The banana chia smoothie with chocolate peanut butter is a quick, delicious, and satisfying option for breakfast or a snack. It’s creamy, packed with protein, fiber, and nutrients, and takes less than 5 minutes to make.
Plus, it’s easy to customize and a hit with both kids and adults, even picky eaters. Packed with 20 grams of protein and 15 grams of fiber, this smoothie recipe is also rich in omega-3 fat.
Ingredients
Chia seeds
Chia seeds are tiny yet mighty. They contain an impressive amount of protein, fiber, healthy omega-3 fat in the form of polyunsaturated fat, other nutrients, and antioxidants.
Research shows that chia seeds may lower blood pressure and cholesterol, supporting heart health, while also helping to control blood sugar levels and improve stool bulk.
Bananas
Bananas are a staple food in many countries. They’re convenient, inexpensive, and contain essential nutrients, fiber, and antioxidants.
Bananas are also naturally sweet and used in place of sugar in some recipes.
Plus, research shows that bananas may support digestive and heart health and muscle function due to their magnesium, potassium, and electrolyte content.
Milk
Milk is an easy way to obtain nutrients like calcium, phosphorus, and vitamin D. Cow’s milk and some other non-dairy alternatives like soy milk and pea milk also contain a good amount of protein.
However, the protein and other nutrient content varies significantly among different non-dairy alternatives, so it’s important to check labels.
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 healthy fat content and nutritional value.
Elevate the flavor of the banana chia smoothie by adding chocolate peanut butter.
Feel free to use peanut or nut butter, or try seed butter for something different and less nutty.
I don’t have a brand preference, but for chocolate peanut butter, I prefer Peanut Butter & Co’s dark chocolate version. It has a lower sugar content compared to other chocolate spreads.
Oats
Oats are a great source of protein, fiber, and key nutrients like iron, magnesium, and phosphorus. They contain beta-glucan, a fiber that helps lower cholesterol, blood sugar, and supports immunity.
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 going strong for over 10 years. Plus, it’s inexpensive.
A blender is essential for making smoothies and other recipes. For those who need a quick and easy breakfast or snack, smoothies provide a convenient way to intake vital nutrients.
Steps
Combine all the listed ingredients in the blender and blend.
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 isn’t a good idea as it may cause digestive issues. Stick to 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
– Apricot
– Kiwi for a tart flavor
– Avocado is another creamy base for smoothies but since it’s not sweet like other fruits, the taste may be remarkably different.
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 .
I do have banana smoothie with all the mentioned ingredients except chia seeds regularly. But now that I found this amazing recipe with chia seeds in it I’ll definitely implement it to my regular diet from now on. Thanks for this wonderful recipe and nutritional guide.