PB&J Smoothie

This PB&J smoothie is one I’ve been making on repeat for years. It’s naturally sweet, incredibly filling, and balanced with fiber-rich carbohydrates, high-quality protein, and healthy fats—which is exactly what I look for in a smoothie that’s meant to function as a meal, not just a snack.

With 30+ grams of protein and ~15 grams of fiber, this smoothie keeps you satisfied for hours and helps support steady energy and blood sugar balance. It tastes like a treat, but it’s built to nourish.

Nutrition highlights

Banana + raspberries
his fruit combo creates the classic “PB&J” flavor without added sugar, while delivering a powerful fiber boost. Raspberries are especially rich in fiber and antioxidants—1½ cups provide ~12 grams of fiber and more than 50% of your daily vitamin C needs, helping support digestion, fullness, and overall health.

Peanut butter
Two tablespoons of natural peanut butter add flavor, plant-based protein, and heart-healthy fats. The fat content helps slow digestion, which contributes to longer-lasting fullness and more stable energy levels.

Protein powder
Adding protein turns this smoothie into a truly balanced meal. A scoop of protein powder provides a convenient way to reach 30+ grams of protein.

Frozen cauliflower rice
This optional add-in is an easy way to sneak in vegetables without affecting taste or texture. It adds volume, fiber, and nutrients like vitamin C, vitamin K, folate, and choline—a nutrient many people don’t get enough of and that plays an important role in brain and metabolic health.

PB&J Smoothie

Makes 1 large smoothie (or 2 small)

Ingredients:

• 1 small or 1/2 large banana

• 1 1/2 cups frozen raspberries*

• 1/3 cup frozen cauliflower rice

• 2 tbsp peanut butter (unsweetened)

• 1 scoop protein powder or 2 tbsp hemp seeds

• 1 cup unsweetened almond or oat milk

*You can substitute raspberries with blueberries or strawberries, if preferred

Instructions:

1. Add all ingredients to a blender and blend until smooth. You can adjust the amount of liquid to meet your desired thickness level.

2. Optional: Microwave extra frozen raspberries for 30-60 seconds and place in the bottom of your glass. Then add peanut butter to the back of a spoon and use the spoon to smear peanut butter on the inside of the glass. Then pour in your smoothie. Just takes a few extra seconds and adds an extra layer of pb&j flavor.