The most thick, creamy and absolutely dreamy smoothie you will ever make, this Peanut Butter Banana Smoothie is also packed with nutrition! Perfect way to start the morning, or end your day with a satisfying bedtime snack.
When I was a kid, I remember loving milkshakes. Not like the milkshakes of today, where it’s really a huge cup of ice cream, but the type of milkshake you could drink from a straw. It’s only been since the 90’s that a healthy version of a milkshake- smoothies- have gained popularity, especially among the 2-8 year old crowd! Kids get the same sweet, delicious, and easy to consume beverage, but with ingredients that parents can get behind.
A healthy smoothie recipe has a balance of nutrients from whole foods, to get the most from your drink. There are two nutrients that are essential to making a smoothie healthy for kids, and this Peanut Butter Banana Smoothie has them both!
Peanut Butter Banana Smoothie Ingredients
Bananas: provide fiber in a smoothie which is the first nutrient that is important to include in a healthy smoothie. Unlike juicing, including fruits and veggies in their whole form keeps the fiber in tact. Kids need fiber to stay regular, and smoothies are such an easy way to get it in each day.
How much fiber do kids need?
- Toddlers (1-3 years old) should get 19 grams of fiber each day.
- Kids 4-8 years old should get 25 grams a day.
- Older girls (9-13) and teen girls (14-18) should get 26 grams of fiber a day.
- Older boys (9-13) should get 31 grams and
- Teen boys (14-18)should get 38 grams per day (source)
Peanut Butter, Milk, Protein Powder: These ingredients all provide protein in a smoothie. You can definitely leave the protein powder out, but we like it for the chocolate flavor. There are some clean sources of protein powder for kids on the market. We like Kidz shake (see the ingredients on amazon here), but any plant based protein powder works as well. Kids don’t need the boost of protein from powders, it’s just a simple way to increase the protein if you are concerned. Here’s an alternative smoothie recipe that is high in protein, without the powder (Chocolate Peanut Butter Protein Shake for Kids) You can also just add cocoa powder instead of protein powder for a chocolate flavor. Just add a bit of honey for sweetness.
How to Make a Peanut Butter Banana Smoothie
Smoothies are SO easy to make! Just put all the ingredients in a high powered blender and blend until smooth and creamy.
Pro Tip: Add the liquid in the bottom first to help everything blend easier.
Pro Tips for Make Thick and Creamy Smoothies
- Frozen Fruit. If you want thick, ice cream like smoothies, frozen fruit is key. Fresh bananas don’t make smoothies as creamy as frozen bananas. It’s worth taking the time to freeze them ahead of time.
- Milk Ice Cubes. Freeze milk in an ice cube tray and use them instead of water ice cubes to boost the creaminess of your smoothie.
- Nut Butters. The peanut butter in this smoothie not only adds protein, but it thickens smoothies also.
- The Right Blender. If you want to make a thick, creamy smoothie, a high powered blender is a must. Otherwise, you will have to add a lot more liquid to get that smooth texture and it will be a more runny smoothie.
More Favorite Healthy Smoothie Recipes
- 4 medium bananas frozen and cut into chunks
- 1/4 cup peanut butter
- 2 cups milk
- 1/4 cup chocolate protein powder optional
- 1 cup ice
- 1 tablespoon honey optional
Calories: 281kcal | Carbohydrates: 42g | Protein: 13g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 12mg | Sodium: 152mg | Potassium: 772mg | Fiber: 5g | Sugar: 27g | Vitamin A: 325IU | Vitamin C: 10mg | Calcium: 223mg | Iron: 1mg
I’m a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
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