Peanut Butter, Banana, and Oat Smoothie
This recipe serves as a great pre-workout morning meal. Peanut butter is packed with proteins and chia seeds are considered a complete protein, as they contain all of the essential amino acids that cannot be made in the body. Say hello to the day with this healthy drink that tastes like a milkshake!
See our best smoothie recipes.
- 2 Cups almond milk
- 1/4 Cup peanut butter
- 1 Teaspoon honey
- 1 Tablespoon ground chia seeds
- 1 Tablespoon ground oats
- 1 Banana
Calories Per Serving678
Folate equivalent (total)104µg26%
Peanut Butter Oatmeal Smoothie
This thick and creamy Peanut Butter Oatmeal Smoothie recipe is loaded with creamy peanut butter, old fashioned oats, bananas, and soy milk. It’s sure to keep you full and satisfied all morning! Perfect for busy mornings, work commutes, post-workout fueling, or midday snacks.
Peanut Butter, Banana and Oat Milk Smoothie
Let us take a break from all that Diwali action that is happening there and go back to regularly scheduled everyday meals program. I have been so immersed in making all the goodies for Diwali that I have been having a mind block to cook normal regular food – dinners, breakfasts and what not. I am hosting a pumpkin carving party this weekend and I need my brains to tune out of Diwali for at least a couple of days to make that party a success.
V has been having a loss of appetite situation the last few days and it has been very tough to get him to eat something filling. He would take, literally, two bites of something and will be done with it. It happens from time to time but it has never lasted for meal after meal for about a week. The only good thing that was happening was him going to daycare. He still wasn’t eating as much as he normally does but it was better than what he would eat at home. He did have a leftover trace of a cold and cough, so that was probably what was causing this lack of appetite.
V stays home with me one day a week and it was that day. All he would do was to drink something. Milk or water. Especially with wanting the cough to go away, I did not want to up his dairy intake any more than what he was already having. So, I decided to make this protein packed smoothie for him for a snack, hoping it would slightly make up for the almost “no lunch” he ate. Some of you might say that the banana was not a good idea but I did not have anything else with me that he would eat. Except maybe eggs and I don’t think we want a smoothie with that!
Anyway, V loved it. And had an extra snack portion of this as well.
This recipe is vegan as well as gluten free. I was reading up to make sure that oat milk was indeed free of gluten and I came across this blog post by Spicie Foodie about what to watch out for in oat milk in terms of gluten and wheat. Hope it helps those who came looking for this recipe for that reason!
Peanut Butter Banana Oat Milk Smoothie – The Recipe
Organic Oat Milk – 12 oz (check and make sure it is Gluten Free Oat Milk)
Peanut Butter – 3 tbsp
Banana – 1
Chia Seeds – 1 tsp
Graham Cracker crumbs, for garnish
Blend the oat milk, peanut butter and banana together with the chia seeds in a blender.
Pour out in individual glasses or sippy cups.
Garnish with graham cracker crumbs or peanut crumbs. Serve immediately.
Power up With This Peanut Butter Banana Oat Smoothie
You don’t run a long run every day, but that doesn’t mean you can ignore nutrition on the days you’re doing a shorter exercise session. This peanut butter banana oat smoothie will help address the needs of pre-run fueling for those runs lasting less than 60 minutes. If you are exercising for 60 minutes or more, you can read this post about pre-run fueling for longer durations.
Before diving into some of those specifics of fueling for shorter runs, I want to talk about general fueling. Of course, these acute pre-run fueling strategies work best when general fueling is optimized.
In other words, you can’t skimp on your other meals and expect your pre-run fuel to power your needs by itself. The general fueling guidelines below should provide plenty of carbohydrate availability and glycogen stores for the athlete running for less than 60 minutes at any one training session.
General fueling: 7-12 g of carbs per kg of athlete’s body weight per 24 hours for daily fuel needs. (source: American Dietetic Association, Dietitians of Canada, American College of Sports Medicine, Thomas, D. & Burke, Louise & Erdman, Kelly. Nutrition and Athletic Performance Joint Position Statement. Medicine and Science. 201648:543-568.
Depending on when you last ate, your shorter runs (<45 minutes) do not require a pre-workout snack as long as you are meeting the above general fueling guidelines spread throughout the day. However, if you are extremely hungry or you haven’t eaten in a few hours – I would recommend fitting in a higher carbohydrate snack before your workout. Of course, you can always choose to have a pre-workout snack for shorter runs if you prefer them!
When looking at pre-workout fueling strategies in general, we want to opt for simple carbs. The rule of thumb is to choose carbohydrate-rich sources that are easy to consume and low in fat and fiber for gut comfort during training. Examples include bananas, pretzels, oranges, applesauce, graham crackers, dried apricots, chocolate milk, or cheerios! You should also opt for smaller meals over larger, heavier meals 1-2 hours prior to training. Save those larger meals for 3-4 hours before a run or after training. See this recipe for Jerk Spiced Pulled Pork Tacos for a larger pre-run meal or post-run suggestion.
The recipe below is an easy smoothie that meets the carb needs for a pre-workout meal and digests well prior to a training session. It won’t weigh you down on your run!
Peanut Butter Banana Oat Smoothie
- ½ cup oats (quick or traditional)
- 2 tbsp peanut butter
- 2 bananas
- 1 cup unsweetened almond milk
- Place all ingredients into a blender and blend well until smooth. Divide into glasses and enjoy! (Note: This smoothie will thicken if not consumed right away. Just add a splash of almond milk until you reach your desired consistency.)
Nutrition per serving: 292 calories | 8 g protein | 45 g carbohydrate | 6 g fiber | 11 g fat
how much calories in this milk shake thanks
I just tried this but used almond butter and coconut milk. Delish!!
Why do none of the recipes have nutritional values posted? Seems if we’re being health conscious that info would be, like…. standard stuff. Also, not a sweet fan AT ALL, so I substitute every sweet tasting smoothie ingredient with white beans, avocados or green veggies. It shocks me that most “diet foods” are sweet! Ugggghhhh! Please stop! Have mercy on us who have a savory tooth.
Just curious how many calories, etc. in this one. Sounds delicious!
Can you make a large batch then refriderate it for the week? Or do you have to make it individually daily?
Any idea of the nutritional info for this?
Any information on calories or nutrition value? I had one this morning. I added a raw egg and I didn’t have flaz seed but I have a whole bunch of chia seeds which I substituted. It was very good and filling.
how many calories does this milkshake have??
Anyone know the breakdown on calories, fats, proteins, etc.?
How many calories is this shake?
I don’t like to think in calories, but let’s just say it’s a tad bit more than something like water.
thanks for the recipe! looks delicious
1/4 c peanut butter is a lot for me…any way to use a couple tbsp instead?
Thank you for sharing. I make banana smoothies often, but never thought to use oatmeal. I will try this tomorrow morning!
This is soooo good! I tried it yesterday and loved it. Thanks for sharing it. Super sensitive tummy friendly! I made it with a new combo of almond, cashew, and hazelnut milk. Yum!
I just made this and it is delicious! I put oats and flax in my Vitamix and pulsed them. Then I just added the remaining ingredients and blended. So yummy!
Just made a half-recipe of this using my stick blender and it’s awesome. I had it as an afternoon snack- was craving something sweet but I wanted it to be healthy. You, to the rescue! ) Ha ha ha. I love using almond milk in things. I didn’t grind the oatmeal first just let the blender do the work and it was good. I also used pre-ground flax I keep in the fridge. Thanks for a healthy, but tasty, treat! Going to start making this for me and my husband for healthy breakfasts.
This looks so great this is the first time I’m on your site and yes I would like to try it this a morning I had strawberries blueberries oats flaxseed few almonds and almond milk
Do you think this is good or I should add something else to it?
Question – I really want to make this smoothie asap(because it looks and sounds delicious!) but alas I just have instant oatmeal. Would that be okay instead of old fashioned?
Ooh, I am totally making this tomorrow. Maybe minus the flax, since I don’t have any. Do you think it will still be delicious? I’m betting yes!
I love this! I wanted to let you know that I featured this in my “What I Bookmarked This Week” post – stop by and see.
Yum! I love that you used almond milk! I have a close friend who has to go dairy free and LOVES to cook. Do you have any suggestions for a really excellent dairy-free cookbook?
This is the second time in one day that I saw putting oats in a smoothie! EWG just published their Worst Children’s Cereals study, but in that article, they recommended healthy breakfast alternatives. A smoothie with oats in it was one of the alternatives! I eat all crazy kinds of archerfriendly smoothies, but I have not tried oats. This recipe you have is pretty much archerfriendly, too, except for the almond milk. I will try this tomorrow. With my nanas.
I forgot to ask – do you not own a Vitamix? If you had one, you wouldn’t need to grind those oats and flax seeds prior to making the smoothie. I’m sure you know that it could blend those beauties up for you.
Just made this for me and my toddler and we love it! I think next time I’ll do it with just a teeny aren’t bit of honey cuz my banana was super ripe n sweet. Thanks Joy for a delicious and healthy treat.
So this is the first time I’ve been on your site, this is the second comment I’ve left, and the 3rd recipe I’ve looked at. I love this blog. And Joy, I already love you (probably creepier sounding than intended). This is a recipe after my own heart and I’m so excited to make it in the morning!
Any shake involving bananas and peanut butter I’m on board with. It’s still healthy without the oats and flax, right? No?
Its my favorite peanut butter and banana sandwich in smoothie form- yummm. That was the only sandwich I ever wanted to eat for lunch between 2nd and 4th grade…I still remember the days of being devastated (total drama queen) when I got ham or turkey instead of my beloved PB and B. Thanks for the tip on grinding the oatmeal…I’ve tried putting it in smoothies before whole and have been disappointed with the texture…can’t wait to make this!
Hi Joy, a great addition to this is raw baby spinach. The only change to the smoothie is color–it turns light green. But the taste is still delicious and you add tons of spinach-vitamin goodness!
I added up the calories and oh my gosh…it’s a meal. and too much for breakfast. peanut butter is so fattening! I made it and it was delicious! Help, how can I make it less caloric.
Cut the peanut butter down to a tablespoon, the honey down to a small drizzle, and the almond milk down to one cup, and use unsweetened almond milk (only 35 calories/cup). It won’t be quite as luxuriously milkshake-like, but a tablespoon of peanut butter is enough to add plenty of flavor! You’re also getting a lot of healthy fiber from the flaxseed, which makes this a pretty complete meal. I have a nearly identical one for breakfast every morning (with raw spinach instead of oats) and this + a palmful of almonds fills me up right through lunch!
I’ve been telling myself that I need to start drinking smoothies, and this protein-packed number might just start my new habit. Thanks!
PBBO Milkshake? Creamy raw honey, a banana just arriving to it’s overripe prime and peanut butter full of body….mmmm…creamy dreamy heaven.
I always love your pictures. So beautiful and so colorful.
This recipe is perfect! Healthy and delicious — win win!
Wow, looks delish! What kind of honey is that? Looks very opaque..
Yum all it needs is some chocolate! haha
I wish I had this wonderful concoction for breaky…..peanut butter yum!
This smoothie/milkshake was AMAZING.
I’m not a big smoothie person but I’m following a fertility diet and they want you to have a smoothie everyday and I’ve been having a hard time finding recipes I like. I subbed almond butter and coconut milk and added my supplements. (Maca, UltraGreens and Vitex) I will definetly be making this again. It was so delicious.
Thanks so much.
Thanks for always reminding me how beautiful life is. Even if it’s just because of a milkshake -)
I was so excited when I saw you made your milkshakes in a mason jar! one little tip i’d love to share is that the blades of a blender will screw perfectly onto a mason jar! then you can make one smoothy at a time, and drink it directly from the jar – saves a dirty dish and even a few more seconds! try it! =) thanks for sharing the recipe i’ll definitely try!
This looks super good, can’t wait to try it!
ahhh. this looks amazing! I’m so sad that I don’t have all the ingredients at this moment, because I want to make it right now. but since I don’t I guess I will have to go to the store and buy them.
great idea. I love drinking my breakfast- it’s just too early to chew cereal! The photography is beautiful! Thanks for this post!
this looks great! i cant wait to make this for breakfast!!
I feel like you are the queen of milkshakes.
Joy! You can try it out next time with dulce de leche instead of peanut butter. It works perfectly with the banana! Hello from Argentina!
Looks so good, and anything anything with PB is good by me :)
I have something very similar for breakfast every day: soy milk + oats + ground flaxseed + frozen fruit (mango or berries).
The frozen fruit gives it a smoothie consistency and ground flaxseed is better than whole because your body is better able to digest it.
I wish I had one of these right now – sounds delicious!
I love this so much and it is totally going to be breakfast this morning.
I am just starting to enjoy flax! What a great timing. Sounds yummy.
Just made this for breakfast today. Delicious!! I did have to replace the PB with Nutella (how we ran out of PB I’m not sure, but…). This was a great way to start a crazy Tuesday!! Thanks for another amazing recipe!
Love this milshake, sounds amazing:))
Yes please!! This sounds/looks absolutely divine! It’s totes going on my list for the week.
I love to make something very similar to this for breakfast (especially in the summer). You really should try soaking the oats and flax in the almond milk overnight it makes the smoothie so much smoother!
Genius! I am making this for breakfast this week for sure.
Yum! Sadly, when I moved from North America to Europe I had to say goodbye to all of my electronics. I’ve slowly started to re accumulate things, but a blender (or food processor) is yet to come. Hopefully soon so I can blend up this tasty looking smoothie!
if you start with ground flaxseed meal, you can use a whisk or rotary egg beater to mix your milkshake. good luck!
You are so healthy, Joy! :D Major props. And this milkshake looks to-die-for!
I have flax seed meal sitting in my fridge, begging me to use it.
You must have heard it calling out to me.
Sounds as healthful as it does delicious! Someone just told me that oatmeal can actually increase HDL (good cholesterol). I had thought that nothing could be done to improve upon that.
The straws, Joy, the straws.
I’ll make the drink oh yea, I will but I need to have some of those straws?
you lengthen my to-do-list!! Oat, banana and PB! who could resist!
just blended my flax seed and oatmeal so it will be ready in the morning for my smoothie! Last week I was just making banana, almond milk & flax seed smoothies one day, and oatmeal the next…now I can combine. yay!
Now that is my kind of breakfast!
Sounds delicious. Can’t wait to try it. Just need to get bananas!
I almost skimmed over this because it had milkshake in the title… but Praise the Lord! Joy loves me! A dairy-free smoothie for whey-allergic me! if only I had had the foresight to buy bananas at the store…
I came home tonight and made this for my son, who happily sucked it down (18 months old). So delicious! (Of course I had some!)
I’m unclear what’s the difference between a smoothie and a milkshake, though… my brother says it’s all marketing (i.e. smoothie sounds healthier). Waddya think?
uh…this is my dream milkshake. thank you.
You always make the simplest things look so beautiful and delicious!
I make this smoothie all the time, with a few changes.
– never thought of Flax Seeds. Intriguing.
– I use chocolate almond milk. Mmmmm!
– add a dash of cinnamon and a splash of vanilla extract if you’re up for it.
chocolate almond milk and cinnamon sound amazing! nice!
Oh that sounds divine!! I can’t wait to try it out.
By the way….what kind of honey is that? I don’t know if ive ever seen such a light creamy looking honey!
Yum! Love the new banner, Joy:)
I happen to have all the ingredients! Yayness! That doesn’t happen to me too often. I’ll be having this tonight. Thanks!
Kindness is he best accessory,
How cute are the little banana slices all cut up in their banana skin jackets? Adorbs.
Absolutely 100% for sure DO NOT EVER blend your banana with the peel! It will come out gritty and woody and gross. Peel the banana and break it into chunks (with your hands or with a knife) before you freeze it, since levering a frozen peel off a frozen banana is no fun whatsoever.
This is a great thing to do with overripe bananas the ones that are heavily speckled brown are good for smoothies, while the totally black and slightly-goopy-on-the-inside ones are great in for banana bread (thawed first)! The riper they are, before the goopy point, the sweeter and smoother your smoothie will be.
Someone who really hopes none of you went off and blended an entire banana plus peel into a smoothie because that would seriously be the most disgusting thing ever.
Oh man, this sounds awesome. It’s like a yummy bowl of oatmeal but in milkshake form. Doesn’t get better than that! I know what I’ll be having for breakfast tomorrow morning or maybe even as a dessert tonight… perhaps drizzled with a little bit of caramel or chocolate syrup. On second thought, why wait until tonight. I should go make one of these right now :)
Thanks for the great recipe!
Product brands I recommend for this recipe
Banana substitutions: instead of using a fresh whole banana, you can also use frozen banana slices (about ¾ cup worth).
Coconut milk substitutions: instead of using coconut milk, you can also use oat milk to bring out more of the oat flavour.
Peanut butter substitutions: If you have an allergy to peanuts, you can also swap it out for sunflower seed butter or any other type of nut butter.
Oat flour substitutions: instead of using ground up oat flour, you can also use rolled or quick oats. You may want to soak the oats first to make them softer so you don’t end up with little oat chunks in your smoothie.
Maple syrup substitutions: instead of maple syrup, you could also use honey. Alternatively to make this recipe sugar-free, simply omit the maple syrup altogether.
Make this recipe lower calorie/fat: Reduce the amount of peanut butter to 1 tablespoon instead of 2, and omit the maple syrup.
Make this recipe sugar-free: Omit the maple syrup.
Make this recipe peanut free: Swap out the peanut butter with sunflower seed butter (to make it nut free) or use any other type of nut butter.
Make this recipe higher protein: Add one scoop of protein powder or collagen powder to increase the amount of protein in this smoothie.
To give this peanut butter banana oatmeal smoothie a crunchier taste, I recommend you use steel cut oats.
If you prefer a smoother texture, I recommend you use the rolled oats instead!
How to Make a Peanut Butter Banana Oatmeal Smoothie:
Start by cutting the entire banana into small pieces for easy blending.
In a blender, combine oats, peanut powder, banana, honey, almond milk, and ice. Blend all ingredients together until they are finely chopped to ensure the oats are ground smoothly to a powder form.
Serve the peanut butter banana oatmeal smoothie in a glass and top with oats or granola.
PEANUT BUTTER BANANA OATMEAL SMOOTHIE RECIPE
Use frozen bananas
The key to ice cream-like texture is to use sliced frozen bananas. Some grocery stores sell them in the freezer aisle as they are an excellent option for meal prep. Otherwise, a day before you plan to make the smoothie, slice the bananas into 1-inch pieces.
Place them in a single layer in a resealable bag in the freezer. I recommend cutting at least four so that you have multiple portions for another day. If you only have fresh bananas on hand, add 2 cups of ice instead of one. The consistency will be thick but icer.
Peanut Butter and Honey Oat Smoothie Recipe
A Peanut Butter & Honey Oat Smoothie Recipe with Banana that will keep you feeling full longer, plus gives you a beneficial boost of fiber. It’s also a great way to take breakfast on-the-go.
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David made a comment to me recently that we had never made a smoothie with peanut butter. I thought he was wrong, but after thinking about it, I realized that he was totally right. It was somewhat unusual since peanut butter is favorite flavor for both of us. That comment was all it took for me to correct the situation. It’s pretty much how it works in our house.
Because of my love of both Peanut Butter & Honey Sandwiches AND Peanut Butter & Banana Sandwiches, I knew that a blend of all three would make a perfect smoothie.
Deciding on my smoothie base was the biggest question though. I’ve made enough smoothies that I know what I like and what I don’t like. For example, I tend to avoid yogurt based smoothies because I’m not the biggest yogurt fan. While I have made them, and I absolutely LOVE my Strawberry Mint Smoothie (made with yogurt), but that would be one of the exceptions.
There was one ingredient that I hadn’t used in our smoothies yet: oats. When I first heard about oats being added to smoothies and other beverage, I’ll be honest, I thought it sounded disgusting. Yes, I love oatmeal, but it’s already mushy and you hardly have to chew it. Now we’re drinking oats?? The world has gone mad.
But, hear me out: I’ve tried it and I like it. Seriously. While it’s not my #1 go-to for smoothies, it does work and it’s a great fit for this smoothie with peanut butter, honey, and banana. Also, this oat smoothie recipe has the added benefits of keeping you full longer and giving you an added boost of fiber. Plus, if you have limited time in the morning, this is a great way to take breakfast on-the-go.
There is one trick I insist on when making an oat smoothie: pulverizing the oats first. I love how the oats thicken my smoothie, but I also don’t want large pieces of chewy oats.
I make all of our smoothies in our Ninja Blender, so I do this right before making the smoothie. I put the oats into the blender and pulverize it. Many blenders will have no trouble doing this to a small amount of oats, but you can whirl them in a food processor, if you prefer.
After the oats are broken up, add your almond milk (or other milk of choice). Let the milk sit for a couple minutes, which helps the oats to soften and soak up a bit of the milk. During this time, grab the rest of your oat smoothie recipe ingredients and start adding them to the blender: peanut butter, banana, and honey.
Then, blend and enjoy your Peanut Butter and Honey Oat Smoothie!
Below is the full recipe, ready for you to print. If you aren’t ready to make this yet, be sure to save to one of your Pinterest boards so you can find it easier later.
Peanut Butter Banana Oat Smoothie
A thick and creamy combination of frozen bananas, peanut butter, Greek yogurt, oats, and flaxseed meal.
Yield: 1 (10-ounce) Smoothie
Total Time: 5 minutes
Prep Time: 5 minutes
Cook Time: 0 minutes
1 tablespoon creamy peanut butter
1/4 cup fat-free Greek yogurt (vanilla or plain)
1 tablespoon old-fashioned oats
1/3 cup milk (cow, soy, or almond)
Place all of the ingredients in the bowl of your blender. Pulse until smooth and creamy.
Peanut Butter Oats & Banana Smoothie Recipe
Give this nutritious blend of oats, peanut butter and bananas a try to start your day on a good note. Make this smoothie for breakfast or serve it to your kids as an after school snack.
The Peanut Butter Oats and Banana Smoothie Recipe is a wholesome, nutritious and quick smoothie that you can serve for your kids when they are back from school, play or in the midst of busy school work. It can be given given to kids during exam time to keep them healthy and sharp.
All you need to make this smoothie is some peanut butter, bananas, oat and dates and your smoothie will be ready in minutes. If your rushed for time then having a wholesome smoothie like this one is the way to go.
You can serve Peanut Butter Oats & Banana Smoothie recipe for breakfast with Chilli Cheese Toast Recipe .