A peanut butter milkshake for breakfast, or anytime, sounds decadent and so against anything your mother told you, but it’s possible — and perfectly healthy — with a few ingredient substitutions. You simply leave out the ice cream, which adds much of the fat, sugar and calories, and use frozen bananas instead. Whip them along with peanut butter, a little natural sweetener and milk, and you can create the same creamy, decadent texture without all the guilt.
You may have to plan ahead for your milkshake by cutting one or two bananas into chunks and placing them in the freezer for at least several hours, and preferably overnight. You’ll also need a few tablespoons of creamy peanut butter, a cup of milk — cow’s, soy, almond or coconut all work — and a splash of vanilla extract. If you like your shake extra sweet, plan to add a drizzle of honey, agave nectar or maple syrup.
Blend It Up
Place all the ingredients in a blender — use about 1/2 cup milk and 1 tablespoon peanut butter for every banana — and whip on high to create a smooth, thick texture. Alternatively, place the ingredients in a large jar or deep bowl and blend with a stick, or immersion, blender until fully incorporated. For thicker shakes, reduce the amount of milk and for thinner shakes, increase the amount of milk. Sprinkle with a dash of cinnamon or cocoa powder for an extra flavor dimension and visual appeal.
Ice Cream Alternatives
More ice cream alternatives include vanilla ice cream substitutes such as frozen yogurt, or soy, coconut or almond milk frozen desserts. Replace these measure-for-measure for the ice cream called for in your favorite peanut butter milkshake recipe. These ingredients create the same creamy texture as ice cream.
Blend chocolate chips into either version of an ice cream-free shake to create a Reese’s Peanut Butter Cup flavor. If you’re craving a rich Reese’s shake, though, blend together vanilla ice cream substitute, milk and one or two peanut butter cups with an immersion or counter-top blender. For an even quicker version, use peanut butter cup frozen yogurt and enough milk to create your desired consistency. Top with chopped chocolate chips or crushed peanut butter cups.
References and ResourcesThe Kitchn: Lighter Treat Recipe: Frozen Banana, Peanut Butter and Chocolate Chip Milkshake
Whole Foods: Chocolate and Peanut Monkey Shake