Banana and peanut butter protein smoothie

The ultimate recovery smoothie: banana, peanut butter and protein powder, creamy and energising. Perfect after a workout to replenish your stores and supply the protein your muscles need to repair, in seconds in the blender.

Prep: 5 min  |  Cooking: 0 min  |  Servings: 1  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 395 kcal · 37 g protein · 40 g carbohydrate · 9 g fat

Ingredients

• 1 banana
• 1 scoop (30 g) of protein powder
• 1 tbsp peanut butter
• 250 ml of milk or plant-based drink
• a few ice cubes

Method

1. Peel the banana and put all the ingredients in the blender.
2. Blend for 30 seconds until smooth and creamy.
3. Adjust with a little milk if needed.
4. Drink straight away, ideally after training.

Nutritional benefits

This smoothie combines fast carbohydrate (banana) to refill glycogen with protein (powder and peanut butter) for muscle recovery: the ideal duo after exercise. Peanut butter provides healthy fats and magnesium. With around 37 g of protein, it is a complete, quick post-workout snack.

Variations and substitutions

• No protein powder: use 200 g of skyr or fromage frais.
• Chocolatey: add 1 tsp unsweetened cocoa.
• Lighter: use less peanut butter, or swap it for cocoa.
• Add rolled oats for a more filling smoothie.

Storage and make-ahead

Best drunk straight after making. You can pre-portion frozen banana and peanut butter and blend on demand.

💡 Good to know

A really ripe banana sweetens the smoothie naturally, so there is no need to add sugar. Frozen, it makes it even creamier and more refreshing.

Related reading

Discover more protein recipes · muscle gain recipes.

The foods in this recipe: banana · protein powder · peanut butter · milk · plant-based drink.

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