Chocolate Peanut Butter Protein Smoothie

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Hello friends! Allow me to present the chocolate peanut butter protein smoothie: it contains only 6 ingredients, whips up in a flash, is high in protein (of course!), and is so delicious you’ll think you died and went to Heaven (or at least your favorite ice cream store!)

Does anyone besides me have trouble getting enough protein in their diet? In our Eat, Pray, Thrive seminar a couple of weeks ago, we drew attention to the importance of consuming adequate protein every day. For reference, the US RDA was set at 0.8 grams of protein/kg of body weight in 1980. This recommendation was based on nitrogen studies that showed the minimum requirements to remain in nitrogen equilibrium (in other words, how little protein can we eat and not show signs of deficiency?) This guideline hasn’t changed in 45 years, nor does it take into account increased protein needs in people who are physically active, ill, or injured, endurance and strength athletes, and people over 50 years old. That’s a lot of us! There’s an overwhelming body of research that shows increased intakes of protein are beneficial for most people in the following ways: preservation of lean body mass and strength as we age, building new muscle, weight control, maximizing the retention of lean body mass while dieting, improved blood sugar control, and enhanced meal satiety, to name a few. The consensus among top researchers in this area recommend somewhere between 1.6-2.2grams/kg… that’s more than double the US RDA. Furthermore, it’s recommended that we distribute our protein fairly evenly throughout the day, rather than have it as one giant steak at dinner. Sorry, Mark!

So what’s a protein-seeking person to do?? Don’t worry, I got you covered! This yummy chocolate peanut butter protein smoothie contains 22 grams of protein in just one small serving- so if you’re really looking to pack it in (maybe post-workout, or as a quick meal replacement), then go ahead and pour the whole recipe into one glass and tell everyone your dietitian said you could!

It’s super easy to make, and uses just 6 ingredients:

• Bananas: to give it a smooth, creamy, fat-free base. And it doesn’t taste too much like banana.
• Soy milk (or low-fat milk): to add protein and creaminess. Other plant-based milks such as almond and oat milk don’t contain significant protein.
• Dark cocoa powder: for rich chocolatey flavor!
• Chocolate protein powder: I use a plant-based one because I like the taste. But use what you enjoy!
• Peanut butter: for more- guess what- protein, as well as healthy fat and fiber.
• Cacao nibs (optional topping): I love the extra chocolatey flavor and crunch of cacao nibs. They also add protein and quite a bit of fiber. I think granola would also be a great topping, as well as some extra peanut butter laced over the top. You do you!

That’s it! It couldn’t be easier to make- just put all the ingredients in your blender and whirl away. The recipe as written makes two servings (as pictured), and I find this to be plenty enough for a filling snack. (But like I said before, feel free to double down.) One serving contains 22 grams of protein (without counting the optional cacao nibs), 12 grams of healthy fat, a whopping 7 grams of fiber (almost 30% of your daily needs), and is a great source of calcium and potassium.

Oh, and did I mention it tastes like a chocolate milkshake? It’s rich, creamy, and utterly delish. So what are you waiting for? Go make yourself this chocolate peanut butter protein smoothie and get your protein game on!