Low-Fat Peanut Butter and Banana Shake Recipe

By
Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.
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Dana Angelo White, MS, RD, ATC
Medically reviewed by
Medically reviewed by Richard N. Fogoros, MD on March 17, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard N. Fogoros, MD
Updated on September 20, 2019
Lowfat PB and Ban Shake
Dana Angelo White
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 2

Nutrition Highlights (per serving)

156 calories
2g fat
29g carbs
10g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 2
Amount per serving  
Calories 156
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Cholesterol 1mg 0%
Sodium 195mg 8%
Total Carbohydrate 29g 11%
Dietary Fiber 4g 14%
Total Sugars 19g  
Includes 0g Added Sugars 0%
Protein 10g  
Vitamin D 0mcg 0%
Calcium 109mg 8%
Iron 1mg 6%
Potassium 711mg 15%
*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.

Those who experience heartburn often have to avoid peanut butter—the high-fat​ content in it and other nut butters makes it difficult to digest and may cause symptoms to flare up.

There is a lower-fat alternative to these ingredients that many folks don't know about, and it's the secret ingredient in this blended beverage. Powdered peanut butter is made from real peanuts, but most of the fat has been removed so it's much lower in fat and calories. This leaner version of peanut butter gives the shake plenty of flavor and protein but slashes the fat down to 2 grams per serving.

Ingredients

  • 1 medium banana, frozen and chopped
  • 1 cup coconut water
  • 4 ounces plain nonfat Greek yogurt
  • 2 tablespoons powdered peanut butter

Preparation

  1. Place banana, coconut water, Greek yogurt, and powdered peanut butter in a blender.

  2. Blend until smooth.

  3. Serve immediately.

Ingredient Variations and Substitutions

Get creative and make this shake with different types of heartburn-friendly fruit. Most are, except for citrus and green apples Choose fresh or frozen fruit, as frozen is just as nutritious as fresh. It's often much more affordable, too.

If you have a fresh banana on hand, freeze the coconut water in ice cube trays and use that as the frozen component instead. Coconut water is light and refreshing and naturally contains lots of potassium for healthy muscles and a strong heart.

For an even creamier shake plus a boost of calcium and vitamin D, use low-fat milk or low-fat coconut milk in place of coconut water.

Cooking and Serving Tips

Look for powdered peanut butter at large chain grocery stores or buy it online. The price can vary significantly, so shop around to find the best deal. You can also mix with a small amount of water and use as a replacement of peanut butter in other recipes.

Have bananas on the counter that are about to go bad? Store very ripe bananas in a resealable bag and place in the freezer. Not only can this can help reduce food waste, it can help save money.

This shake is best enjoyed right out of the blender. If you have leftovers, pour into popsicle molds and freeze for an icy treat.

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