This has to be the #1 smoothie recipe for our house. This has been made so many times over the years and now is the request of my youngest for her breakfast- although she calls it a “milkshake”. This protein shake is perfectly balanced with the four pillars of a balanced meal- Protein, Fat, Fiber, and Carbs. This perfect equation provides adequate nutrients to keep your body running smoothly and efficiently. I think this peanut butter banana protein shake recipe will be your next go-to too.
Jump to RecipeNutrient Highlights in Peanut Butter Banana Protein Shake:
- Banana – A natural source of quick energy, rich in vitamin B6, magnesium and potassium that supports neurotransmitter production for mood balance. More on that here.
- Peanut Butter – Provides healthy fats and protein that stabilize blood sugar and keep you full longer, reducing energy crashes. (Almond or walnut butter could be used as well)
- Cinnamon – A warming spice that helps regulate blood sugar and has antioxidant properties that protect the brain.
- Protein Powder – Gives your body the amino acids it needs for muscle repair and steady energy while supporting neurotransmitter function.
- Milk (or dairy-free alternative) – Supplies calcium, vitamin D, and protein, all key for nervous system and brain health.
- Rolled Oats – Add fiber for digestive balance and sustained energy release, this prevents those mid-morning slumps.
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Peanut Butter Banana Protein Shake
Ingredients
- 200 ml milk of choice
- 1 scoop vanilla protein powder
- 1/2 c frozen banana
- 1 handful rolled oats about 2-3 Tablespoons
- 1 Tbs peanut butter
- 1/4 tsp cinnamon
- 4 ice cubes
Instructions
- Blend together in a high speed blender
- Top with drizzled peanut butter or granola if desired
Protein Shake FAQs
Are protein shakes good for you?
Yes! When made with quality ingredients, protein shakes are a convenient way to boost your protein intake, balance blood sugar, and support muscle repair. However, protein shakes are also often over consumed, used regularly to replace Whole Foods, and creates a vice for those looking to fast forward through meal times. While I may encourage a portion shake for their simplicity- I would not recommend replacing meals with them on a regular basis.
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Are protein shakes good for weight loss?
They can be. Protein shakes help keep you fuller for longer, reduce cravings, and stabilize energy. They could support weight loss by controlling appetite and preventing overeating. These are not meant to be relied on completely.
Related: How to stay lean without counting calories
How do protein shakes help weight loss?
Protein supports satiety hormones, which means you stay satisfied after eating and are less likely to eat mindlessly or ravenously. A shake like this one, with fiber from oats and healthy fats from peanut butter, prevents blood sugar spikes and crashes that often lead to sugar cravings. More on that here.
Can protein shakes replace a meal?
Technically yes, however that goes against a primary focus of nutritional therapy- reconnecting with your food. Protein shakes can be a great choice for women looking to reduce their fatigue or sugar cravings. However, if they rely solely on these as their main fuel source they will miss a bigger piece of the picture of reconnecting with your food and ultimately living well. Simply put: Protein shakes are not real food. But when combined with healthy fats (like peanut butter), complex carbs (like oats and banana), and optional extras (like chia seeds, spinach, or flax), a protein shake can serve as a nourishing meal replacement (on occasion).
Related: Healthy pantry clean out: Step by step guide
Where to find protein powder at the store?
Protein powders are widely available at most grocery stores, and even bulk retailers like Costco or Sams club . Look in the health food, supplements, or natural foods aisle. Online options also provide access to high-quality brands that avoid artificial sweeteners and fillers. I’ve linked my favorite brands on my resource page.
Why does protein shake make me bloated?
Bloating can happen if the chosen powder contains artificial sweeteners or additives (like gums). Also keep in mind you may be sensitive to dairy proteins like casein or whey. Also, it’s possible you’ve drank it too quickly, without thought and attention.
How to make a healthy protein shake?
Focus on the four main pillars of a balanced meal –protein, healthy fats, fiber + carbs. Add in whole food add-ins for balance.
I’ve linked my favorite protein powders here on my resource page.
This post contains affiliate links, which means I may receive a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.
