American · breakfast, drink
Peanut Butter Banana Oat Breakfast Smoothie
Video by Clean & Delicious on YouTube · Open on YouTube
- Vegan if you leave out the scoop vanilla protein powder
- Vegetarian
- Dairy-free if you leave out the scoop vanilla protein powder
Contains: Gluten, Milk, Peanut, Tree nuts. Check labels on stock, sauces and spice mixes.
No added sugar: the frozen banana sweetens it. About 7 g of fibre and rich in vitamin E, calcium and vitamin B6; with the optional scoop of protein powder it has about 31 g of protein (9 g without).
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Ingredients 6
Method
Tap a time to watch that step in the video.
- Put the oats in the blender first (the written recipe blitzes them for about 10 seconds into a powder), then add the frozen banana, peanut butter, cinnamon and the protein powder, if using. 0:46
- Pour in ¾ cup of almond milk and blend until smooth: thick but still pourable. Add a little more milk, up to 1 cup in all, if you like it thinner. 3:15
- Pour into a glass and drink straight away. 3:35
Tip. No banana? Use frozen mango, or 1 cup frozen cauliflower for fewer carbs. Any nut or seed butter works, and plant or collagen protein can replace whey (or leave it out).
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 40%
- Protein 31%
- Fat 29%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 59% of the 41 g of net carbs come from the frozen banana. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High45%
6.7 mg a serve, mostly from unsweetened almond milk (75%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium High37%
482 mg a serve, mostly from unsweetened almond milk (69%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B6 High35%
0.6 mg a serve, mostly from frozen banana (75%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium High27%
113 mg a serve, mostly from frozen banana (29%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High20%
2.2 mg a serve, mostly from rolled oats (33%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High20%
11 µg a serve, mostly from rolled oats (52%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium Source19%
910 mg a serve, mostly from frozen banana (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source13%
2.3 mg a serve, mostly from rolled oats (37%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C Source12%
10 mg a serve, mostly from frozen banana (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 Source12%
0.3 µg a serve, mostly from scoop vanilla protein powder (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate Source11%
44 µg a serve, mostly from frozen banana (54%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 4
Vitamin D9%
1.8 µg a serve, mostly from unsweetened almond milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Omega-36%
0.1 g a serve, mostly from unsweetened almond milk (37%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K1%
1.4 µg a serve, mostly from frozen banana (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A0%
3.8 µg a serve, mostly from frozen banana (96%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.