Peanut butter chocolate oat smoothie

Peanut butter chocolate oat smoothie with banana, oats, peanut butter and cocoa: creamy and chocolatey – ideal as a quick breakfast or snack.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 450 kcal per serving
• Protein: 18 g
• Fat: 20 g
• Carbs: 55 g

Ingredients

• 1 ripe banana
• 40 g porridge oats
• 250 ml oat milk
• 1 pinch of sea salt
• 2 tbsp 100% peanut butter
• 1 tbsp unsweetened cocoa powder
• 1 tsp maple syrup

Method

You’ll need: blender

1. Peel the banana and put it into the blender with the oats, oat milk, peanut butter, cocoa powder, maple syrup and a pinch of sea salt.
2. First blend everything briefly on a low setting so the oats and cocoa powder are well distributed.
3. Then blend until the smoothie is evenly creamy and there are no more pieces to be seen.
4. If it seems too thick, add a little more oat milk and blend again briefly.
5. Taste the smoothie and, if needed, balance the flavour with a little more banana, cocoa or sweetness.
6. Pour into a glass and serve straight away.

Good to know

When mornings need to be quick, this smoothie is a really good shortcut. Creamy, chocolatey and pleasantly mild – more breakfast than dessert.

Swaps

Banana → 150 g frozen cauliflower or 1/2 avocado (still creamy) Oat milk → unsweetened almond milk (contains tree nuts) Maple syrup (or honey) → 1–2 soft dates, or simply leave it out (sweetness from fruit, or less free sugar) Peanut butter → almond butter or hazelnut butter, 100% nuts (different micronutrients; contains tree nuts)

Allergens

Contains peanuts and gluten (oats) unless the oats are labelled gluten-free. Generally suitable for children, but not with a peanut allergy; in pregnancy it's fine with pasteurised oat milk and normal kitchen amounts.

Frequently asked questions

What do the oats add to this smoothie besides carbohydrates?

Oats contain fibre, including beta-glucans, as well as manganese, magnesium, iron and a little zinc. Depending on the processing, most of these nutrients are retained in everyday oats.

What does cocoa add to a smoothie like this?

Unsweetened cocoa powder provides magnesium, iron and polyphenols, among other things. The polyphenol content can vary considerably depending on origin and processing.

Why does banana work so well here?

Banana brings potassium, vitamin B6 and carbohydrates. Riper bananas taste sweeter but usually contain a little less resistant starch than less ripe ones.

What should I know about peanut butter?

Peanut butter contains a lot of fat. If you have a peanut allergy, it's clearly not suitable.

Does oat milk contain vitamins and minerals?

That depends a lot on the product: some oat drinks are fortified with calcium, vitamin D, vitamin B2 or B12, others hardly at all. It's worth checking the ingredients list and nutrition table.

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