, smoothie consistency. You can peel the banana before putting it into the freezer, but it's not necessary. Run water over the frozen in-the-peel banana so you can cut it. Cut the banana into smaller pieces and throw them in the blender.
One medium size banana is approximately 70 calories and 1 gram of protein.
Step 2Add two scoops of no salt organic peanut butter to the mix. It's easiest if you use a butter knife and use the end of the cut banana to wipe the peanut butter off into the blender. Try not to get it all over the side of the blender because then it just makes a mess and usually wont mix into your smoothie. While you might be tempted to use your regular ole' Jif peanut butter if your goal is health by drinking the high protein banana smoothie then read labels. Your taste buds will have to adjust a tiny bit. Peanut butter has tricky labeling so read it carefully. The most important thing is no salt added.
Two tablespoons is approximately 190 calories, 16 grams fat (3 saturated, the rest the good kind), and 16 grams of protein.
Step 3To finish off your high protein banana smoothie you'll want to add about 2/3 cup of plain yogurt. If you are just starting to change your eating and want a sweeter taste then use vanilla yogurt. It does have more sugar in it. A solution is to use both plain and vanilla because that will give you the sweet taste but you aren't using as much so you don't get all the sugar.
One brand of yogurt that is great and uses fructose instead of regular sugar is Mountain High Yoghurt. They also do not use any artificial sweeteners or corn syrups. This is important to your overall health.
Once you decide that you like your new high protein banana smoothies then it'll be cheaper to buy the big container of yogurt. If you start out using plain instead of vanilla and it tasted too sour then you use less yogurt. Just don't give up.
1 cup plain yogurt is about 120 calories, 12 grams of protein, 18 carbs and 17 of them are sugar, good bacteria for your gut
Step 4Blend your smoothie in the blender or smoothie maker. As long as your froze your bananas you wont have to add ice to the mix. If you didn't freeze the banana then add 1/2 to 1 cup of ice. You'll likely end up with more great tasting, high in protein banana smoothie than you thought. Share!
Step 5Start small. This recipe is pretty dang good and you can vary it to your taste buds, but don't run out to the store and buy a month's worth of supplies. Buy three or four days worth of ingredients so you can play around with serving sizes of each.
Step 6If you are looking for a higher protein drink then you can add whey protein to this mix. There are lots of different protein supplements on the market. Most of them will add a gritty texture to any drink. You can add smaller amounts than the recommended serving size if you're just looking to add protein. This smoothie recipe with a supplemental protein powder can make a good tasting protein shake. Play with taste. If you're going to add something like that to this recipe use a simple chocolate whey protein powder.
Tips & Warnings
This recipe makes about 24 ounces and serves two people. To adjust it to one person use one banana and less yogurt.
If Mountain High Yoghurt is not available in your area read the labels of all the yogurts carefully and shop around. Don't be fooled by the t.v. commercials. It's hard to find a good, healthy yogurt.
Remember the yogurt carb and sugar amount when you're comparing them because this can make a big difference in the overall health benefit of your high protein banana smoothie. You can add vegetables to your smoothie, too, and it tastes great.