Peanut butter is a popular staple in many households. Known for its rich, nutty flavor and creamy texture, peanut butter can be used in both sweet and savory dishes. One way that people often enjoy peanut butter is in smoothies. Adding a scoop or two of peanut butter to your favorite smoothie recipe can provide creaminess, protein, and delicious peanut butter flavor. However, not everyone is convinced that peanut butter belongs in smoothies. Some argue that the texture of peanut butter doesn’t blend well with other smoothie ingredients. So is peanut butter actually good in smoothies? There are pros and cons to consider.
Pros of Adding Peanut Butter to Smoothies
There are several potential benefits that highlight why peanut butter can be a smart addition to smoothies:
1. Provides creaminess and thickness
One of the biggest positives of using peanut butter in smoothies is the creaminess it provides. Peanut butter has a naturally thick, creamy texture that helps give smoothies a richer, milkshake-like consistency. The oils in peanut butter help create a smooth, velvety blend. This makes peanut butter an excellent base ingredient if you like thick, indulgent smoothies rather than light, thin ones.
2. Packs in extra protein
Peanut butter is a high-protein food, with about 8 grams of protein per 2-tablespoon serving. Adding a couple tablespoons of peanut butter to a smoothie can help boost the protein content, making it more filling and nutritious. The protein from peanut butter makes it a great choice for post-workout smoothies.
3. Provides healthy fats
In addition to protein, peanut butter contains over 15 grams of fat per serving. While high in calories, these fats are mainly the healthy monounsaturated and polyunsaturated types. These healthy fats help keep you feeling satisfied and provide essential fatty acids like omega-6s. Adding peanut butter to your smoothies can help you get more of these beneficial fats.
4. Delivers fiber
Peanut butter is also fairly high in fiber, with 2 grams per serving. This makes it a good way to increase the fiber content of your smoothie. Fiber is important for digestive health, heart health, stabilizing blood sugar levels, and aiding with weight management.
5. Provides key nutrients
Peanut butter delivers a variety of nutrients, including folate, magnesium, potassium, and vitamins B3 and E. Folate is important for red blood cell production and neural tube development in babies when taken pre-pregnancy, while magnesium aids bone health. Potassium helps control blood pressure. Vitamins B3 and E are antioxidants that may help reduce disease risk.
6. Contributes antioxidant compounds
In addition to being a high-antioxidant food itself, peanut butter contains resveratrol. This polyphenol antioxidant is found in peanut skins and may help reduce inflammation and protect against effects of aging. This makes peanut butter smoothies an easy way to get more of these beneficial compounds.
7. Adds delicious peanut butter flavor
Let’s not forget that peanut butter also delivers its signature nutty, roasted flavor. Adding a scoop of peanut butter is an easy way to make a smoothie taste more like a peanut butter and jelly sandwich. The flavor pairs well with both sweet and more savory ingredients.
Cons of Putting Peanut Butter in Smoothies
On the other hand, there are a few potential drawbacks that can come with blending peanut butter into smoothies:
1. Makes smoothies thicker and heavier
While the thickness peanut butter provides can be good in some smoothies, in others it may make the texture too dense or heavy. If you don’t like thick smoothies or have trouble consuming very thick liquids, peanut butter may not improve the smoothie experience for you. The natural oils can also leave a fatty film or residue in the mouth that some people dislike.
2. Flavor and sweetness can overpower
The strong peanut flavor can end up taking over more delicate ingredients in a smoothie. Things like fresh berries or leafy greens can get lost behind the nutty, aromatic peanut butter taste. The sugars and salt in most peanut butters may make smoothies taste overly sweet or salty if you add too much.
3. Allergy concerns
For those with peanut or nut allergies, peanut butter poses an obvious risk. But even small amounts of peanut can trigger allergic reactions in sensitive individuals. So if you’re making smoothies for a group or selling them, peanut butter may not be the best choice.
4. Separation or clumping issues
Oil separation is also fairly common in peanut butter, especially natural varieties. This can lead to clumps of just peanut butter than don’t fully blend. The oils may also cause peanut butter to stick to the walls of blenders and cups.
5. Adds significant calories and fat
Since peanut butter is high in fat and calories, it can quickly increase the calorie content of smoothies. Just 2 tablespoons provides nearly 200 calories. For those counting calories or limiting fat intake, peanut butter may end up making smoothies too indulgent.
6. Potentially higher in aflatoxins
There is also some concern over aflatoxins in peanut butter, which are toxins produced by mold. Peanuts used in contaminated conditions can contain higher levels of these toxins. Large amounts of aflatoxins are linked to potential liver damage and cancer risk. However, regulations in the U.S. help limit dangerous levels in peanut butter. But it still may be something for individuals to be aware of if consuming peanut butter regularly.
7. Contains oxalates
Peanuts also contain oxalates. These compounds can contribute to the development of kidney stones in those prone to them. While small amounts of peanut butter are unlikely to cause issues, excessive intake may increase oxalate load for certain individuals. Those with kidney problems may want to limit peanut butter for this reason.
Smoothie Recipes with Peanut Butter
If you want to give peanut butter smoothies a try, here are some delicious recipe ideas:
Chocolate Peanut Butter Smoothie
- 1 banana
- 2 tbsp peanut butter
- 1 tbsp cocoa powder
- 1 cup milk of choice
- 1/2 cup Greek yogurt
- 1 tsp vanilla
- 2-4 ice cubes
Peanut Butter Cup Smoothie
- 1 banana
- 2 tbsp peanut butter
- 2 tbsp chocolate syrup
- 1 cup milk of choice
- 1/4 cup oats
- 1/4 tsp cinnamon
- Handful ice
Peanut Butter and Jelly Smoothie
- 1 cup strawberries
- 1 banana
- 2 tbsp peanut butter
- 1/2 cup Greek yogurt
- 1/2 cup milk of choice
- 1 tsp honey (optional)
- Ice cubes
Thai Peanut Smoothie
- 1 banana
- 1 cup spinach
- 1/2 cup coconut milk
- 2 tbsp peanut butter
- 1 tsp ginger
- 1 tsp honey
- 1/4 tsp crushed red pepper flakes (optional spice)
- Ice cubes
Storing Peanut Butter Smoothies
If you want to get ahead and make peanut butter smoothies to drink later, here are some storage tips:
- Let cool completely before transferring to an airtight container and storing in the refrigerator.
- Properly stored, most peanut butter smoothies will keep for 24-48 hours.
- The banana and peanut butter may cause discoloration but won’t affect the safety.
- Give a good shake or stir before drinking to recombine any separation.
- You can also freeze smoothies in individual portions for lasting up to 2 months.
- Let thaw in the refrigerator before drinking.
Smoothie Add-Ins to Pair with Peanut Butter
Besides classic fruit and dairy, peanut butter pairs nicely with these other smoothie add-ins:
Nuts and seeds:
- Almonds
- Cashews
- Walnuts
- Flaxseed
- Chia seeds
- Sunflower seeds
Nut and seed butters:
- Almond butter
- Cashew butter
- Sunflower seed butter
Extracts and sweeteners:
- Vanilla
- Almond
- Maple
- Honey
Spices and herbs:
- Cinnamon
- Ginger
- Cardamom
- Nutmeg
- Cocoa powder
- Mint
Conclusion
Peanut butter can be a tasty addition to smoothies, providing creaminess, plant-based protein, healthy fats, fiber, vitamins, and that signature peanut flavor. However, the strong taste and thick texture may overwhelm some ingredients or palates. Peanut butter also substantially increases the calorie and fat content. Ultimately, the pros and cons will come down to personal preference. But peanut butter smoothies can be worth experimenting with, especially for peanut butter lovers. Try out some different recipes to see if peanut butter has a blended place in your smoothie-making routine.
