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About This Recipe
If you’re craving a delicious, protein-packed, and fiber-rich snack that you can whip up in just 5 minutes, look no further than a Peanut Butter and Jelly Smoothie! It’s a healthy twist on a childhood classic that both kids and adults will love.
This peanut butter and jelly smoothie recipe is great because it has 25 grams of protein without even adding protein powder (you can add a scoop for even more protein!). It also has a great balance of carbohydrates from the frozen fruit and healthy fat from the peanut butter and cottage cheese! Since this smoothie is balanced with all three macronutrients and has plenty of protein you can easily use this smoothie as a meal replacement if you need something quick!
And let me tell you, you will not believe the flavor of this smoothie!!🤯 It seriously taste just like a classic pb&j but in smoothie form! Perfect for all you peanut butter lovers out there. Or, if you’re craving a traditional pb&j, try my homemade uncrustables!
The best part about healthy smoothies? You can always customize the ingredients! Use your favorite milk, add extra protein, throw in some leafy greens, etc.
For more high protein frozen shakes, try my cookies and cream protein shake or birthday cake protein shake!
Why You’ll Love This PB&J Smoothie
- Packed with protein! This smoothie packs 25g of quality protein without using protein powder.
- Packed with fiber! A sneaky 7g of fiber in here making it easy to reach your fiber goals!
- Easy to keep ingredients stocked to make at a moments notice!
- Made in 5 minutes & perfect for on-the-go!
- Perfect for a quick breakfast, after school snack or refreshing dessert!
- Frozen mixed berries: the mixed berry blend adds more complexity to this smoothie (versus using any single berry variation) but you can use frozen strawberries, frozen raspberries or frozen blueberries too.
- Frozen banana: frozen banana brings an amazing thick texture to smoothies that’s harder to achieve using frozen berries alone. The best sub is frozen avocado or frozen mango (banana adds sweetness so if using avocado you may need to adjust amount of sweetener used)
- Milk: any milk works, dairy or nondairy, I used 2% Fairlife to up the protein.
- Cottage cheese: helps make the smoothie thick and creamy! I promise you can’t taste it but if you prefer you can sub for Greek yogurt, or more milk.
- Ground flax: not only does it add fiber but adding ground flax to smoothies also makes them taste better by creating a more luscious texture! Make sure flax seeds are ground or it won’t work. In a pinch you can sub with hemp seeds or chia seeds.
- Sweetener: I love using liquid stevia to make this smoothie as sweet as I like without adding extra carbohydrates (too many carbs at once and I just feel lethargic which is the opposite I want to feel with this smoothie!) There is no weird artificial taste with this liquid stevia (just don’t over do with how much you add). You can also maple syrup here or another liquid sweetener. Stevia is much sweetener than regular sweeteners so adjust accordingly and use this stevia equivalency chart if needed.
- Peanut butter: I like using creamy peanut butter so this smoothie has a smooth and creamy texture (personally not a fan of chunks in my smoothies). You can also use almond butter or your favorite nut butter here (use sunflower butter if you need nut-free).
- Grape jelly: or strawberry jelly. I like using jelly since it has a smoother texture but you can also use grape or strawberry jam if you prefer!
- Add a scoop of protein powder (or sub the milk for vanilla protein shake) to up the protein even more.
- Make vegan – use non dairy milk and replace cottage cheese with non dairy Greek yogurt or more non dairy milk.
- Throw in some spinach or kale for some added greens to your day!
How To Make
The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!
1. Add the frozen mixed berries, banana, milk, cottage cheese, ground flax, sweetener and one teaspoon of peanut butter to a blender or food processor.
2. Blend until smooth. Taste. If needed, add more sweetener. To thin, add a little more milk, to thicken, add more frozen berries or ice and reblend. Smear remaining peanut butter and grape jelly along the sides of a tall glass jar. Pour smoothie into glass. Top with extra jelly or mixed berries if desired and enjoy!
This smoothie is best enjoyed fresh. You can store in for a few hours in the refrigerator but just not it won’t be as thick and creamy.
Helpful Tips
- Adjust Consistency: if the smoothie is too thick, add a bit more milk or water to reach your desired consistency. If it’s too thin, you can add a bit more frozen fruit.
- Use Frozen Fruit: frozen berries and banana will give your smoothie a thicker texture and chill it without needing ice. Fresh fruit works too, but you might want to add a few ice cubes.
- Choose the Right Peanut Butter: for a smoother texture, use creamy peanut butter. You can use natural peanut butter but just be sure to stir it really well to incorporate all the oil.
- Use a high-powered blender: for the smoothest texture, I recommend using a high-speed blender like the Ninja IQ or Vitamix!
Can I use fresh fruit for this smoothie instead of frozen fruit?
Yes, you can use fresh fruit for this recipe if you need to. If using fresh fruit, use 1/4-1/2 cup of ice.
Do I need to add ice to my smoothie?
If you’re using frozen berries and frozen banana you do not need to add extra ice (unless you just want to). I love using frozen fruit so the smoothie gets nice, thick and creamy without being icy.
Can I prep this smoothie in advance?
If you need to save time when making this smoothie, you can put everything but the frozen berries and banana in the blender (or an airtight container) the night before and refrigerate. When ready to enjoy, add the frozen fruit, blend and enjoy!
Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!
Peanut Butter and Jelly Smoothie
Ingredients
- 3/4 cup frozen mixed berries (105g) the mixed berry blend adds more complexity to this smoothie (versus using any single berry variation) but you can use frozen strawberries, frozen raspberries or frozen blueberries too
- 1/2 small banana (50g) frozen
- 1/2 cup milk (120g) any milk works, dairy or nondairy, I used 2% Fairlife to up the protein
- 1/2 cup cottage cheese (112g) can sub for Greek yogurt, or more milk
- 1 Tbsp ground flax (7g) see notes
- 1/4 tsp liquid stevia (30g) or 2 tbsp pure maple syrup see notes
- 2 tsp creamy peanut butter (10g) divided
- 1 tsp grape jelly (7g)
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Instructions
- Add the frozen mixed berries, banana, milk, cottage cheese, ground flax, sweetener and one teaspoon of peanut butter to a blender or food processor. Blend until smooth.
- Taste. If needed, add more sweetener. To thin, add a little more milk, to thicken, add more frozen berries or ice and reblend.
- Smear remaining peanut butter and grape jelly along the sides of a tall glass jar. Pour smoothie into glass. Top with extra jelly or mixed berries if desired and enjoy!
Notes
- Ground flax: not only does it add fiber but adding ground flax to smoothies also makes them taste better by creating a more luscious texture! Make sure flax seeds are ground or it won’t work. In a pinch you can sub with hemp seeds or chia seeds.
- Liquid stevia: I love using liquid stevia to make this smoothie as sweet as I like without adding extra carbohydrates (too many carbs at once and I just feel lethargic which is the opposite I want to feel with this smoothie!) There is no weird artificial taste with this liquid stevia (just don’t over do with how much you add). You can also maple syrup here or another liquid sweetener. Stevia is much sweetener than regular sweeteners so adjust accordingly. Stevia Equivalency Chart
Nutrition Information
Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.
