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A tall glass of creamy banana peanut butter shake with chia seeds, beside a banana and a bowl of peanut butter

Shake With High Protein: A Banana Peanut Butter Recipe With 46 g and No Powder

Prep
5 min
Total
5 min
Servings
1 large shake

A thick banana peanut butter shake built on Greek yogurt, cottage cheese and milk, with the USDA numbers, three easy swaps and what research says about protein, fullness and weight.

Ingredients

  • 3/4 cupplain greek yogurt, nonfat, about 184 g
  • 1/2 cupplain cottage cheese, 2% milkfat, about 113 g
  • 1 cupmilk, we calculate with 2% dairy milk; soy milk also works
  • 1 mediumbanana, about 118 g, ripe, frozen in chunks if you like it thick
  • 1 tbspsmooth peanut butter, about 16 g
  • 1 tbspchia seeds, about 12 g

Instructions

  1. Liquid and soft foods first. Pour the milk into the blender jar, then add the Greek yogurt, the cottage cheese and the peanut butter. Starting with the liquid helps the blades pull the thick ingredients down.
    A blender jar with milk beside bowls of Greek yogurt, cottage cheese, chia seeds and peanut butter on a light wooden counter
  2. Add the banana and chia. Add the banana in chunks and sprinkle the chia seeds on top.
    Banana slices, Greek yogurt, cottage cheese, peanut butter and chia seeds in a blender jar, seen from above
  3. Blend until smooth. Blend on low for 10 seconds, then on high for 45 to 60 seconds, until no cottage cheese curds are left. If the shake is too thick, add milk a splash at a time. Pour into a tall glass and drink right away.
    A glass jar of smooth creamy beige shake beside an empty tall glass on a sunlit counter

Notes

  • Blend longer than you think for cottage cheese: a full minute on high makes it disappear into the shake.
  • The chia seeds thicken the shake as it sits, so add a splash of milk if you leave it for ten minutes.
  • A few chopped peanuts on top are optional and add a little to the numbers.
  • Brands of yogurt, cottage cheese and peanut butter differ. Read your labels if you want to match the numbers closely.

Nutrition Facts

Per serving (estimated) : Calories: 583 | Total Carbohydrate: 60 g | Protein: 46 g | Total Fat: 20 g | Sodium: 608 mg

Category: Smoothies & DrinksAuthor: Emma BloomCuisine: American