Powerhouse Banana Protein Smoothie

Whether you’re looking for a smoothie that fuels your day, provides some extra nutrients where you are lacking, or supports your fitness goals- this powerhouse banana protein smoothie does it all. Due to the carbohydrate, protein, fat, and nutrient content of this smoothie, it could replace a meal or count as a delicious snack. It is also toddler approved!

A banana protein smoothie in a glass jar with a straw on a wood cutting board on the counter.

Who doesn’t love a thick and creamy protein smoothie? As someone who isn’t a huge fan of protein powder, this is the tastiest smoothie I have ever had – and it’s packed with nutritious ingredients.

This smoothie is very sweet. Adding a little more water could tone down the sweetness and make enough for two servings!

Are you ready to turn those overripe bananas into a quick, nutritious treat? Enjoy!

Why You’ll Want to Make This Smoothie

  • Just 6 simple ingredients and 5 minutes!
  • It is thick, creamy and delicious!
  • There are many heart healthy components that are often lacking in most Americans’ diets. The nutritional profile can help fill the gaps without having to make an elaborate breakfast or snack.
  • This smoothie will help you reach your protein goals. If you’re on a weight loss journey, a higher protein diet helps preserve muscle mass when in a calorie deficit. Studies have shown it can help prevent regain after weight loss as well.

Ingredients

Individually portioned ingredients for the banana protein smoothie.

Banana

I used one fresh, ripe banana for this recipe, but frozen would work as well. Frozen bananas may make the smoothie even thicker and creamier. If using frozen bananas, adding some additional liquid like water or milk may thin it out if it becomes too thick. 

Bananas are, of course, high in potassium. Potassium is an electrolyte that helps regular blood pressure, fluid balance, and helps to offset the effects of sodium (1).  It is important for heart health, and this smoothie is full of it. 

Protein Powder

*This post does contain affiliate links. At no additional cost to you, I receive a small commission if a purchase is made.*

This smoothie works well with a vanilla flavored protein powder. If you’re pregnant, breastfeeding, or sharing with your kidsthese are my top recommended protein powders with very few ingredients. 

Naked Whey Vanilla Protein Powder is a great option that contains only three ingredients – 100% Grass Fed Whey Protein, vanilla, and coconut sugar. It includes 5 grams of total sugar, as it does not use an a sugar substitute like stevia. It is also third-party certified. 

Vital Proteins Collagen Peptides is all the rage these days for improving the health of your hair, nails, joints, ligaments and tendons.

Frozen Avocado or Pineapple Chunks

I love adding 6-7 pineapple chunks to this smoothie for a little more flavor and a thicker consistency. If using frozen bananas, omit or add more liquid.

Water

One cup of water is combined with Greek yogurt to give this smoothie that luxurious creaminess. However, you could substitute with your preferred milk as well.

Flaxseeds or Chia Seeds

The ground flaxseeds add in even more heart healthy benefits due to their fiber and omega-3 fat content.  They are one of the best plant sources of ALA, which has been shown to decrease inflammation, blood sugar levels, and support a healthy metabolism, just to name a few. It is hard to consume enough omega-3 fatty acids in our diet, so these little seeds are easy add-ins to get those nutritional benefits.

Some studies have shown that daily consumption of flaxseeds can reduce your LDL cholesterol, also known as the “bad” cholesterol (2).  You can buy flaxseeds in bulk as either whole or ground, but ground is considered easier to digest. 

Honey (optional)

Depending on how sweet you like your smoothies, add a small drizzle of honey.

How to Make This POwerhouse Banana Protein Smoothie

Pouring the banana protein smoothie from the blender into a glass jar.

Combine all ingredients into a blender or Nutri-bullet and blend until smooth and creamy! Pour into a glass and enjoy!

Benefits of Getting Your Kids Involved

smoothies with kids

Getting your kids involved with the cooking process has been shown to help with food acceptance. Smoothies are a fun, simple way for them to participate without having to deal with them around a hot stove or cracking eggs all over your kitchen. 

Studies have shown that involving children in meal preparation increased their vegetable intake and improved their diet quality. Kids are able to feel in control when they assist in making their meals, and it can also elicit positive feelings (34).  Involving children in food preparation can be an intervention strategy used to improve their intake. 

I have just recently started making smoothies with my kids, mostly due to my two-year-old’s recent increase in food aversions. She used to eat everything I offered her, but is now very selective. Photographic evidence shows that my two-year-old not only loved the smoothie making process – but drank most of her banana protein smoothie as well! 

We had so much fun! 

Smoothie Variations

  • If you don’t have protein powder, you could easily omit it since this smoothie contains Greek yogurt for some added protein. 1-2 tablespoons of peanut butter is another protein alternative that would complement this banana protein smoothie well. 
  • Adding walnuts for additional healthy fats, protein and fiber.
  • Topping this smoothie off with a teaspoon of cinnamon may be a tasty add-in!
  • Omit the honey if you prefer your smoothies to be less sweet.
A banana protein smoothie in a glass jar with a straw on a wood cutting board on the counter.

Powerhouse Banana Protein Smoothie

Alex Evink, MS, RD
This powerhouse smoothie is packed with protein, potassium, fiber, omega-3 fatty acids, healthy fats, and more! Whether you're looking for a meal replacement, meal add-on, or snack – this recipe is for you. It is thick, creamy, delicious, and toddler-approved! Makes 1 large serving, but could easily be split in half for a nutritious snack.
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 1 serving
Calories 436 kcal

Ingredients
  

  • 1 ripe or overripe banana (add more liquid if frozen)
  • 1/4 cup frozen pineapple or avocado chunks
  • 1 scoop vanilla protein powder
  • 2 tablespoons ground flaxseed or chia seeds
  • 1/2 cup non-fat, vanilla Greek yogurt
  • 1 cup water
  • 1 teaspoon honey, optional

Instructions
 

  • Assemble all ingredients. Add ingredients to the blender, starting with bananas and water. Add flaxseeds, protein powder, pineapple chunks, and honey for most efficient blending.
  • Blend until smooth. Serve immediately.

Notes

This smoothie is best when consumed immediately. Due to the bananas ripening, it does spoil easily. 
This smoothie makes a large, filling portion and could possibly make 2 servings. If you want to decrease the carb content, use half of a banana. 
Nutritional information is just an estimation and individual ingredients and preparation may cause variations. 
Amount per serving  
Calories 436
% Daily Value*
Total Fat 4.4g 6%
Saturated Fat 0.6g 3%
Cholesterol 15mg 5%
Sodium 192mg 8%
Total Carbohydrate 59.6g 22%
Dietary Fiber 8.1g 29%
Total Sugars 38g  
Protein 34.5g  
Vitamin D 0mcg 0%
Calcium 356mg 27%
Iron 5mg 28%
Potassium 611mg 13%
Keyword high protein smoothie

What Next?

As a busy mom, I often don’t have the time or energy to make all three meals as nutritious as they could be. This creamy, nutrient-packed banana protein smoothie is the powerhouse of all smoothies, and super easy to make.

My daughter and I decided to make this for breakfast. If you couldn’t tell, she has some major bedhead and is still wearing her pajamas. She loved the entire experience (although quick), and drank almost all her smoothie.

This Guidecraft Classic Kitchen Helper is what my two-year-old is using to assist me at the island with this smoothie. Sometimes I just set her on the counter, and watch her closely.

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