This filling, nutrient dense, and delicious strawberry peanut butter smoothie makes the perfect breakfast for teens as they rush out the door, for athletes who burn more than they can consume, and for children who just aren't able to eat as much as their bodies need. You just need six simple ingredients and a blender!
Believe it or not, this smoothie sort of tastes like a peanut butter and jelly sandwich... except it's so much better! I used to call this a 'high calorie smoothie,' but then I realized that it could be confusing, so I changed it. Same recipe, different name 😉
Whether you make this smoothie for a quick and easy breakfast or for a substantial snack in preparation for a high-intensity workout, this smoothie will hit the spot!
If you've had my pineapple and mango smoothie or orange carrot smoothie made with oat milk, you know smoothies can be made to be super delicious. And thankfully, there are so many options so you can keep changing things up.
This smoothie is made with milk, peanut butter, fruit, and is naturally sweetened with dates and honey. Can it get much better than this?
Why You'll Love This Recipe
Also referred to as a 'PB&J' smoothie, this high calorie smoothie will help meet your energy, protein, fiber, and fluid needs. And that's not all. Remember, there is so much more to food than what you will find on a nutrition facts label.
- Well balanced. This smoothie contains carbohydrate, protein (13 grams of protein) per 12 ounce serving), and fat which are essential for optimal growth and athletic performance.
- Contains vitamins, minerals, antioxidants, and flavonoids.
- High in fiber.
- Contains less saturated fat when compared to most high calorie smoothie recipes.
- Familiar flavors Who don't love the combination of strawberries and banana?
- Easy recipe In fact, this recipe is easy enough that older kids can make this for themselves.
- Strawberries High in vitamin C, antioxidants, vitamins, manganese, folate, fiber, and more. They give this smoothie a nice light pink color.
- Banana High in fiber and potassium. Bananas add a natural sweetness that kids love.
- Dried figs High in fiber and rich in vitamins, minerals (like potassium and magnesium), flavonoids and antioxidants. Figs add to the sweetness of this smoothie.
- Milk Good source of protein and calcium. I suggest using 2% (low-fat) milk, but you could also use skim or whole milk. There are differences in Calories and saturated fat content between skim, low-fat, and whole milk. Protein content is the same.
- Peanut butter Peanut butter is packed with protein, fiber, and monounsaturated fats. I use natural peanut butter (the kind that's made with just peanuts or peanuts and salt) because the thinner consistency that it has works best for this recipe.
- Honey Adds one more layer of sweetness. I use local raw honey because of the many potential health benefits.
Here's a quick overview of the steps to make this kid-favorite energy dense smoothie. For the full list of ingredients and specific instructions, scroll down to the recipe.
- Remove the stem from each fig.
- Place all ingredients in a high-powered blender.
- Blend until desired consistency is reached.
- Serve and enjoy.
So often we are rushing out the door and find ourselves (or our kids) either going without much to eat or grabbing something quickly, even though we know it might not be the best option.
Having a nutrient-dense breakfast and after school snack can make a big difference. I mean, where do kids think their "energy" comes from after all? 😉
A slow touch on the soccer field or poor concentration in school can often be linked to not eating enough or to poor diet quality. This is where smoothies can help!
Smoothies are not only delicious and easy to make, but they can be made so that they are filling and loaded with a variety of nutrients. This high-calorie strawberry banana smoothie is the perfect example of how easy it can be done.
- Dried figs can be found in most grocery stores. I buy mine in bulk from Costco.
- Dates can be used in place of dried figs, if that's what you have.
- If using a Vitamix, this recipe can be made using the standard 48- or 64-ounce low profile blender.
- A frozen banana can be used in place of a fresh over-ripe banana. It will thicken the smoothie more than a fresh banana, so you may want to add another tablespoon or two of milk to thin it out.
- Other nut butters can be used in place of peanut butter. Although subtle, the peanut butter flavor is noticeable. Use what you like.
- Cow's milk has 8 grams of protein per 8-ounce serving. So, using a milk alternative in place of cow's milk will likely change the protein content of this smoothie.
Questions You May Have
Yes! Smoothies take less energy to consume (no need to chew) and all of the flavor's blend together, so it's an easy way to get a variety of nutrients into your kids.
My pickiest eater will drink almost any smoothie that is served with a straw or topped with mini chocolate chips.
Also, if you have a picky eater, keep in mind that repeated exposure to various flavors and textures of food can increase acceptance. So, don't give up! 🙂
This smoothie will hold up for a few hours in the fridge or well-insulated cup (like a Yeti). Your kids may just need to stir it to help improve the consistency first.
Yes, the great thing about smoothie recipes is that they are easy to modify. Regular cow's milk can be substituted with any milk alternative. Just know that when you change the kind of milk you use, the nutritional value of the recipe will be different.
More Fruit-Based Recipes That Kids Love
Did you or your kids love this smoothie? Please leave a 5-star rating below or a review in the comments section!
Don't forget to snap a pic of their delicious smoothie and tag @carrots.and.cookies on Instagram so I can see it. Enjoy!
Best Strawberry Peanut Butter Smoothie
- 1 cup strawberries frozen
- 1 cup 2% milk can use whole milk for even more calories
- 1 small banana over ripe
- 2 figs, dried
- 1 tablespoon peanut butter
- 1 teaspoon honey
- Remove the stems from the figs.
- Place all ingredients in a high powered blender.
- Start on low speed and gradually work your way to high. Blend for one minute, or until desired consistency is reached.
- Serve and enjoy!
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