The banana chia smoothie with a delightful addition of chocolate peanut butter stands as the ultimate choice for a no-fuss, delectable, and satiating breakfast or snack.
(Published Sept. 5, 2022. Updated Aug. 11, 2023)
Bursting with creaminess, this smoothie boasts a wealth of nutrients, abundant protein, and fiber that effortlessly gratify your hunger.
Its preparation takes mere minutes—less than 5 to be precise—and offers a canvas for personalization through substitutions and creative variations.
Notably, this scrumptious banana chia smoothie isn’t just for adults; its appeal extends to kids and even the fussiest of eaters, making it a fantastic choice for the entire family.
Why This Works
- Healthy with nutrient dense ingredients: chia seeds, milk, banana, and peanut butter.
- Filling with 20 grams of protein and 15 grams of fiber for this specific recipe
- Rich in heart-healthy omega-3 fat
- Natural sweet flavor from the banana
- Minimal ingredients
- A quick, no-cooking recipe
- Can be made in advance
- Easy to customize with your choice of milk, other fruits, and flavors.
Ingredients
Chia seeds
Chia seeds have been around for thousands of years but it’s only in recent years that they’ve gained popularity due to their “superfood” status.
Superfood is not a regulated term and is used more in marketing than in the nutrition sphere. Nonetheless, these foods offer health benefits beyond their nutritional value.
Chia seeds are tiny yet mighty. They contain an impressive amount of protein, fiber, healthy omega-3 fat in the form of polyunsaturated fat, and other nutrients and compounds such as antioxidants.
Research has shown that these properties in chia seeds may help lower cholesterol and blood pressure, curb blood sugar spikes, and promote satiety [1, 2].
Bananas
Bananas are a staple food in many countries. They’re incredibly convenient, cheap, and contain essential nutrients, fiber, and antioxidants.
Bananas are also naturally sweet and used in place of sugar in some recipes.
Moreover, research shows that bananas may support digestive and heart health, improve blood sugar and blood pressure levels, and support exercise recovery due to their magnesium, potassium, and electrolyte content [3].
Milk
Milk has been part of our diet since the beginning of time and is an easy way to obtain nutrients.
Over the years, we’ve seen an increase in a variety of milk. While cow’s milk is still a part of many individuals’ diets, we now have a wide range of non-dairy milk to choose from, including soy milk, almond milk, rice milk, pea milk, and more.
Milk contains many essential nutrients and calcium is what it is most known for. Calcium is essential for strong bones and health.
Health experts often recommend milk as a high calcium source to consume to help prevent bone diseases such as osteoporosis [4].
Cow’s milk and some other non-dairy alternatives also contain a good amount of protein which we need for the growth and repair of cells.
Chocolate peanut butter (or nut or seed butter)
Peanut butter offers protein and other essential nutrients like vitamin E and iron.
Health experts recommend adding peanuts and other nuts to the diet due to their heart-healthy fat content and nutritional value. [5]
Elevate the indulgence of the banana chia smoothie by incorporating chocolate peanut butter. This tasty twist adds an irresistible cocoa-infused essence, transforming your breakfast or snack into a delightful treat.
Feel free to embrace your palate’s preferences by opting for regular peanut or nut butter, or even experimenting with seed butter for a unique twist.
While I don’t have a strong preference for any particular peanut butter brand, when it comes to chocolate peanut butter, I lean toward the Peanut Butter & Co’s dark chocolate variant.
It’s worth noting that this particular choice has a lower sugar content compared to other chocolate spreads on the market.
Oats
Oats stand out as a superb source of protein, fiber, and essential nutrients such as iron, magnesium, and phosphorus.
Notably, oats contain beta-glucan, a type of fiber that forms a gel-like solution and can help lower cholesterol and blood sugar [6].
For those seeking an extra dimension of heartiness and nourishment, the inclusion of rolled oats in your smoothie is a smart choice.
Raw rolled oats are ideal for smoothies as they’ve gone through processing. Avoid using steel-cut oats as that can give a gritty and tough texture.
Optional ingredients
Add another layer of optional flavors to your banana chia smoothie:
- Cinnamon
- Ginger
- Vanilla extract
Spices like cinnamon and ginger not only add flavor, but antioxidants, too.
Equipment Used
Any kind of blender will do for this smoothie recipe.
I use a Nutribullet blender which has been working great for the past 10 years. I’ve even blended carrots in it when making a veggie smoothie. It won’t blend like a high-powered and more expensive blender, but it does the job.
A blender is a must-have for creating smoothies along with other recipes. For people who need a fuss-free and quick breakfast or snack, smoothies are a convenient way to get an appreciable amount of nutrients in.
Steps
Combine all the listed ingredients in the blender and blend. Be sure to follow the guidelines provided by your blender’s manufacturer, especially if there’s a designated sequence for incorporating liquids and solids.
Enjoy your freshly blended banana chia smoothie immediately or refrigerate for later. Chia seeds naturally thicken the smoothie over time; for a smoother consistency, blend in a bit more milk as needed.
Frequently Asked Questions
This is not necessary since the chia seeds will blend with a liquid. But you can soak them for 5 to 10 minutes. Just let them sit in the milk before blending.
Chia seeds are very absorbent and will thicken the smoothie. The longer the smoothie sits, the thicker it will get. So, it’s best to consume your banana chia smoothie immediately after blending.
Yes. Chia seeds can help with regularity due to their high fiber content. A 2-tablespoon serving offers 8-10 grams of fiber.
Overdoing it on fiber is not a good idea as it may cause digestive issues. Experts recommend a moderate intake of no more than 2-3 tablespoons of chia seeds per day.
Banana is widely available and often used as a smooth creamy base in smoothie recipes. But feel free to reduce or swap out the banana if you don’t like it or want to try it in combination with other fruits.
These other fruits, fresh or frozen, work great in smoothies, too:
– Mangos – The creamy smooth texture is just as good as a banana.
– Strawberries, blueberries, and other berries.
– Cantaloupe and melon
– Pineapple
– Papaya
– Peach
– Kiwi
– Apricot
– Avocado is another creamy base for smoothies but since it’s not sweet like other fruits, the taste may be remarkably different.
Check out these other smoothie recipes:
Matcha Strawberry Smoothie 4 Ingredients
Mint Chocolate Protein Smoothie 6 Ingredients
Banana Chia Smoothie with Chocolate Peanut Butter and Variations
Equipment
- 1 blender – any blender will do
- 1 measuring cup to measure out the milk if your blender does not have measurement marks
- set of measuring spoons
Ingredients
- 1 cup milk of your choice
- 1 ripe banana (fresh or chopped & frozen)
- ¼ cup rolled oats
- 2 tablespoons chia seeds
- 1 tablespoon chocolate peanut butter (such as Peanut Butter & Co brand), nut butter, or seed butter
- ½ cup optional ice if you're using a fresh banana
- Optional: ⅛ teaspoon cinnamon or ginger; ½ teaspoon vanilla extract
Instructions
- Add all the ingredients to the blender and blend until smooth.
- Garnish with an optional sprinkling of ginger or cinnamon or drizzle of chocolate peanut butter and serve immediately.
- See the notes section if you're storing this in the fridge to drink later.
Notes
Tried this recipe? What variations or adaptations did you make? Share in the comments.
Thanks for sharing- Love your combo of ingredients – I like to add a bit of cold brew and use frozen bananas ..I don’t have chocolate nut butter but use a bit of dark chocolate syrup. Sometimes use a bit of Greek yogurt or peanut butter powder to boost protein if I need for a meal vs snack .