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I’ve been making this peanut butter banana date smoothie for years. It started as my go-to after-dinner treat during a sugar-free challenge, and it never left the rotation. Packed with fresh and frozen bananas, creamy peanut butter, and naturally sweet dates, it tastes like a thick, creamy candy bar in a glass. You’d never guess it’s vegan and made from all healthy, whole foods!
Banana Peanut Butter Smoothie with Dates
This banana date peanut butter smoothie hits differently than your average blended drink because every ingredient actually pulls its weight. The frozen banana makes it thick and creamy without needing a ton of ice. The peanut butter adds richness and healthy fat that keeps you full long after you finish it. And the dates? They’re doing the heavy lifting when it comes to flavor and sweetness–no sugar, honey, or syrups needed. The whole thing is ready to drink in about five minutes. Plus, it’s naturally gluten-free, dairy-free, and vegan, and it can easily be made nut-free too.
Why Add Dates to a Smoothie?
Dates are one of the best-kept secrets in smoothie-making, and I will never stop talking about them (they add the perfect sweet touch to my Blueberry Banana Smoothie, too!) I use Medjool dates because they’re soft, plump, and blend effortlessly.
- Flavor: Dates have a natural caramel-like sweetness that you truly cannot replicate with regular sugar or maple syrup. If using the smaller Deglet Noor dates, you may want to use 6-7 instead of 4-5 to get the same level of sweetness.
- Nutrition: They’re a natural source of fiber, potassium, and magnesium. And because the sweetness comes from the whole fruit rather than refined sugar, your blood sugar doesn’t spike the way it would with a syrup-sweetened smoothie.
- Texture: They also add body and creaminess to the texture, which is why this date smoothie is so much more satisfying than a thin, watery one. If yours are on the drier side, just soak them in warm water or milk for about 10 minutes before blending; they’ll break down much more smoothly.
Got leftovers? Use up those extra dates and peanut butter by making a batch of my favorite Chocolate Covered Stuffed Dates!
Is This Smoothie Healthy?
Yes, and I say that as someone who spent a long time being skeptical of anything labeled “healthy” that also tasted this indulgent. This peanut butter date smoothie is genuinely good for you because every calorie comes from real food: fruit, nut butter, and dates.
You’re getting natural sugars from the banana and dates (both whole foods with fiber attached, which slows absorption), protein and healthy fats from the peanut butter, and a host of micronutrients from all three. It’s more filling and satiating than a traditional milkshake (like this Cookies and Cream Milkshake recipe), and it doesn’t have the blood sugar crash that comes with one either.
Fresh vs. Frozen Banana: Use Both
One trick I’ve developed over years of making this banana date smoothie: use a combination of fresh and frozen bananas. The fresh banana gives you that pure, bright banana flavor, while the frozen banana is what makes the smoothie thick and cold without having to dilute it with a ton of ice.
If you only use fresh bananas, you’ll need a lot of ice to get the texture right, and that extra ice waters down the flavor. If you only use frozen bananas, the blender sometimes has to work harder, and the texture can get a bit stiff.
Half and half is the move. I keep a bag of sliced frozen bananas in my freezer at all times for exactly this reason. It’s also a great way to use up bananas that are getting too ripe.
How to Make a Peanut Butter Banana Date Smoothie
This is a genuine five-minute recipe. Add all your ingredients (banana, dates, peanut butter, and a small splash of milk) to a high-powered blender and blend on high until completely smooth. If you’d like a thicker consistency, add a few ice cubes and blend again. Pour into a tall glass and drink immediately for the best texture and flavor.
The order of ingredients does matter slightly: putting the liquid in first helps the blades catch everything without the blender stalling. Dates go in next, so they have maximum contact with the liquid, and then everything else goes on top.
Customizing Your Smoothie
- Milk options: I like Homemade Almond Milk for the extra boost of nutty flavor it provides, but any plant-based milk will work, or swap for cow’s milk for a dairy-full option.
- Nut butter options: Swap the peanut butter for any nut or seed butter you love, such as almond, cashew, or sunflower seed butter for a nut-free option.
- Add protein: Stir in a scoop of vanilla, chocolate, or unflavored protein powder before blending. It incorporates seamlessly and makes this a genuinely filling meal replacement.
- Nutritional boosters: Add a tablespoon of chia seeds, ground flax, or hemp hearts for extra fiber and omega-3s. A handful of spinach also blends in invisibly if you want to sneak in some greens–you won’t taste it at all!
Storage and Make-Ahead Instructions
Smoothies are always best enjoyed immediately for the most aerated, creamy texture. However, if you have leftovers, here is how to handle them:
- Refrigeration: Store in an airtight mason jar in the refrigerator for up to 24 hours. Before drinking, give it a vigorous shake or a quick 10-second re-blend, as some separation is natural.
- Freezing: Pour the remains into a popsicle mold. This high fat content from the peanut butter ensures the popsicles stay creamy rather than turning into a solid block of ice.
- Meal Prep: You can freeze the smoothie in ice cube trays. When you’re ready for a snack, pop the cubes into the blender with a splash of extra almond milk and blend until smooth.
Peanut Butter Banana Date Smoothie
Equipment
Ingredients
- 1 cup (237 ml) unsweetened plain almond milk
- 1 ripe banana
- 4-5 pitted dates
- 1 frozen banana
- 2 tablespoons natural creamy peanut butter
- ¼ – ½ cup (177 g) ice
- Optional: one scoop of your favorite protein powder, I recommend vanilla or chocolate flavored so it doesn't affect the flavor of this smoothie too much.
Instructions
- Place all ingredients into a power blender (like a Vitamix) and blend until smooth. If you like it thinner, add more almond milk.1 cup (237 ml) unsweetened plain almond milk, 1 ripe banana, 4-5 pitted dates, 1 frozen banana, 2 tablespoons natural creamy peanut butter, 1/4 – 1/2 cup (177 g) ice, Optional: one scoop of your favorite protein powder
Notes
Nutrition
Photographs by Meg McKeehan Photography
Absolutely delicious! I tried this yesterday and I loved it! Definitely a meal in a glass and it fills you up!
I tried this with my daughter today and this is hands down the best smoothie ever! Thank you!
Ahh, so good!! I added vanilla. No ice. It’s a keeper. Thank you !!
Just a note from a blood sugar perspective- this is crazy high in carbs (all sugars and carbs become the same thing in your blood) so if you’re looking to keep level stable blood sugars see how it works for you. Dates are natural but all dried fruits are incredibly sugary! Peanut butter will slow down absorption a bit, but for reference this is 4x the carbs of a slice of cake. Or 8 scoops of ice cream. It’s not like a dessert, it IS a dessert lol
Aside from peanut butter (most people unfortunately use the kind with added sugar), the sugar in this is from fructose, which is way better for you than sugar in a dessert. You actually need fructose. It also has a ton of fiber, which works with the fructose slowing down absorption. They work as a team. That’s why fruit is so good for you besides the obvious natural vitamins and antioxidants, etc. The fructose and fiber from fruit work together for fuel and nutrients. Absolutely not a dessert. I personally would either cut the peanut butter or use the powdered stuff that doesn’t have sugar.