If you want to make a high-protein smoothie without using protein powder, follow this recipe! Peanut flour is a low-calorie, high-protein ingredient that makes your smoothie taste incredible and adds tons of plant-based protein!

banana smoothie

This recipe is one of the smoothies I make most often because it’s so easy and I love the flavor! If you’re looking for a homemade protein shake without protein powder, this is the recipe for you. Sometimes I don’t want to add protein powder to my morning smoothie but I still want to enjoy a breakfast that is filled with protein so I’m not hungry an hour later. The secret ingredient? Peanut flour.

Peanut Flour Cookies

What is Peanut Flour?

Peanut flour is made from defatted peanuts. Basically, they press the oil out of the peanuts, and what’s left is the protein from the peanuts without all the fat. 1/4 cup of peanut flour has just 90 calories and 10g of protein! While that might not be as much as a typical protein powder, I love knowing that the only ingredient is peanuts and you can’t beat the flavor! Rather than trying to mask a protein powder, I know the more peanut flour I add in, the better it’s going to taste!

Where to Buy It

Peanut flour, which is sometimes called peanut powder, peanut butter powder, or powdered peanut butter, is usually sold by the nut butter at the grocery store. It comes in a plastic container, just like peanut butter, but you’ll notice that there’s no oil. Some of my favorite brands are PBFit and PB2. I typically buy PB2 from Amazon, but I’ve been impressed at how many grocery stores carry it!

Does Peanut Flour Contain Fat?

Yes, there is still a little bit of fat in peanut flour, but it’s only about 1g per serving, compared to about 10g in regular peanut butter. While I don’t think we need to fear the fat in regular nut butter, if you want a lower calorie option, peanut flour is a great option for smoothies! It’s easy to blend and it adds tons of peanut butter flavor without as much fat and calories.

banana smoothie

Peanut Butter Protein Smoothie Ingredients

  • Banana- This adds sweetnes and creaminess to the smoothie. If you want to make an extra thick smoothie, freeze the banana first.
  • Milk- I used almond milk because that’s typically what I have on hand.
  • Peanut flour- This adds tons of protein to the smoothie!
  • Peanut butter- A little regular peanut butter adds extra creaminess to the texture
  • Stevia or other sweetener- Add a little sweetener to taste, if needed.
  • Ice- A little ice adds bulk and makes it extra thick.

Substitution Ideas

For extra protein, use soy milk or skim milk instead of almond milk. If you want to make it extra healthy, blend 1 cup of spinach with the almond milk, then add the remaining ingredients. You’ll get a gorgeous green smoothie and I promise you won’t be able to taste the spinach!

A close up of a glass of smoothie on a table

Tips for Blending a Perfect Smoothie

If you don’t have a powerful blender, add the milk and peanut flour first, and blend until smooth. Then add the frozen ingredients. This will help ensure that the peanut flour is totally mixed.

If you like your smoothie thick, using frozen bananas is essential! To get the best results, slice the banana into coins on a baking sheet and freeze. Once frozen, transfer to a freezer bag.

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banana smoothie

Peanut Butter Protein Smoothie (No Protein Powder Required)

  • Author: Liz Thomson
  • Prep Time: 5 mins
  • Cook Time: 0 minutes
  • Total Time: 5 mins
  • Yield: 1
  • Category: Breakfast
  • Method: Blender
  • Cuisine: Smoothie

Description

This is my very favorite smoothie recipe! Rather than using protein powder, I use peanut flour!


Ingredients

Units Scale
  • 1 banana, frozen
  • 1/2 cup almond milk
  • 1/4 cup peanut flour
  • 1 tablespoon peanut butter
  • 4 drops liquid stevia or other sweetener
  • 1 handful of ice

Instructions

  1. For an ice cream-like texture, freeze your banana overnight. If you don’t have a high speed blender, slice it up first so it’s easier to blend. You can also make it with a regular banana, it just won’t be as thick.
  2. Blend it all up until smoothie and serve immediately!

Keywords: peanut butter smoothie

If you want to create a spoon-able smoothie, read my tips for making a super thick smoothie bowl.

cauliflower smoothie in blender

What’s your go-to smoothie recipe?