Banana Peanut Butter Smoothie

banana peanut butter smoothie
Patsy Catsos, MS, RDN, LD
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 2 (3/4 cup each)

Nutrition Highlights (per serving)

244 calories
11g fat
27g carbs
11g protein
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Nutrition Facts
Servings: 2 (3/4 cup each)
Amount per serving  
Calories 244
% Daily Value*
Total Fat 11g 14%
Saturated Fat 3g 15%
Cholesterol 7mg 2%
Sodium 90mg 4%
Total Carbohydrate 27g 10%
Dietary Fiber 4g 14%
Total Sugars 18g  
Includes 0g Added Sugars 0%
Protein 11g  
Vitamin D 0mcg 0%
Calcium 257mg 20%
Iron 1mg 6%
Potassium 602mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Low-FODMAP smoothies can be a challenge. Smoothies often rely on a lot of fruit to make them thick so they can be very high in FODMAPs. This winning combination of bananas and peanut butter uses a few tricks to create a creamy smoothie that is so yummy it could pass as dessert.

The two key ingredients that make this a nice, thick smoothie are frozen fruit and ground chia seeds. The frozen bananas are loaded with complex carbohydrates and potassium and have been found to aid in weight loss and diabetes prevention. Grinding chia seeds in the first step of this recipe increases their thickening power, plus you get some plant-based omega-3s, which come with heart health and brain health benefits.


  • 2 teaspoons chia seeds
  • 1 cup lactose-free yogurt
  • 1 peeled, frozen medium banana
  • 2 tablespoons peanut butter
  • 1/4 teaspoon vanilla extract


  1. Add chia seeds to a dry blender (avoid adding to a wet blender as they will stick to sides) and process into a powder, about 30 seconds. The chia seed powder may stick to the cover and sides of the blender; tap the sides or scrape down with a spatula to gather them in the bottom.

  2. Add yogurt, frozen banana chunks, peanut butter, and vanilla. Blend for 60 seconds. Stop and scrape down blender, moving any chunks that did not blend. Cover and pulse blender again until smooth, 30 to 45 seconds.

Variations and Substitutions

One cup of lactose-free kefir can be used instead of 1 cup of lactose-free yogurt. Smoothie will be slightly tarter than with yogurt.

You can also add a couple of drops of stevia extract if desired, for a dash of additional sweetness.

Cooking and Serving Tips

  • This recipe makes two servings; it’s hard to make less in a full-size blender. Share with someone, or refrigerate half of it for up to two days to eat later. This smoothie will stay thick, so it is a great make-ahead breakfast or snack.
  • Prepare frozen bananas ahead of time to have on hand for smoothies. Peel the banana, break it into 6 pieces, and store them in the freezer in an airtight container or zip-top bag.
  • If you don’t have a frozen banana, you can still make a thick smoothie by chilling it for 10 to 15 minutes in the refrigerator or freezer before serving.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Falcomer AL, Riquette RFR, de Lima BR, Ginani VC, Zandonadi RP. Health benefits of green banana consumption: A systematic review. Nutrients. 2019;11(6):E1222. doi:10.3390/nu11061222

  2. Lane K, Derbyshire E, Li W, Brennan C. Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: A review of the literature. Crit Rev Food Sci Nutr. 2014;54(5):572-579. doi:10.1080/10408398.2011.596292