Like the sandwich, but better and full of protein.
Hey there!
This PB&J protein smoothie will be your new best friend if you like quick breakfasts or want something tasty after working out. It has a thick, creamy texture and a natural sweetness that reminds me of a classic peanut butter and jelly sandwich. But it’s a lot more refreshing and has a lot of protein. No cooking, just mixing. It only takes about five minutes.
Let’s do it.
Why I Love This Recipe
Okay, let’s be honest: this smoothie is one of my favorites. I started making it when I was in the “I need to eat more protein but also love dessert” phase, and it stuck. I didn’t think it would taste so much like a PB&J sandwich, but it was cold and creamy. A game-changer.
I love this:
- Protein, healthy fat, fruit, and fiber make up this all-in-one meal or snack.
- You don’t need any strange powders; just a scoop of basic protein and real food.
- This tastes like school lunches, but it’s grown-up friendly.
- You can change the fruit, nut butter, and even the type of protein.
- Any time of day is great—breakfast, after the gym, or a lazy dinner.
🍽 Portions and Time
- Number of servings: 2
- Time: 5 minutes
- Time to cook: 0 minutes
Macros (per serving, based on a recipe that uses whey protein and honey)
- 310 calories
- 23 grams of protein
- 27g of carbs
- 16g of sugar, most of which is natural
- 14g of fat
- 5 grams of fiber
What You Will Need
- 1 cup of almond milk without sugar
- 1/2 cup of frozen strawberries
- 1/2 cup of frozen blueberries
- One ripe banana
- 2 tablespoons of smooth peanut butter
- One scoop of vanilla protein powder (whey or plant-based)
- 1/2 teaspoon of vanilla extract
- 1 tablespoon of honey or maple syrup (optional)
- A few ice cubes (optional for a thicker smoothie)
🛠 What you’ll need
- Mixing machine
- Spoons and cups for measuring
- Little bowls
- Spoon or spatula
🚫 Things You Shouldn’t Do
- Too much ice makes it watery. Instead, use more frozen fruit.
- Don’t skip the banana; it’s what makes it creamy and sweet.
- Not adding liquid first: The blender works better when you use almond milk.
- Over-blending: You don’t have to run it for a long time. Usually, 30 to 45 seconds is enough.
How to Make a Creamy Protein Smoothie with Peanut Butter and Jelly
- Put almond milk in the blender.
- Put in some frozen blueberries and strawberries.
- Add banana slices
- Add peanut butter that is smooth and creamy
- Put in the protein powder and vanilla
- Add ice and honey (optional)
- Mix until smooth.
- Pour and Serve
🔁 Changes and Substitutions
- For milk, use oat, soy, or dairy milk.
- Fruit: Raspberries, blackberries, or cherries are good choices.
- Instead of peanut butter, use almond butter or sunflower seed butter.
- Sweetener: You can use stevia instead of honey to cut down on sugar.
- Chocolate protein powder is good if you want a “choco PB&J” taste.
Tips for Making Ahead
Make smoothie packs:
- Put protein powder, bananas, and berries in freezer bags.
- Put in the freezer until you’re ready.
- Put everything in the blender with almond milk and peanut butter, blend, and go!
🥡 Storing and Reusing Food
Keep in the fridge for up to 24 hours in a sealed jar. Before you drink, shake it.
Pour into molds to make frozen treats that look like smoothie pops!
What to Serve With
- Almond butter on whole grain toast
- Eggs that have been boiled hard
- A small amount of trail mix
- Toast with avocado
- A granola bar or overnight oats on the side
🔬 Why This Recipe Works (A Quick Look at Science)
The protein, fat, and carbs in this smoothie are what make it work. There is natural sweetness and fiber in the banana and berries. Peanut butter makes things creamier and adds healthy fat, which slows digestion and keeps you full. Adding protein powder makes it more filling and complete.
Frozen fruit also acts like ice, but better, so your smoothie stays thick and doesn’t taste watered down.
Ideas for a meal plan
- A piece of toast or a granola bar for breakfast on the go
- Fuel after a workout: it has the right amount of protein and carbs.
- A light dinner with some almonds or popcorn on the side
- A snack in the middle of the day to keep you from crashing at 3 PM
❓ Frequently Asked Questions
- Can I use berries that are fresh instead of frozen?
- Yes, but the smoothie won’t be as thick. If you do, add some ice cubes.
- What kind of protein powder is the best?
- Both vanilla whey and plant-based work well. For a change, chocolate works too!
- Is this smoothie free of dairy?
- Yes, as long as your protein powder doesn’t have any dairy in it.
- Is it possible to make it nut-free?
- Yes, you can use sunflower seed butter instead of peanut butter and a milk that doesn’t have nuts in it.
💬 End of the line
This Creamy PB&J Protein Smoothie is a quick, easy meal that tastes like childhood, is creamy, refreshing, and secretly good for you. I bet you’ll be hooked after just one try.
Mix it up and tell me what you think! If you try any fun variations, please leave a comment. I love hearing how you change things up!