Nutrition

Peanut Butter Protein Shake (No Protein Powder)

August 15, 2023

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Inside: Get a recipe for a filling, naturally candy peanut butter protein shake that’s filled with wholesome components and vitamins like calcium.

A glass of Peanut Butter Protein Shake with a red striped straw sits on a wood table. — One shake has virtually as a lot protein as three eggs.

Wish you and your youngsters had a filling, protein-rich drink for the morning–that didn’t require protein powder?

I did too. So I blended collectively this Peanut Butter Protein Shake that makes use of just some fundamental components and delivers 17 grams of protein per glass.

That’s virtually as a lot protein as three eggs!

This shake additionally entails a intelligent hack to make it naturally candy.

Ingredients for the Peanut Butter Protein Shake sit on a wood table: Milk, Peanut butter powder, dates, banana, and cinnamon — Just just a few easy components wanted–and no protein powder.

Ingredients You Need

Banana: I hold a bag of frozen, peeled bananas in my freezer on a regular basis
Milk: Use your milk of selection, both dairy or non-dairy milk similar to soy milk
Powdered Peanut Butter: You also can use 1-2 tablespoons of creamy peanut butter, both pure peanut butter or common peanut butter
Date: If yours aren’t pitted, take away the pit first
Cinnamon: You’ll simply want a splash for a taste increase

A glass dish of milk and dates sits on a wood table. A green lid sits alongside the dish. — Soaking dates in milk makes them simpler to mix.

A Sweet Smoothie Hack

One of my favourite methods to naturally sweeten a smoothie is with dates. They present a whole lot of pure sweetness, no added sugar wanted. But they are often robust to pulverize fully within the blender.

I received this nice tip from a reader: Soak them in a small, coated dish of milk in a single day. They’ll mix up a lot extra simply. You can hold a number of in milk (in an hermetic container) in your fridge for the week.

A glass of Peanut Butter Smoothie (No Protein Powder) sits on a wood table. — This shake is finest loved proper after mixing.

How to Make This Peanut Butter Protein Shake

Add all components to blender and course of till clean. (Be certain to mix it lengthy sufficient for a clean, creamy texture–you don’t need any banana chunks or date chunks left!) For finest outcomes, drink instantly. If it’s essential to retailer it within the fridge for later, give it a shake or good stir earlier than serving.

Swaps & Substitutions You Can Make

Swap the dates for two teaspoons maple syrup
Add a tablespoon of cocoa powder to make a chocolate peanut butter shake
Use 1-2 tablespoons of peanut butter instead of the powdered peanut butter
Add a handful of recent child spinach
Add a serving of collagen peptides, a scoop of plain greek yogurt, or perhaps a dollop of silken tofu for a thicker smoothie
Substitute sunflower seed butter (SolarButter), almond butter, cashew butter, or one other favourite nut or seed butter for the peanut powder

Two versions of the Peanut Butter Protein Smoothie sit on a wood table. One is brown and has cocoa in it, one is green and has spinach in it. — Cocoa powder and recent spinach make yummy variations.

FAQs About This Peanut Butter Protein Shake

How a lot protein does this shake have?

This peanut butter protein smoothie comprises 17 grams of protein per serving.

What is powdered peanut butter?

Peanut butter powder like PBfit is made out of roasted peanuts which are pressed to take away many of the fats after which floor right into a powder. Peanut butter powder can have slightly little bit of added sugar and salt. Pure peanut powder, just like the one under from Crazy Richard’s, has only one ingredient–pressed, floor peanuts. These powders are sometimes stocked proper alongside common peanut butter within the grocery retailer.

Is powdered peanut butter wholesome?

Yes! Peanut powder has had many of the fats eliminated, so the energy are decrease per ounce than peanuts or peanut butter. So whereas it doesn’t have all the advantages of these wholesome unsaturated fat, it does include increased concentrations of protein and fiber, plus the identical nutritional vitamins and minerals in peanuts and peanut butter, based on the National Peanut Board.

A container of PBfit Peanut Butter Protein Powder and a container of Crazy Richard's 100% Pure Peanut Powder sit on a wood table. — Powdered peanut butter (and pure peanut powder) will be discovered alongside common peanut butter.

Is this peanut butter protein shake recipe vegan?

No. But you can also make it vegan by swapping the dairy milk for non-dairy, similar to soy milk, oat milk, or almond milk.

What’s the perfect non-dairy milk to make use of?

If you don’t need to (or can’t) drink common milk, I’m a fan of soy milk as a result of it’s naturally wealthy in protein, with as a lot protein per glass as dairy milk. You can use unsweetened almond milk, however take into account that it comprises little or no protein–simply 1 gram per serving. Ditto for many oat milk.

How a lot protein do youngsters want?

Below are the minimal really helpful quantity of protein for various ages. Remember, these are simply minimums for well being. Most youngsters get increased ranges than this, and that’s advantageous! See Here’s How Much Protein Your Child Needs for age-by-age illustrations and 50 Meat-Free Protein Foods For Lunch Boxes for concepts.

Ages 1-2: 13 grams
Ages 4-8: 19 grams
Ages 9-13: 34 grams
Ages 14-18 (ladies): 46 grams
Ages 14-18 (boys): 52 grams

Is protein powder okay for youths?

Yes, however it might not be vital. Most youngsters (and adults) get loads of protein every day. And protein powder will be costly and include a whole lot of further components with questionable profit, like natural dietary supplements.

But protein powder is certainly a straightforward option to up protein consumption, particularly for choosy eaters. If you need to add a scoop of protein powder to this smoothie instead of the peanut powder, you possibly can actually try this.

More Protein-Rich Recipes