5 Ingredients: Chocolate-Peanut Butter Smoothie

by in 1 Food, 5 Ways, Healthy Recipes, May 19, 2010
Toby's Chocolate, Peanut Butter and Banana Smoothie
Toby's Chocolate, Peanut Butter and Banana Smoothie

My family is always in a rush, so I like to whip up smoothies for a quick on-the-go snack or meal. To satisfy my chocolate cravings (and hunger), I make this recipe with five simple ingredients I always have on hand.

Chocolate-Peanut Butter Smoothies
Serves: 1

1 medium banana, frozen
1/4 cup non fat milk
1/4 cup non fat plain Greek yogurt
1 tablespoon natural, creamy peanut butter
1 tablespoon chocolate syrup

I always keep bananas on the counter for my kids to grab for a snack. When the bananas start to brown, I peel and store them in a plastic bag in the freezer. Frozen bananas add a frothy texture and loads of heart-healthy potassium.

Milk goes well with peanut butter and adds calcium and protein. To help cut artery clogging saturated fat, I recommend nonfat and low fat (1 percent) milk. If you’re intolerant or allergic to milk, read up on cow’s milk alternatives.

Plain Greek Yogurt
Creamy, tangy Greek yogurt has about double the protein of traditional yogurts, which will help keep you feeling full. If you’re feeling adventurous, try making your own.

Natural Peanut Butter
Packed with heart-healthy unsaturated fat, natural peanut butter is a staple in my fridge. Check the label to make sure yours isn’t packed with sugar and unhealthy hydrogenated fats. You can find out how several popular brands stacked up in our peanut butter taste test.

Chocolate Syrup

I often turn to chocolate syrup to satisfy  my sweet tooth. The secret is to control how much and how often you add the sweet stuff: A tablespoon added to a glass of milk, bowl of fresh berries or to a smoothie is all it takes. One tablespoon contains 50 calories and 10 grams of sugar.

Combine ingredients and blend until smooth. Pour in a glass and serve.

Nutrition info per serving (8-ounces):
Calories: 311
Total Fat: 8 grams
Saturated Fat: 1 grams
Total Carbohydrate: 47 grams
Protein: 13 grams
Sodium: 116 milligrams
Cholesterol: 1 milligrams
Fiber:  4 grams

More simple smoothie recipes to try:

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

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Comments (22)

  1. Home recipes says:

    Yes, these are time saving ingredients you cannot afford to miss in your kitchen. Smoothies are just the perfect snack and with banana providing so much Vits, you have a nutritious meal with so little inputs. About the Natural Peanut Butter, many grocery shops are selling them in jars but unfortunately without labels on many of them. It simply says home made peanut butter. It appears the chocolate syrup is quite an innovative concept. I used to know of chocolate drink made from the same ingredients but the syrup is real home made recipe.

  2. Cheryl Fox says:

    Another idea is replace regular milk with the new Almond Milk, which is a really healthy choice!

  3. sainterdog says:

    I would swap the syrup for dry cocoa. Less calories and healthier by far!

  4. Ashley says:

    Thanks for the great information! I used cocoa powder instead of the Hersheys syrup and also added frozen raspberries! So yum!

  5. christie says:

    I use chocolate soy milk instead of cow's milk and the chocolate syrup.

  6. shant says:

    I substitute syrup with designer whey chocolate protein powder. Its 18g protein added to my organic non fat milk which has about another 8. I don't add yogurt.

    I feel guilty everytime I drink it, its like desert! I question how healthy it is its so good, but its very healthy…and filling!

  7. Janna444 says:

    I make this smoothie with unsweetened almond milk (30 calories for one cup) and unsweetened cocoa (1 tablespoon = 10 calories and sugar free) instead and add stevia. I skip the yogurt and freeze the banana ahead of time instead. It saves a few calories. Very filling!!

  8. I think that you have taken this matter far too seriously and you need to consider other ways of looking at it.

  9. Hey there, May I grab the picture and usage that on my
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