How do you freeze bananas for protein shakes?

Peel and slice bananas, then spread the banana slices out in a single layer on a parchment-paper-lined baking sheet. Make sure the slices are not touching each other so they don’t stick together when they freeze. Place the baking sheet in the freezer until the banana slices are frozen. Transfer the frozen banana slices to an airtight, freezer-safe container or bag. Label and date it before placing it in the freezer. For the best quality, plan to use frozen banana slices within two months of freezing.

Can I add more ingredients to this smoothie?

Of course! Just know that whatever you add, it will alter the nutrition. Feel free to add other frozen fruits or sprinkle in some hemp seeds or ground flaxseed. Or consider spices, like ground cinnamon or nutmeg. It may be necessary to add additional liquid to help with blending—water works well. Add a tablespoon or two at a time until you reach the desired consistency.

Why isn’t my smoothie, well, smooth?

It’s often a matter of power. High-speed blenders with large, efficient motors can blend ingredients to a super-smooth consistency. You can often find refurbished models on manufacturer websites, so if you’re in the market for a blender, check there first.

Chocolate-Peanut Butter Protein Shake

Name: Chocolate-Peanut Butter Protein Shake
Prep time: 5 min
Total time: 5 min
Ingredients: 1 cup unsweetened vanilla soymilk; 0.75 cup sliced frozen banana; 0.5 cup reduced-fat plain Greek yogurt; 1 tablespoon cocoa powder; 1 tablespoon natural peanut butter

Prep Time:

5 mins

Total Time:

5 mins

Servings:

1

Yield:

2 cups

Nutrition Profile:

Healthy Aging Low-Sodium High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free

Jump to Nutrition Facts

Start your day off right with this Chocolate-Peanut Butter Protein Shake. This creamy protein smoothie recipe will keep you satisfied for hours! And you can ditch that expensive protein powder, thanks to the naturally occurring protein in soymilk, Greek-style yogurt and peanut butter. The good news doesn’t end there! We’ve included more protein smoothie recipes for you to try as well as some tips on customizing your shake to fit your flavor and nutrition preferences. Enjoy!

How to Make a Chocolate-Peanut Butter Protein Shake

1. Make Sure Your Milk Is Cold

Some plant-based milks can be purchased in unrefrigerated aseptic containers. If you have an unopened container, we suggest refrigerating it before using it in this recipe. It will ensure your smoothie comes out creamy and cold!

2. Use a Fully Ripened Banana

For a naturally sweet smoothie, make sure you wait until your banana peel is dark yellow and speckled brown. Slice, place the slices in a freezer bag and freeze; wait until they’re fully frozen before adding to the smoothie. See more detailed instructions for how to freeze bananas below.

3. Choose Unsweetened Cocoa Powder

Most cocoa powders are unsweetened, but it’s always a good idea to check labels. Since cocoa powder often shares shelf space with hot cocoa mix, it’s easy to confuse the two, so double-check that packaging!

4. Blend It Up!

This smoothie recipe makes 1 serving, which ends up being about 2 cups. A regular blender will work just fine, or opt for using a smaller, personal-size blender. If you are serving more than one, you can double the recipe!

Variations to Try

If you like this chocolate-peanut butter protein shake, here are a few more delicious protein smoothie recipes to try:

1. Spinach, Peanut Butter & Banana Smoothie

This protein-rich smoothie is the perfect way to use up any extra plain kefir kicking around in your refrigerator. The spinach means you’ll get a little boost of iron and vitamin C too.

2. Blackberry Smoothie

This smoothie gets its 15 grams of protein from creamy whole-milk Greek yogurt. Plus you’ll get three full servings of fruit, not to mention all of the nutrients that come with them!

3. Almond Butter & Banana Protein Smoothie

Almonds are an excellent source of plant-based protein. You’ll get a delicious taste of them in this smoothie, thanks to the use of almond milk and almond butter. While this smoothie includes protein powder, it’s an ingredient that can easily be left out, if desired.

4. Strawberry-Banana Protein Smoothie

The pairing of strawberries and bananas is nothing short of perfection. Add some mango, though, and get ready for the creamiest, dreamiest way to get 19 grams of protein. While Greek yogurt provides the bulk of the protein, a bit of nut butter and flaxseed adds a little boost too.

Ingredient Swaps to Try

Try any plant-based or dairy milk. Any milk will work for this smoothie, so feel free to swap the soymilk for almond, cashew or other plant-based milk. Dairy milk is also a great swap, but whichever milk you choose, make sure it’s unsweetened.
Use plain yogurt or plain plant-based yogurt. Greek yogurt will make the smoothie ultra-creamy and also packs plenty of protein. However, if you prefer regular yogurt, that will work too, or you can skip dairy yogurt altogether and opt for a plant-based yogurt instead.
Swap in another nut butter. The peanut butter in this recipe can be subbed out for any other nut or seed butter. Choose a “natural” style nut or seed butter so that you’re getting just the nut or seed, without any added trans fats, oils or added sugar.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

For best results, add the ingredients to the blender in the order they’re listed in the recipe. This will make it easier for your blender to whip up the smoothie to the ultra-smooth consistency you’re after!
This smoothie is best blended and enjoyed right away, but you can buy yourself a little time if you prep it correctly. To make it in advance, pour the shake into Mason jars or an insulated container with a tight-fitting lid. Keep it cool in the fridge or freezer for about 30 minutes and drink as soon as possible.
If you like your smoothies very cold, consider adding a few ice cubes before blending. A small handful should do the trick. If that’s not enough, you can always add more!

Nutrition Notes

Peanut butter is simply ground-up peanuts. Natural peanut butter typically contains just peanuts and a little bit of salt. You can also get it with added sugar. Peanuts are a great source of plant protein, heart-healthy fats and fiber, and provide vitamins and minerals, including folate and magnesium. They’re also packed with antioxidants and altogether are heart-healthy and can help balance blood sugar.
Bananas provide complex carbs, as well as antioxidants, fiber, vitamins and minerals. Bananas are a good source of potassium, which can help maintain healthy blood pressure.
Unsweetened soymilk is a healthy alternative to cow’s milk and one of the few nondairy milks that has a similar nutritional profile to cow’s milk. Soymilk delivers protein, calcium, vitamin B12 and potassium. If it’s fortified, it will also provide vitamin D. Unlike cow’s milk, soymilk also provides a small amount of fiber. It’s also lower in carbs than cow’s milk—unless it’s a flavored variety, in which case, the amount of carbs and added sugars will go up.

Cook Mode (Keep screen awake)

Ingredients

1 cup unsweetened vanilla soymilk
¾ cup sliced frozen banana
½ cup reduced-fat plain Greek yogurt
1 tablespoon cocoa powder
1 tablespoon natural peanut butter

Directions

Combine soymilk, banana, yogurt, cocoa powder and peanut butter in a blender; blend until smooth.

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

Equipment

Blender

Frequently Asked Questions

How do you freeze bananas for protein shakes?

Peel and slice bananas, then spread the banana slices out in a single layer on a parchment-paper-lined baking sheet. Make sure the slices are not touching each other so they don’t stick together when they freeze. Place the baking sheet in the freezer until the banana slices are frozen. Transfer the frozen banana slices to an airtight, freezer-safe container or bag. Label and date it before placing it in the freezer. For the best quality, plan to use frozen banana slices within two months of freezing.
Can I add more ingredients to this smoothie?

Of course! Just know that whatever you add, it will alter the nutrition. Feel free to add other frozen fruits or sprinkle in some hemp seeds or ground flaxseed. Or consider spices, like ground cinnamon or nutmeg. It may be necessary to add additional liquid to help with blending—water works well. Add a tablespoon or two at a time until you reach the desired consistency.
Why isn’t my smoothie, well, smooth?

It’s often a matter of power. High-speed blenders with large, efficient motors can blend ingredients to a super-smooth consistency. You can often find refurbished models on manufacturer websites, so if you’re in the market for a blender, check there first.

EatingWell.com, November 2017

Nutrition Facts (per serving)

402	Calories
16g	Fat
41g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 2 cups
Calories 402
% Daily Value *
Total Carbohydrate 41g	15%
Dietary Fiber 10g	35%
Total Sugars 20g
Protein 26g	52%
Total Fat 16g	20%
Saturated Fat 4g	20%
Cholesterol 11mg	4%
Vitamin A 129IU	3%
Vitamin C 10mg	11%
Folate 24mcg	6%
Sodium 122mg	5%
Calcium 166mg	13%
Iron 3mg	17%
Magnesium 57mg	14%
Potassium 785mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Sara Haas, RDN, LDN