Peanut Butter Protein Shake | Natalie's Health (2024)

This thick and creamy Peanut Butter Protein Shake is full of peanut butter flavor and absolutely delicious. It's made with only 6 simple pantry ingredients, incredibly filling and super healthy, made without added sugars. Is the perfect way to start your day or refuel your body after a workout.

The beginning of January means only one thing for me - returning to my usual work/life routine. After Holiday binging and complete laziness, it was time for me to get back on track with my healthy lifestyle as well. Meaning having a healthy breakfast in the morning is a "must" again. The same goes for exercising in the afternoons.

Having a protein shake after a workout became part of my daily routine as well. This is something relatively new to me. I didn't use shakes before simply because I didn't exercise that hard.

But with the new strength training program, I'm doing, I simply need that extra protein boost after the workout. Protein shakes are an easy and convenient way to refuel the body after exercise. Plus, they help recover the muscles.

One of my favorite protein shake flavors is, of course, peanut butter. I'm a huge fan. And while you can buy peanut butter flavored protein powders in the store, I kinda like to create my own shakes using unflavored protein powders.

I'm not against flavored protein powders, don't get me wrong. I do use them sometimes. But mostly, I buy unflavored ones. They don't contain sweeteners (low-carb sugars bother my digestion). Plus, they are like a blank canvas. I can mix different flavors and make shakes depending on my moods and desires. I can add some extra nutrients I need as well.

This Peanut Butter Protein Shake is a very classic one. But reinvented it to better fit my post-workout needs. Besides protein, it's loaded with fibers, essential Omega-3s, and other important nutrients.

Plus, it's creamy, dreamy, perfectly flavored. Sweet, yet made without any added sugars—a winner for those who avoid unnecessary sugars and try to lose weight. Like me atm.

Ingredients used

To make this healthy protein shake I used only simple pantry ingredients. You probably have them at home. You will need:

• Milk.I used oat milk, but you can use whatever milk you prefer and like. Note that coconut milk won't work well here, because of the flavor.
• Peanut Butter is a star ingredient in this protein shake. I usedcreamy all-natural peanut butter (the one made without added sugars or oils). Peanut butter is a quite versatile protein-packed spread that is not only super tasty but super healthy too. It’s packed with proteins and healthy fats, as well as fibers. (1) A great addition to smoothies and shakes if you're looking to give them a little boost.
• Bananais an amazing fruit. It's sweet and packed with many nutrients, especially gut-friendly fibers. Very filling and great for refueling your body. I used a ripe banana. It gave sweetness so there was no need to use extra sugars.
• Protein powder: No protein shake is complete without protein powder. I like to use unflavored protein powders when making shake with banana because you'll get enough sweetens from banana. But you're welcome to use any protein powder you're normally using. Vanila flavored is great here.

To give protein shake extra flavor and some more boost, I tossed in some superfoods as well:

• Cinnamon:I'm always using Ceylon cinnamon, also known as "true" cinnamon. It's a highly delicious spice with manyhealth benefits. Cinnamon gave this protein shake a wonderful flavor.
• Flax seedsare an excellent source of heart-healthy Omega-3 fats, fiber, and other unique plant compounds. A great addition to shakes and smoothies, making them more filling and balanced.Grinding flax seeds is the best way to make the most of their health benefits.

How to make Peanut Butter Protein Shake

Making this creamy deliciousness is quite easy. It will take you 5 minutes (tops!). You will only need a blender. Here's how to make it:

• Prepare and measure all ingredients usingmeasuring cups.
• Take theblenderand add all ingredients.Add ice cubes, if using.
• Mix everything on high speed until you get an even silky texture.
• If the shake is too thick, add a little more liquid – milk or water. Blend again until everything is well combined.
• Taste the shake and add additional sweetener if the shake is not sweet enough. I recommend using 1-2 soaked dates, date syrup, raw honey or maple syrup, stevia, or any low-carb sweetener. This is totally based on your preference.
• Transfer the shake into a glass.
• ADD TOPPINGS: I used cacao nibs and peanut butter. Be creative here and add toppings you like.
• Serve and enjoy!
• Makes 1 portion that serves 1 person (full meal) or 2 servings as a snack.

Substitutions

• Substitute oat milk withany plant-based milk except coconut milk. Coconut milk won't work well here. Cow's milk is fine.
• Substitute ground flax seeds with hemp seeds or chia seeds.

Tips for storing

• Store in a glass jar with a lid or shaker and keep refrigerated for up to one day.
• Don't forget to shake it or stir it with the spoon before consuming it.
• Flax seeds tend to make the smoothie thick in the morning (they soak up the moisture), so you may need to add a bit of liquid the next day - milk or water.
• Remember, all shakes oxidate when left standing. That's not bad, but to reap all benefits from ingredients, it's best to have this protein shake freshly made.

Recipe variations

• Make it without banana: Substitute banana with ½ avocado. It will make smoothie creamy.
• Make it keto:Use ½ avocado or ¼ cup cream instead of banana. Add in 1 teaspoon of MCD oil or coconut oil if desired. Substitute oat milk for unsweetened hemp or almond milk.
• Make it weight loss friendly:Use only ½ banana to cut down calories.
• Make it gluten-free.Use certified gluten-free oats.
• Make it vegan: Use vegan protein powder and plant-based milk.

Useful tips

• To make the Peanut Butter Protein Shake more refreshing, add ice cubes, or usefrozen diced bananas.
• Use natural peanut butter without added sugars or oils. Read the labels!
• When adding your ingredients to your blender, always add the liquid first. Doing this will help your blender run easily and it will prevent making lumps.
• Use ahigh power blenderto ensure everything blends well and the protein shake is silky smooth.
• If you are using dates, soak them in warm water for 10 minutes. Drain them before using them.
• Make sure you're using ripe bananas, to achieve the desired sweetness.

This Peanut Butter Protein Shake is the perfect postworkout meal. A great breakfast option too. It's packed with proteins and has all the nutrients body needs to charge into a busy day. It's also a great snack if you split the portions throughout the day.

Try these protein-packed treats too:

• Chocolate Peanut Butter Protein Balls
• Peanut Butter Protein Balls
• Matcha Protein Shake
• Shamrock Protein Shake

Recipe

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