Peanut Butter Weight Loss Smoothies

10 Peanut Butter Smoothies for Weight Loss

When you’re trying to lose weight, peanut butter is probably not the first food that comes to your mind. Peanut butter is high in calories and fat, just one tablespoon has nearly 100 calories. 

Making peanut butter smoothies for weight loss might seem counterintuitive, but there’s strong evidence that peanut butter can be an effective tool for weight loss, as long as you don’t overdo it.

Research shows that eating peanut butter, having peanut butter smoothies, and consuming nuts in general may help you lose weight. 

A diet rich in healthy fats, like the ones found in peanuts, has a number of health benefits. It may decrease inflammation, lower your risk of heart disease, and improve insulin sensitivity.  

Best peanut butter for weight loss smoothies

Countless options of peanut butter are available in grocery stores today. They’re not all equal when it comes to healthiness.

If you’re looking to lose weight with peanut butter smoothies, it’s important to choose the right kind of peanut butter. 

Most conventional peanut butter brands have plenty of added salt, sugar, and contain nasty preservatives. It’s best to avoid those.

Check the nutrition labels and try to choose natural and organic peanut butter without any added sweeteners. The ones with the fewest ingredients are the best. 

Great peanut butter really only needs one ingredient: peanuts!

Moderation is key

Depending on how you use peanut butter, it could help you lose weight or put on pounds. 

The key to consuming peanut butter, other nut butters and nuts in general is moderation. Aim for a maximum of 1-2 tablespoons of peanut butter, or one peanut butter smoothie a day.

If you have more than that, you could risk ruining your diet with too many calories and fat. Even too much of a good thing can be bad.

Benefits of peanut butter weight loss smoothies

Peanut Butter

Peanut butter is rich in protein, and also contains essential minerals and vitamins, sich as zinc, potassium, and magnesium.

This comprehensive research compared the dietary lifestyle data for almost 400,000 people from 10 different countries over several years. People who ate more nuts weight less and had a lower risk of becoming obese. 

One 2-tablespoon serving (the maximum I’d recommend each day) contains 7 grams of protein. 

Protein may be the most important nutrient for a good-looking body and weight loss. It can help you gain muscle mass, boost your metabolism, as well as reduce appetite. 

Several studies show that eating more protein can increase the amount of calories your body burns. A higher protein intake could easily make you burn an additional 100 calories per day. 

Peanut butter may boost your heart health

Peanut Butter contains healthy fats and minerals that are essential for a healthy heart.

The proportion of saturated fat to unsaturated fat is especially important when it comes to heart health. Peanut butter has a ratio of 20% saturated fat to 80% unsaturated fat, which is almost the same ratio as olive oil.

Is it any wonder that numerous studies have shown that people who include nuts in their diet are less likely to develop heart disease or diabetes?

May help manage blood sugar levels

Peanut butter is filled with protein, and heart-healthy fats, but doesn’t contain much sugar or carbs, as long as you don’t go for the added sugar varieties.

Natural peanut butter doesn’t have much impact on your blood sugar levels. It can be a good option for people with diabetes as well.

Keeping your blood sugar in balance is key to losing weight!

Your blood sugar controls how much energy you have. It even dictates how hungry you feel. We feel and look our best when our blood sugar is balanced. 

The glycemic index (GI) is a ranking of foods according on how they affect your blood sugar levels. Anything below a GI value of 55 is considered low. The GI of peanut butter is only 14!

Eating foods (or having smoothies without sweeteners) that are low on the GI may help you to stabilize your blood sugar, feel better, and ultimately lose weight. 

Smoothies can be healthy, but this shouldn’t be used as an excuse to add  extra sugar or a spoonful of Nutella in it.

Choosing the right kind of ingredients is key. It’s best to choose natural and organic ingredients that are low on the GI whenever possible.

10 Peanut Butter Smoothies for Weight Loss

Here are my favorite peanut butter weight loss smoothies. I love using unsweetened almond milk in my smoothies, but you can use any milk or even water as a liquid base. 

1. Guilt-Free Chocolate Peanut Butter Smoothie

Chocolate Peanut Butter Smoothie

Believe it or not, if you’re choosing the right kind of chocolate, it can be considered a healthy food.

Dark chocolate can have impressive health benefits like improving heart health and enhancing cognitive function.

Several studies found that dark chocolate can also reduce sugar cravings and keep you full for longer. In this study, even the smell of chocolate suppressed appetite. 

It’s believed that dark chocolate also helps with balancing blood sugar. It may help prevent your blood sugar to soar and therefore reduce hunger and keep you feeling energized during your day. 

The best chocolate for our peanut butter weight loss smoothies is dark chocolate or organic cocoa powder. The higher the cocoa content, the better. 

Ingredients:

  • ¼ cup unsweetened almond milk
  • 1 tbsp natural, organic peanut butter
  • 1 tbsp organic cocoa powder
  • 1 banana, sliced and frozen

Instructions:

  1. Peel the banana, slice, and freeze it the day before
  2. Add everything to your blender jar 
  3. Blend for 45-60 seconds until creamy and smooth
  4. Enjoy this guilt-free chocolate smoothie

2. Apple Peanut Butter Smoothie for Weight Loss

Try this protein-rich apple peanut butter smoothie in the morning to avoid unhealthy snacking or overeating throughout the day!

Greek yogurt is a powerful food for weight loss. It has twice as much protein and only half the sugar and sodium than your regular yogurt. The high protein content can reduce your appetite and help your body to burn more calories. 

Thanks to its calcium content, Greek yogurt can keep your bones strong. It also contains iodine, which is believed to boost metabolism.

Aside from being healthy, Greek yogurt tastes amazing. It can give your smoothies the creamy, thick texture we all crave. For more delicious recipes, check out these Greek yogurt smoothie recipes

Ingredients:

  • ½ cup unsweetened almond milk
  • 1 red apple
  • 1 banana, sliced and frozen
  • ½ cup low-fat Greek yogurt
  • 1  tbsp natural, organic peanut butter
  • ½ tsp cinnamon

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Peel, core, and cut the apple
  3. Place everything into your blender jar
  4. Blend for 60 seconds until smooth
  5. Enjoy this creamy apple peanut butter smoothie!

3. Peanut Butter Banana Smoothie

Peanut Butter Banana Smoothie

This peanut butter banana smoothie tastes just like a delicious milkshake, and it might help you achieve a healthier weight as well.

It’s a quick and healthy recipe and can be a great breakfast smoothie. You could add some oats if you want to use it as a meal replacement. 

I love to use frozen bananas in peanut butter smoothies. It makes smoothies kinda ice-cream like, just like a decadent milkshake, but without the added sugar. 

To prepare the bananas for this smoothie, simply peel and slice them the day before. Place them in a freezer bag or airtight container and put them in your freezer overnight. 

If you’re using a high-speed blender like a Blendtec, Vitamix or a Vitamix-like blender, you could even add whole frozen bananas and it should be able to liquefy them just fine. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 2 bananas, sliced and frozen
  • ½ cup low-fat Greek yogurt
  • 2 tbsp natural, organic peanut butter
  • 1 tsp vanilla extract

Instructions:

  1. Peel, slice, and freeze the bananas the day before
  2. Add all ingredients to your blender jar
  3. Blend for 45-60 seconds depending on the strength of your blender
  4. Enjoy this delicious weight loss smoothie!

4. Spinach Banana Peanut Butter Smoothie

To lose weight you’ll need to consume fewer calories than your body burns. The best way to achieve that isn’t to eat less, it’s to choose foods that are nutrient-dense.

Nutrient-dense foods are those that are low in calories and high in nutrients. Nutrients that your body needs to help you lose weight and look and feel your best.

With nutrient-rich foods you’ll get more bang for your calorie buck. Leafy greens always stand at the top of the list of the most nutrient-dense foods.

One cup of spinach only has 7 calories, but 181% of your daily recommended vitamin K intake!

Now, I know some people simply can’t stand the taste of leafy greens. That’s where smoothies come into play. You can easily mask the flavor by adding sweeter fruits and liquids. 

Spinach’s flavor in smoothies is almost tasteless. Baby spinach tastes even milder. I promise you’ll barely even notice there’s spinach in this peanut butter weight loss smoothie. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup baby spinach
  • 2 bananas, sliced and frozen
  • 2 tbsp natural, organic peanut butter

Instructions:

  1. Peel, slice, and freeze the bananas the day before
  2. Wash the baby spinach
  3. Place everything into your blender
  4. Blend for 60-90 seconds until smooth
  5. Enjoy this green smoothie that doesn’t taste green at all!

5. Peanut Butter Oatmeal Smoothie

Peanut Butter Oat Smoothie

Oatmeal is one of the best options for breakfast if you’re trying to shed pounds.

Oatmeal is loaded with fiber and comes with a number of nutritional benefits.

Eaten in moderation, it won’t send your blood sugar levels on a roller coaster. The fiber can also help you feel full longer and make you less prone to snacking in between meals. 

Try to avoid flavored oatmeal as they are full with added sugars and chemicals. It’s better to choose unflavored oats and blend them together with fruits in this delicious peanut butter oatmeal smoothie.

Ingredients:

  • ½ cup unsweetened almond milk
  • ¼ cup rolled oats
  • 2 bananas, sliced and frozen
  • 1 tbsp natural, organic peanut butter
  • ½ tsp cinnamon
  • ½ tsp vanilla extract

Instructions:

  1. Slice, peel, and freeze the bananas the day before
  2. Add everything to your blender jar
  3. Blend for 60-90 seconds depending on the strength of your blender

6. Peanut Butter Protein Powder Smoothie

This smoothie combines healthy fats with protein and complex carbs, making it a decent meal replacement or after-workout smoothie

While some manufactures of protein powders may claim that their products are miracle cures for weight loss, I have to disappoint you, they’re not. As long as you’re eating a balanced diet, adding extra protein really isn’t necessary.

Sometimes in our fast-paced live we simply don’t have the time to cook several healthy meals a day. That’s where protein powders can fill the gap occasionally. Protein shakes are a quick way to add more protein to your diet. 

The healthiest option would be either organic plant-based protein or organic grass-fed whey protein. Be aware, however, that those might not be the most delicious protein powders out there. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana, sliced and frozen
  • ¼ cup rolled oats
  • 1 scoop vanilla protein powder
  • 2 tbsp natural, organic peanut butter
  • 1 tsp vanilla extract

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Add everything to your blender jar
  3. Blend for up to 90 seconds on the highest setting

7. Peanut Butter Smoothie for Weight Loss (No Banana)

No Banana Peanut Butter Smoothie

If you don’t like bananas in your smoothies, I’ve got a great recipe for you. This peanut butter smoothie for weight loss doesn’t contain bananas, tastes just like a delicious chocolate dessert, and is 100% guilt-free! 

If you don’t have Medjool dates, you can substitute them with other dried fruits. Try dried raisins, apricots, or even cherries. 

Dried fruits are a great way to sweeten up smoothies, while also adding essential minerals and vitamins. The high fiber content can help your to feel full longer and snack less in-between meals. 

If you don’t have cocoa powder, you can substitute with dark chocolate. The higher the cocoa content, the healthier a chocolate usually is. I love using dark chocolate with 99% cocoa content.

Ingredients:

  • 1 cup unsweetened almond milk
  • 5 Medjool dates, pitted
  • 1 tbsp natural, organic peanut butter
  • 1 tbsp organic cocoa powder
  • 1 tsp vanilla extract

Instructions:

  1. Add everything to your blender jar
  2. Blend for a little more than a minute until smooth
  3. Enjoy this delicious and 100% banana-free chocolate treat

8. Peanut Butter Blueberry Smoothie for Weight Loss

Blueberries are not only rich in antioxidants, they may even help you lose belly fat.

According to this study, rats that consumed blueberries daily for 90 days had less abdominal fat. The results were even better for those who ate a low-fat diet.

Blueberries are also believed to lower blood pressure. In this study, obese people showed a notable reduction blood pressure after just consuming 2 ounces of blueberries daily. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana, sliced and frozen
  • 1 cup frozen blueberries
  • 1 tbsp natural, organic peanut butter

Instructions:

  1. Slice, peel, and freeze the banana the day before
  2. Add everything to your blender jar
  3. Blend for 1 minute until creamy and smooth
  4. Enjoy this delicious blueberry peanut butter smoothie!

9. Strawberry Banana Peanut Butter Smoothie 

Banana Strawberry Peanut Butter Smoothie

Who doesn’t love the combination of strawberries and banana? This smoothie not only tastes so delicious, it’s healthy as well!

Berries are among the healthiest foods you can choose. They’re full of nutrients and antioxidants that are good for you.

Replacing fattening foods with healthy smoothies is the perfect way to cut calories and fill your body with nutrients it desperately craves. 

There’s no magic food or pill that can melt fat overnight, but a healthy diet supplemented with smoothies can speed up your weight loss journey and help you live a healthier life.

Ingredients:

  • ½ cup unsweetened almond milk
  • 1 banana
  • 1 cup frozen strawberries
  • ½ cup low-fat Greek yogurt
  • 2 tbsp natural, organic peanut butter

Instructions:

  1. Add all ingredients to your blender jar
  2. Blend for 60 seconds
  3. Enjoy this delicious peanut butter smoothie!

10. Cherry Peanut Butter Smoothie

If you’re trying to slim down, don’t forget to add cherries to your smoothies. They’re low in calories and filled with vitamins and other beneficial nutrients.

Cherries contain melatonin, a hormone which can help you sleep better. A good night’s sleep is important when you’re trying to lose weight.

If you’re not getting a good night’s rest and you’re not feeling your best, it’s easy to fall for junk food and skip exercise. 

Researchers found that dieters cutting back on sleep, lose up to 55% less weight compared to people having sufficient sleep, even though the amount of calories consumed are equal.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana, sliced and frozen
  • ½ cup pitted cherries
  • ½ cup low-fat Greek yogurt
  • 1 tbsp natural, organic peanut butter

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Pit the cherries or use frozen pitted cherries
  3. Place everything into your blender jar
  4. Blend for up to 1 minute

These were my favorite peanut butter weight loss smoothies. I hope these smoothie recipes can benefit you on your weight loss journey. Smoothies can provide you with energy, and help you regain strength. Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any weight loss smoothie recipes you’d like to share? Any questions about smoothies? I’ll be happy to help you out in the comments section below!

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