Recipes Health Conditions Heartburn Low-Fat Peanut Butter and Banana Shake Recipe By Dana Angelo White, MS, RD, ATC facebook twitter linkedin instagram Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Dana Angelo White, MS, RD, ATC Medically reviewed by Medically reviewed by Richard 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. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Dana Angelo White (11 ratings) 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 Place banana, coconut water, Greek yogurt, and powdered peanut butter in a blender. Blend until smooth. 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. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit