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Creamy peanut butter protein smoothie in a glass with banana slices, perfect IBS-friendly pre-workout drink

Low-FODMAP Peanut Butter Protein Smoothie

Wajid Khan
A creamy, high-energy pre-workout smoothie packed with protein and healthy fats to fuel workouts without digestive distress. Gluten-free, low-FODMAP, and ready in 5 minutes.
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Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast
Cuisine American
Servings 1 person
Calories 320 kcal

Equipment

  • Blender (for smooth texture)
  • Measuring cups/spoons

Ingredients
  

  • 1 cup  unsweetened almond milk (low-FODMAP)
  • 1 ripe banana (pre-workout carb)
  • 1 tbsp natural peanut butter (no added sugar)
  • 1 scoop vanilla protein powder (whey or plant-based
  • ½  tsp cinnamon (anti-inflammatory)
  • 1 tsp chia seeds (optional, for omega-3s)
  • Ice cubes (as needed)

Instructions
 

Blend Base:

  • Add almond milk, banana, and peanut butter to blender.
    Banana, peanut butter, and protein powder blending into a low-FODMAP pre-workout smoothie

Boost Protein:

  • Add protein powder and cinnamon. Blend until smooth.

Adjust Texture:

  • Add ice and blend again for thicker consistency.

Serve:

  • Pour into a glass, top with chia seeds if desired.
    BS-friendly pre-workout smoothie in glass with peanut butter and banana - bloat-free energy drink

Notes

Pre-Workout Tip:

 Consume 30-45 mins before exercise for optimal energy.

Peanut Butter Protein Smoothie Nutrition Facts

Serving Size: 16oz (1 full glass)
Calories: 320 kcal
Nutrient Amount % Daily Value (DV) * Key Benefits
Protein 22g 44% Muscle repair, satiety
Total Fat 12g 15% Sustained energy
  Saturated Fat 1.5g 8% -
  Monounsaturated 6g - Heart-healthy fats
Carbohydrates 28g 10% Quick fuel
- Dietary Fiber 5g 18% Gut health
- Sugars (Natural) 14g - From banana
Vitamins & Minerals      
Calcium 300mg 30% Bone health
Iron 2mg 11% Oxygen transport
Potassium 500mg 10% Electrolyte balance
Vitamin E 4mg 27% Antioxidant
Magnesium 80mg 19% Muscle function

Ingredients Contributing Key Nutrients:

  • Banana: Potassium, natural sugars.
  • Peanut Butter: Healthy fats, magnesium.
  • Protein Powder: Iron, calcium (varies by brand).
  • Chia Seeds: Fiber, omega-3s.

⚖️ Customization Adjustments:

  1. Lower Calories? Reduce peanut butter to ½ tbsp (-50kcal).
  2. Higher Protein? Add ½ scoop protein powder (+10g protein).
  3. Lower Sugar? Use ½ banana (-7g sugar).

📌 Notes:

  • % Daily Value (DV) based on a 2,000-calorie diet.
  • IBS-Friendly: All values account for low-FODMAP portions.
  • Protein Powder Used: Naked Pea Protein.
  • For IBS: Ensure protein powder is lactose-free (e.g., pea protein).
Keyword High-Protein, Low-FODMAP, pre-workout smoothie, quick breakfast