The only thing we love more than a delicious shake? A delicious shake loaded with protein and nutrients to help you recover after a good sweat session. Enter Kat B.’s feel-good peanut butter and jelly post-workout smoothie—a quick, easy recipe to fuel the body and treat yourself.
It’s all the tastebud nostalgia of childhood, paired with sneaky nutrition hacks (hi, baby spinach and full-fat Greek yogurt) to aid your recovery. A chocolate milk base (chocolate oat milk is also very much a thing) plus creamy peanut butter, strawberries, and cinnamon also work together to round out the flavor profile. Is there a better combo than chocolate and peanut butter?
And yes—it looks, feels, and tastes like a thick, creamy milkshake. In just 5 minutes, you’ll have a perfect snack to follow your Dance Cardio or Strength sesh, an easy breakfast option, or a guilt-free treat to bring some joy to your day.
Protein-Loaded Post-Workout Smoothie: PB&J Shake
THE MASTER INGREDIENT LIST
6 frozen chocolate oat milk cubes* (while optional, this adds to the milkshake consistency)
1/2 cup chocolate oat milk* (Look for something relatively low in sugar—and bonus points if you find something with extra protein)
1 scoop chocolate protein powder (or vanilla if preferred!)
1/2 cup frozen strawberries
1/2 cup full-fat Greek yogurt
2 tablespoons peanut butter
1 handful of baby spinach
Sprinkle of ground cinnamon
THE STEP-BY-STEP RECIPE
- In a high-powered blender, combine the chocolate oat milk, chocolate oat milk cubes, protein powder, frozen strawberries, Greek yogurt, peanut butter, spinach and cinnamon.
- Blend until smooth and milkshake consistency is achieved.
- Serve immediately.
Yield: 1½ cups
Active: 5 minutes
Total: 5 minutes
You’ve probably heard that “eating your water” is one of the best ways to level up your hydration. Drinking your nutrients is another good hack.
A post-workout smoothie isn’t just lightning-fast to whip up, it also delivers both nutrients and hydration in one package deal. Prioritizing protein gives your muscles what they need to repair and rebuild stronger than ever, and sprinkling in sources of vitamins and minerals keeps your whole body running smoothly. Here’s what we love about our star ingredients:
- Full-fat Greek yogurt: Ah, the secret to the creamy consistency of this recipe. Greek yogurt is rich in protein and comes with a bonus of probiotics (which support gut health and digestion), calcium (key for strong bones and teeth), plus vitamins and minerals like potassium, magnesium, and B vitamins. Opting for a full-fat option ensures you’ll get a serving of the healthy fats your body needs and craves.
- Peanut butter: A plant-based protein jackpot. Peanut butter (sub for almond, cashew, or hazelnut butter) also contains heart-healthy monosaturated and polyunsaturated fats, plenty of fiber, some antioxidants, plus vitamin E, magnesium, and folate. Just go for an option without added sugar or palm oil!
- Baby spinach: Smoothies are one of the best ways to sneak in greens—especially if your palette doesn’t love the taste. Spinach is a true powerhouse food, rich in fiber, vitamins A, C, K, folate, potassium, and antioxidants that support eye health. It’s also one of the best sources of iron for those who don’t eat meat or seafood.
- Strawberries: The flavor of childhood! Serving as the “jelly” taste in this recipe, strawberries are rich in vitamin C (which helps you absorb the iron from the spinach), loaded with antioxidants to protect cells from damage, and packs a punch with fiber and folate.
- Protein powder: A supplementary protein powder made of clean ingredients can be an excellent way to up your intake. Options like hemp, pea, soy, whey, or casein are abundant—so do your own experimentation to see which protein source works best for your body and dietary preferences.
- Cinnamon: A touch of cinnamon adds a bit of sweetness without any additional sugar. Talk about a hack! Cinnamon also contains some antioxidant properties, has anti-inflammatory effects, and can even improve blood sugar control.
Craving more obé recipes? Find them here!
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