Raspberry Peanut Butter Smoothie (no bananas!)

A few years ago, I had a smoothie phase where I had at least one smoothie every single day for months.

It was a great way to get in my daily serving of fruits, vitamin C, and I loved coming up with different flavors of healthy smoothies, too.

Now, I do have a disclaimer: NONE of my smoothie recipes are pure fruit and milk. So if that's what you're hoping for, you've come to the wrong place.

As a nutritionist, athlete, and recovering disordered eater, I don't think pure fruit/milk smoothies are all that nutritious. Why?

Because fruit is basically pure sugar, if your smoothie is just fruit, your blood sugar will dramatically spike and then crash 30 minutes later, and you'll be hungry again...for more carbs, because your body wants a quick fix to low blood sugar.

I'm not about that life.

If you want a truly nutritious smoothie that will not only give you your fruits and vitamins, but also keep you full and balance your blood sugar, you need to add a source of protein and healthy fats to your smoothies.

So, today's recipe is a great introduction to this concept and it's thick, creamy, and fruit: a Raspberry Peanut Butter Smoothie!

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Why you'll love this recipe

High in vitamin C: to help strengthen your immune system, repair body tissue, and produce collagen.

High in manganese: to help your body transport blood more efficiently, metabolize dietary fats and carbs, and produce sex hormones.

Great source of antioxidants: to help protect your cells from aging and

Easy to make: all you need is four simple ingredients, a good blender, and five minutes of prep. It's perfect for busy mornings!

Allergen friendly: this smoothie is gluten free and vegan with no added sugar so everyone can enjoy it!

Macro friendly: each serving has 12 grams of fiber, 21 grams of protein, and healthy fats from hemp seeds to keep you fuller longer and prevent your blood sugar from spiking.

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Ingredients you'll need

• Frozen raspberries: a lotta sweet and a little bit tart. I love the contrast of the tart raspberries with the creaminess of the peanut butter. If you don't have any frozen ones, you could also use some fresh raspberries or homemade raspberry jam with ice cubes, but I haven't tested this.
• Peanut butter powder: I opted for the powder instead of regular creamy peanut butter because I wanted this recipe to be macro friendly. Using the powder also helps thicken the smoothie and double the volume. Be sure to choose a peanut butter powder that's made with just peanuts and a bit of salt.
• Hemp seeds: a great source of plant based protein, omega-6 fats, and vitamin E. Feel free to use equal amounts of chia seeds or flax seeds, or even natural peanut butter, almond butter, or cashew butter.
• Unsweetened almond milk: low in calories but high in vitamins and dairy free. You can use any milk you like, though, like cashew milk, coconut milk, oat milk, or cow's milk.

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Tips for making smoothies

If you've ever made a smoothie before, it's pretty simple.

Throw all the ingredients in a blender and blend until smooth. That's it!

However, depending on the type of blender you have and the ingredients you're using, there are a few hacks I've learned over the years that ensure a perfectly blended smoothie every single time:

1. Add the milk at the bottom: this helps the blender get off on the right foot, if you will. No matter what blender you have, the milk (or any liquid) should always be closest to the blades. So, if you have a traditional blender, the milk goes in first. If you have one of those upside down blenders like me, the liquids go last.
2. Always use a thickening agent: whether this is frozen fruit or veggies, protein powder, or xanthan gum, it's important to have at least one ingredient that adds density and volume to your smoothie. Not only does this produce more overall ounces of smoothie, but it keeps your smoothie nice and thick instead of grainy and icy. For this recipe, we're using frozen fruit and peanut butter powder.
3. Never use water: just trust me on this one. Water will make your smoothies...watery...and it gradually separate the ingredients after blending, too. (In my opinion, there's nothing worse than when your smoothie separates!) And yes, this includes things like coconut water or vitamin water.
4. Choose frozen produce instead of ice: I know some people love throwing a couple ice cubes in their smoothies or protein shakes, but I've never liked the consistency of straight ice, even if I have an amazing blender. It's basically the same problem I mentioned in step 3 above, so don't bother. Also, why choose ice when you could get another serving of fruits or vegetables in your smoothie? My favorite substitute for ice is frozen cauliflower rice; it's a low carb, low sugar vegetable that has no strong flavors or textures and literally has the same effect as ice!
5. Balance the macronutrients: one of my biggest complaints with smoothies is that most people throw 2 cups of fruit in a blender with some milk and call it good. Hello blood sugar spike and the unfriendly sweet tooth! If you're not adding protein or fats to your actual smoothie, at least choose something hearty like eggs, avocado, or nuts to go along with it so your blood sugar is balanced and you're getting some protein and healthy fats in your meal.

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Frequently asked questions

Can I turn this recipe into a smoothie bowl?

Yes! Just take out 2-4 tablespoons of milk and scrape down the sides as needed. You'll need a good blender for this!

What can I use instead of peanut butter powder in my PB&J smoothie?

Choose a high protein source like protein powder or nonfat vanilla greek yogurt, and then replace the hemp seeds with 1 Tbsp peanut butter.

Is peanut butter powder vegan?

Yes! Most peanut butter powders are made with just peanuts, salt, and occasionally cane sugar. Avoid any brands that use inflammatory oils like palm kernal oil or any artificial ingredients. This is the brand I always use!

Can I use another fruit instead of raspberries?

Sure! Since this is basically a peanut butter jelly smoothie, any fruit you would use as a jam for the sandwich would taste great in this recipe, like strawberries, blueberries, or blackberries.

Can I meal prep this smoothie?

I don't recommend making more than one serving at a time because the smoothie will separate if you try and store it in the fridge, but you can prep the raspberries in individual plastic bags or a freezer safe airtight container ahead of time and pre-portion the peanut butter powder with the hemp seeds as well. Then all you need is to measure the milk and you're ready to go!

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More smoothie recipes

Chocolate Peanut Butter Avocado Smoothie Bowl

Healthy Lean Green Smoothie

Blueberry Crisp Smoothie

I hope you love this delicious smoothie as much as I do! It's the perfect choice for a healthy breakfast, afternoon snack, or sweet treat to beat the summer heat.

Be sure to leave a star rating and review below so other readers know how you liked the recipe.