Protein Smoothie with Oats and Peanut Butter
A quick, energizing smoothie perfect for post-workout recovery. It blends whey protein, oats, and peanut butter for a delicious and satisfying low-calorie boost.
For 1 serving
Prepare the banana
Peel and slice the quarter banana into smaller, manageable pieces. This ensures easier blending and helps achieve a smoother consistency in your final smoothie, preventing any large chunks from remaining.
Combine all ingredients in a blender
Add the sliced banana, 10g whey protein powder, 1 tbsp rolled oats, 1 tsp peanut butter, 0.5 cup nonfat milk, 1 tsp unsweetened cocoa powder, 1 pinch cinnamon powder, and 0.25 cup water into a high-speed blender.
TIPFor an extra cold and thick smoothie, consider adding 2-3 ice cubes along with the other ingredients before blending.Blend until smooth and serve
Secure the lid on your blender and process on high speed for 30-60 seconds. Continue blending until the mixture is completely smooth, creamy, and free of any visible oat or banana chunks. Pour immediately into a glass and enjoy.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker, colder smoothie, always use a frozen banana. Peel and slice it before freezing for easier blending.
- 2If you don't have a high-speed blender, you can blend the oats first to create a fine powder, which prevents a gritty texture.
- 3Adjust the amount of water or milk to reach your desired consistency.
- 4This smoothie is best consumed immediately for optimal taste and texture.
Adapt it for your goals.
Vegan
Use a plant-based protein powder (like pea or soy), replace skim milk with unsweetened almond milk, and ensure your peanut butter is dairy-free.
high proteinHigh protein
To increase protein without significantly adding calories, replace the skim milk with 1/2 cup of liquid egg whites. This will slightly alter the flavor.
dairy freeDairy free
Substitute skim milk with an equal amount of unsweetened almond milk or water, and use a dairy-free protein powder.
Why this is on our healthy list.
Muscle Recovery
Whey protein provides essential amino acids that help repair and build muscle tissue after a workout.
Sustained Energy
Rolled oats offer complex carbohydrates and fiber, providing a steady release of energy to replenish glycogen stores.
Electrolyte Boost
Bananas are a good source of potassium, an important electrolyte that can be lost through sweat during exercise.
Frequently asked questions
Yes, it's designed as a low-calorie recovery drink. It provides a moderate amount of protein for muscle repair, complex carbs from oats for energy, and healthy fats from peanut butter.