Banana Protein Smoothie

Name: Banana Protein Smoothie
Total time: 5 min
Ingredients: 1 cup oat milk; 1 scoop vanilla protein powder; 1 tablespoon chia seeds; 1 ½ frozen bananas ((sliced))

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Get a boost of protein with this simple 4-ingredient smoothie. With high protein content, this smoothie is a great post-workout drink.

Recipe Highlights

This satisfying drink is made of oat milk, vanilla protein powder, chia seeds, and frozen bananas.
Bananas are rich in fiber and antioxidants, making it ideal for healthy smoothies.
The recipe makes 16 ounces (2 cups) of banana protein smoothie.

RELATED: 17 Dairy-Free Smoothie Recipes

5 Banana Protein Smoothie Benefits

1. Boosts Feelings of Fullness

This smoothie is a source of fiber, protein, and healthy fats. These nutrients have a satiating, or filling, effect on the body.

The fiber comes from banana. When you eat fiber, it moves slowly through your body, which increases fullness. Protein, which comes from protein powder and chia seeds, increases satiety hormones. They signal to your brain that you’re full.

2. Supports Digestive Health

Eating high-fiber fruits like bananas is good for your digestive system. Fiber promotes normal bowel movements, keeping you regular. Chia seeds also contain some fiber, adding digestive benefits of this smoothie.

3. Enhances Exercise Recovery

After exercise, it’s important to eat protein and carbohydrates. Protein helps your muscles recover grow. For best results, consume protein within 60 minutes of working out.

Carbs replace your levels of glucose, your body’s main source of energy. A lot of it is used during exercise. This smoothie is rich in protein and healthy carbs, making it an ideal post-workout snack.

4. Maintains Muscle Health

Your muscles need protein to stay strong. This is important even if you’re not physically active, especially as you get older. With its high protein content, drinking this smoothie will support good muscle health.

5. Reduces High Cholesterol

High blood cholesterol can make it hard for blood to reach the heart which can lead to heart disease. The fiber in banana and chia seeds could help. Fiber reduces how much cholesterol is absorbed by the body, which lowers blood cholesterol.

Ingredient Notes

Ingredients for a banana protein smoothie.

Oat milk: Use unsweetened and unflavored oat milk so you can better control the taste.
Vanilla protein powder: Protein powder makes the smoothie thick and creamy. The vanilla flavor works well with bananas, but you can use unflavored or chocolate powders too.
Chia seeds: Chia seeds have a thickening effect in drinks. They also have a mild nutty flavor.
Frozen bananas: For the best flavor, use bananas with a yellow peel and some brown spots. This is a sign that the banana is ripe and sweet.

For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.

Variations

Seeds: If you don’t have chia seeds, hemp seeds or flax seeds also work. Both ingredients have a nutty flavor, just like chia seeds. They contain protein, fiber, and anti-inflammatory omega-3 fats. Use 1 or 2 tablespoons per drink.

Nut butters: To deepen the flavor of your smoothie, add 1 or 2 tablespoons of nut butter. Tasty options include cashew butter, peanut butter, and almond butter. These ingredients have some protein, along with antioxidants and good fats.

Leafy greens: For even more nutrients, add a handful of leafy greens to the recipe. They’re high in antioxidants, fiber, vitamins, and minerals. Baby kale and spinach are great options. If you want to use the regular kind, be sure to cut off the stems.

Step-by-Step Instructions

Chia seeds, protein powder and oat milk in a blender.

Step 1: Pour oat milk into the blender. Add protein powder and chia seeds.

Start with liquid ingredients for the smoothest blend.

Banana, chia seeds, protein powder and oat milk in a blender.

Step 2: Add frozen banana.

Step 3: Blend until smooth. Start on a low speed, then increase to high.

Step 4: Pour into a cup. Serve immediately.

Blender Tips

Before freezing fruits, cut them into chunks.

Adding a whole frozen banana to a blender can be dangerous. It can damage the blades and container.

Instead, cut the banana into coins before freezing it. Your blender will have an easier time pureeing the fruit. If you have a powerful blender, you can cut the banana into slightly bigger pieces, about the size of apple wedges.

Avoid loading ingredients randomly.

For a smooth and even blend, add ingredients from lightest to heaviest. The lighter ingredients include liquids and liquid sweeteners. Follow with add-ins, including powders and nut butters. Next load any leafy greens, followed by fresh fruit. Finish with ice or frozen fruit.

Blend on high for most of the time.

To keep your blender’s motor cool, don’t blend on low speed for too long. Start on low speed for about 10 seconds, enough to break down the ingredients. Then increase the speed to high for the time listed in the recipe.

Push ingredients down with a tamper.

Most blenders come with a tamper. To use it, put the tamper through the lid while the blades are moving.

As you rotate the tamper, it will push ingredients toward the blades, ensuring everything is pureed. The tamper has a stopper, so it won’t touch the blades.

Scrape out extra smoothie.

Another useful tool for making smoothies is a blade scraper. The tip is designed to reach under the blades, letting you remove leftover smoothie. It’s a simple way to prevent wasting smoothie.

Expert Tips

If you prefer sweeter smoothies, add a chopped and pitted Medjool date.
Make a thicker smoothie by adding extra frozen banana or a few ice cubes.
To thin the smoothie, add a splash of oat milk and blend for 10 seconds to combine.
Always check the protein powder’s packaging before using it in smoothies. Some brands recommend using more than 1 scoop per drink.
Keep leftover smoothie in the refrigerator for up to 2 days. If the ingredients separate, mix the smoothie before drinking it.

Questions You May Have

Are banana protein smoothies good for you?

Banana protein smoothies are rich in fiber, antioxidants, and protein. The trick is to use fresh ingredients and minimal sweeteners.

How many bananas should I add to my smoothie?

For a single 16-ounce smoothie, one frozen banana should be enough. Adding too much might make the drink too thick.

Can I use dairy milk?

Yes. Instead of oat milk, you can use dairy milk. It will add extra protein and calcium. For a dairy-free option that’s high in protein, use soy milk.

Ingredients for a banana protein smoothie in a blender.

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