If you need a smoothie that actually keeps you full, and not just something pretty in a glass, this Chia Banana Peanut Butter Smoothie delivers. You may also like our Blueberry Peanut Butter Smoothie.
Quick Look at This Recipe
- 😋 Flavor: Think peanut butter cookie meets banana bread… in smoothie form.
- ⏰ Total Time: 5 minutes
- 🍽️ Servings: 1
- ⭐ Difficulty: Very Easy – add ingredients to a blender and blend until smooth and creamy
- 🥜 Diet: 100% whole food, plant-based vegan, oil-free, soy-free, gluten-free, no added sugar
- 🙏 Daniel Fast-approved, and a great Lenten recipe if you're abstaining from refined sugar.
Summarize and save this recipe with AI
This Peanut Butter Chia Seed Smoothie is thick, creamy, naturally sweet, and packed with fiber, healthy fats, and plant-based protein to carry you through your morning (or rescue your afternoon). No protein powders. No added sugar. Just real ingredients doing what they were designed to do.
This is the kind of smoothie that tastes indulgent but works hard behind the scenes. For more banana goodness, you may also like our Peach Banana Smoothie and our Pumpkin Spice Smoothie.
Why You'll Love This Chia Peanut Butter Banana Smoothie
- Creamy and satisfying without yogurt or protein powder
- Naturally sweetened with banana and Medjool dates
- High in fiber for steady energy
- Balanced macros from healthy fats, carbs, and plant protein
- Quick and easy - ready in 5 minutes
- In short: this isn’t a sugar bomb. It’s a balanced meal in a glass.
Health Benefits
- The combination of fiber (oats, chia, dates), healthy fats (peanut butter, chia), and complex carbohydrates helps slow digestion and reduce blood sugar spikes compared to fruit-only smoothies.
- Rolled oats contain beta-glucan, a soluble fiber that supports heart and gut health. We also add oats to our popular Apple Cinnamon Smoothie.
- Chia seeds offer both soluble and insoluble fiber to support digestion and satiety. You can also find chia seeds in our Tropical Fruit Smoothie Bowl.
- Chia seeds provide ALA omega-3 fatty acids, which support heart and brain health.
- Bananas and dates provide natural carbohydrates for quick fuel, while the fiber slows the release so you don’t crash an hour later.
What You Need to Make This Recipe
- Rolled Oats: Thickens the smoothie and adds fiber and complex carbs.
- Chia Seeds: Thickens as it hydrates.
- Peanut Butter: Rich, nutty, creamy, and satisfying. If you love peanut butter in your smoothie, check out our Ants on a Log Smoothie that tastes like the popular kids' snack, "ants on a log."
A full list of ingredients with exact amounts is available in the recipe card below.
Substitutions and Variations
- Nut-Free: Swap peanut butter for sunflower seed butter.
- Higher Protein: Add 1–2 tablespoons of hemp seeds.
- Chocolate Twist: Add 1 tablespoon cacao powder.
- Green Boost: Toss in a handful of spinach (you won’t taste it).
- Lower Sugar: Use 1 date instead of 2 if preferred.
- Extra Thick: Freeze the banana beforehand.
How to Prepare
Step 1
Add rolled oats to the blender first and blend briefly to create a light oat flour texture.
Step 2
Then, put the remaining ingredients into a high-powered blender.
Step 3
Blend until smooth and creamy. Enjoy!
Expert Tips
- Soak pitted dates if needed: If your dates are firm, soak them in hot water for 5 minutes before blending.
- Blend in stages: Oats first, then everything else to reduce graininess.
- Let it sit 2–3 minutes: Chia seeds will slightly thicken the smoothie as they hydrate.
- Use a high-speed blender for the creamiest texture.
- Freeze leftover smoothie into popsicle molds for a healthy dessert.
- Make ahead, refrigerate overnight, and enjoy as a thick breakfast pudding the next morning.
SAVE THIS RECIPE!
We'll email this post to you, so you can come back to it later!
We'll also send you other yummy recipes. No worries! You can unsubscribe at any time. 💙
Serving Suggestions
- Enjoy this peanut butter chia seed smoothie with our Pesto Avocado Toast or Mushroom Avocado Toast for a filling brunch.
- For a full, satisfying weekend breakfast, enjoy this smoothie with our Black Bean Breakfast Burrito or Veggie Tofu Scramble.
- Pair this smoothie for lunch with our Arugula Quinoa Salad or Vegan Caesar Salad.
This smoothie works beautifully as:
- A quick breakfast
- A post-workout recovery option
- A healthy snack
- A naturally sweet dessert alternative
Recipe FAQs
Yes, when it's made with whole food ingredients like oats, chia seeds, and natural peanut butter, it provides fiber, healthy fats, and balanced carbohydrates. The key is skipping added sugars and processed ingredients.
Absolutely. They hydrate and thicken as they blend. No need to soak them first.
Yes. Almond milk, soy milk, or oat milk all work. Coconut milk simply provides extra creaminess.
Store in the refrigerator for up to 24 hours. Shake or stir before drinking, as it may thicken from the chia.
This Chia Banana Peanut Butter Smoothie is proof that healthy doesn’t have to mean boring, and filling doesn’t have to mean heavy. It’s balanced, satisfying, and made entirely from real ingredients that support your energy, digestion, and overall health.
Related Recipes to Check Out
If you tried this or any other recipe on our website, please leave a 🌟 star rating and let us know how it went in the 📝 comments below! We appreciate your feedback for improvement.
Chia Banana Peanut Butter Smoothie
Equipment
Ingredients
- ¼ cup rolled oats (gluten-free, if gluten sensitive)
- 2 Medjool dates, pitted and softened
- 1 tablespoon peanut butter
- 1 large banana
- 1 tablespoon chia seeds
- 1 cup coconut milk, plain and unsweetened
- ½ teaspoon ground cinnamon
- ⅛ teaspoon vanilla bean powder (or ½ teaspoon vanilla extract)
- ½ cup ice
Instructions
- Add oats to the blender first and blend briefly to create a light oat flour texture. This prevents graininess.
- Add the remaining ingredients and blend until smooth and creamy.
Leave a Reply