SmoothieVegetarian

Banana peanut butter oats shake

Name: Banana peanut butter oats shake
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Cuisine: Indian
Ingredients: 1 medium (100 g) Banana, ripe, broken into chunks; 20 g (2 heaped tbsp) Rolled oats; 1 tbsp (16 g) Peanut butter, unsweetened; 200 ml Toned milk, chilled; 1 pinch Cinnamon powder, optional; 3 Ice cubes

The classic post-workout shake made at home: 14 g protein from milk, oats and peanut butter, no powder needed.

Time: 5 min
Makes: 1 serving
Level: Easy
Gear: Blender / mixer

Per serving

1 tall glass (400 ml)

Calories: 360kcal
Protein: 14g
Carbs: 49g
Fibre: 6g
Fat: 13g
Sugar: 23g

A thick, filling shake of banana, rolled oats, peanut butter and toned milk. The oats and peanut butter slow the sugar from the banana down, and milk plus peanut butter give 14 g of protein without any supplement. Best within an hour after a workout, or as a quick breakfast when there is no time to cook.

High protein
No cook
Under 15 min
No added sugar
Post-workout
Breakfast

Contains dairy, gluten, nuts.

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Ingredients

1 serving

Banana · ripe, broken into chunks1 medium (100 g)
Rolled oats20 g (2 heaped tbsp)
Peanut butter · unsweetened1 tbsp (16 g)
Toned milk · chilled200 ml
Cinnamon powder · optional1 pinch
Ice cubes3

Method

1
Put the oats in the blender jar first and pulse 3–4 times until they look like coarse flour; this stops the shake from being gritty.
2
Add the banana chunks, peanut butter, milk, cinnamon and ice.
3
Blend on high for 45–60 seconds until completely smooth and slightly frothy on top. Pour into a tall glass and drink straight away.

Tips

Freeze peeled banana chunks the night before for a thicker, ice-cream-like texture.
Soaking the oats in the milk for 10 minutes before blending gives the smoothest result on a basic mixer-grinder.

Swaps

No peanut butter? Use 2 tbsp roasted peanuts, ground first: same protein, slightly less fat.
Optional boost: 1 scoop whey adds about 20 g protein.

Storage

Best fresh. Keeps 12 hours in the fridge in a closed bottle; shake well before drinking as it thickens.

Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.

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Calories
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Protein
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