A keto peanut butter banana smoothie may sound like a contradiction at first—after all, bananas are famously high in carbs. But with the right low-carb substitutions and smart ingredient choices, you can absolutely enjoy that classic peanut-butter-banana flavor combination while staying fully keto and low carb. This smoothie delivers the creamy texture, nutty richness, and nostalgic banana taste you love, without the sugar spike that comes from real bananas.
What makes this smoothie so popular in the keto world is its versatility and practicality. It works as a quick breakfast, a post-workout protein boost, or a satisfying snack that keeps cravings under control. It’s thick, filling, naturally gluten-free, and packed with healthy fats that help sustain energy and support ketosis. Thanks to banana extract and keto-approved ingredients, this smoothie tastes indulgent while remaining metabolically friendly.
If you miss classic smoothies on keto, this recipe will quickly become a staple. It’s beginner-friendly, customizable, and comes together in minutes—perfect for busy mornings or when you want something sweet but clean.
Ingredients
Equipment
Method
- Pour unsweetened almond milk into the blender first. This helps the blades move freely and prevents ingredients from sticking.
- Add peanut butter, heavy cream, banana extract, vanilla extract, and keto sweetener. These form the flavor foundation of the smoothie.
- If using chia seeds, protein powder, cinnamon, or xanthan gum, add them now. These ingredients enhance nutrition and texture.
- Add ice cubes last. This helps create a thick, cold smoothie without watering it down.
- Blend on high speed for 30–60 seconds until completely smooth and creamy. Stop and scrape down sides if needed.
- Taste the smoothie and adjust sweetness or banana flavor if needed. Add a splash of almond milk if it’s too thick.
- Pour into a glass and enjoy fresh for best texture and flavor.
Notes
Nutritional Facts and Total Calories (Approximate, per serving)
- Calories: 320–360 kcal
- Protein: 10–18g (depends on protein added)
- Fat: 28–32g
- Net Carbs: 3–4g
- Fiber: 2–4g
Keto Peanut Butter Banana Smoothie
Ingredient Notes
Unsweetened Almond Milk
Almond milk is the most common liquid base for keto smoothies. It’s extremely low in carbs, light in texture, and neutral in flavor. Always choose unsweetened versions—flavored or sweetened almond milk often contains hidden sugars. Unsweetened coconut milk can be used for a richer, creamier result.
Natural Peanut Butter
Peanut butter provides richness, protein, and healthy fats. Use only natural peanut butter made from peanuts and salt—no sugar, honey, or hydrogenated oils. Because peanut butter contains some carbs, portion control is important to keep the smoothie keto-friendly.
Banana Extract
Banana extract is the key ingredient that makes this smoothie possible on keto. It delivers strong banana flavor without carbs or sugar. A small amount goes a long way. This allows you to enjoy the classic taste without using real bananas.
Heavy Cream
Heavy cream adds thickness, creaminess, and fat—essential for keto smoothies. It helps create that milkshake-like texture while keeping carbs low. For dairy-free versions, full-fat coconut cream works beautifully.
Keto Sweetener
Keto sweeteners balance flavors and enhance the banana-peanut butter combination. Powdered sweeteners blend best and prevent graininess. Monk fruit blends and erythritol are popular choices.
Ice Cubes
Ice thickens the smoothie and makes it cold and refreshing. Using ice instead of frozen fruit keeps carbs low while maintaining texture.
Vanilla Extract
Vanilla enhances sweetness and rounds out flavors. Always use pure vanilla extract for best results.
Chia Seeds (Optional)
Chia seeds add fiber, omega-3 fats, and thickness. They also help keep you full longer, making the smoothie more meal-like.
Protein Powder or Collagen (Optional)
Adding protein turns this smoothie into a complete breakfast or post-workout drink. Use unsweetened, keto-approved protein powders only.
Cinnamon (Optional)
Cinnamon adds warmth and complements peanut butter beautifully. It also helps balance sweetness.
Xanthan Gum (Optional)
A pinch of xanthan gum thickens the smoothie without carbs. Use sparingly—too much can make it gummy.
Serving Instructions
Serve the Keto Peanut Butter Banana Smoothie immediately after blending. It’s best enjoyed cold and freshly blended. You can garnish with a sprinkle of cinnamon, a drizzle of peanut butter, or a few crushed peanuts for texture. This smoothie pairs well with keto breakfast items like eggs or can stand alone as a quick meal replacement.
Tips
- Use banana extract, not real bananas, to stay keto
- Measure peanut butter carefully to control carbs
- Powdered sweetener blends best
- Add ice gradually to control thickness
- Blend longer for ultra-smooth texture
- Chill ingredients beforehand for a colder smoothie
Storage Information
- Best Fresh: Smoothies are best consumed immediately
- Refrigerator: Can be stored up to 24 hours in a sealed container
- Re-Blending: Shake or re-blend before drinking if separated
- Freezing: Not recommended due to texture changes
FAQs
1. Is this smoothie truly keto if it tastes like banana?
Yes. The banana flavor comes from banana extract, not real bananas, keeping carbs very low.
2. Can I use real banana in small amounts?
Technically yes, but even small amounts can raise carbs quickly and are not recommended for strict keto.
3. Is peanut butter keto-friendly?
Yes, in moderation. Always choose unsweetened peanut butter with no added sugars.
4. Can I make this dairy-free?
Absolutely. Use coconut cream instead of heavy cream and almond or coconut milk as the base.
5. Can I turn this into a meal replacement?
Yes. Add protein powder, chia seeds, or collagen to make it more filling.
6. Why is my smoothie too thin?
Add more ice, heavy cream, or a pinch of xanthan gum to thicken it.
