Chocolate Peanut Butter Smoothie
Updated: Jan 21, 2022
“Are smoothies a snack or a meal?” is a question I seem to get A LOT! Depending on the recipe, the answer is often neither. Most smoothies are too high in carbohydrates for a lot of people to have as a snack (if blood sugar balance is a concern), but they’re also too low in Calories and other nutrients to really be a whole meal. I decided I was going to find the perfect recipe for a “snack smoothie” in terms of nutrients, but still make it taste good. After several months of whipping up a whole lot of smoothies, I finally landed on the perfect recipe!
This recipe is lower in carbohydrates due to using Fairlife milk. If you haven’t heard of it, Fairlife is an ultra-filtered milk that has more protein and less carbohydrates and sugar compared to regular cow’s milk. Other bonuses include having a longer shelf life and being lactose-free.
This recipe has 22g of carbohydrates, which generally works well in terms of blood sugar control for my patients with type 2 diabetes, especially considering it also has 3.5g fiber and 11g protein. In terms of micronutrients, it is a good source of vitamin D, calcium, iron and potassium!
½ medium frozen banana
4 oz 2% Fairlife milk
1 Tbsp cocoa powder
1 Tbsp peanut butter powder
½ cup ice cubes
Mix ingredients in blender until smooth.
This recipe uses higher fat milk which is great for people with polycystic ovary syndrome or women who are trying to conceive. Higher fat milk is also great for toddlers under the age of 2. If you are using a lower fat Fairlife milk, consider using regular peanut butter instead of peanut butter powder; this will add some fat and calories to the smoothie to make it more filling.
Feel free to add more or less ice depending on how thick you like your smoothie. The more ice the better in my opinion as it really adds bulk and thickness, making it more satisfying.
Sat Fat: 1.5g
Added Sugar: 0.5g
Vitamin D: 2.5mcg (13% DV)
Calcium: 210mg (16% DV)
Iron: 2.3mg (13% DV)
Potassium: 545mg (12% DV)