Description

A quick and easy post-workout shake combining peanut butter, banana, and protein powder for a creamy, nourishing boost that supports muscle recovery and keeps you full.

Ingredients

Scale

1 large ripe banana (about 120g)
2 tablespoons creamy, unsweetened peanut butter
1 scoop (about 30g) vanilla or chocolate-flavored whey or plant-based protein powder
1 cup (240ml) dairy or plant-based milk (almond, oat, or other unsweetened)
1/4 cup (60g) plain Greek yogurt (optional)
1 teaspoon honey or maple syrup (optional)
4–5 ice cubes
Pinch of ground cinnamon (optional)
1 teaspoon chia seeds or flaxseeds (optional)

Instructions

Peel and slice the large ripe banana for easier blending.
Pour 1 cup of your chosen milk and 1/4 cup of Greek yogurt into the blender.
Add 2 tablespoons of creamy peanut butter and 1 scoop of protein powder.
Add 1 teaspoon honey or maple syrup, a pinch of ground cinnamon, and 1 teaspoon chia or flaxseeds if using.
Add 4-5 ice cubes to chill and thicken the shake.
Secure the lid and blend on high for 45 seconds to 1 minute until smooth and creamy.
Check consistency; if too thick, add a splash of milk and blend briefly again; if too thin, add more ice cubes or banana.
Pour into a glass or shaker bottle and serve immediately.

Notes

Use ripe bananas with brown spots for natural sweetness. Blend banana and milk first to avoid peanut butter sticking to blades. Mix protein powder with a small amount of milk before adding other ingredients to prevent clumps. Drink within 30 minutes for best freshness and nutrient availability. Store leftovers in the fridge up to 24 hours and shake before drinking.

Prep Time: 3 minutes
Cook Time: 1 minute
Category: Beverage
Cuisine: American

Nutrition

Serving Size: 1 shake (about 12-16
Calories: 350400
Sugar: 15
Sodium: 150
Fat: 15
Saturated Fat: 3
Carbohydrates: 35
Fiber: 5
Protein: 2530

Keywords: peanut butter, banana, protein shake, post-workout, healthy snack, quick recipe, creamy shake, muscle recovery