Best Banana Shake Recipes

I used to skip breakfast. Always in a rush. A cold coffee here, a half-eaten toast there. But then one morning, tired of the same old drill, I tossed a ripe banana, some milk, and a spoon of peanut butter into a blender. In less than a minute, I had a cold, creamy drink that hit all the right notes—sweet, thick, and full of energy.

Since that day, banana shake has been my go-to fix.

Not just for breakfast. Not just post-gym. I’ve played with this recipe more times than I can count. Some days I keep it clean. Some days I go wild—with chocolate, oats, honey, or even ice cream. But every time, it works.

Did you know bananas are the #1 most consumed fruit in the world? Makes sense—they’re cheap, easy to store, and good for just about every part of your body.

This blog isn’t just about blending fruit. It’s about turning something simple into something great. A shake that boosts your mood, fills you up, and makes your day feel better from the first sip.

So if you’re tired of boring breakfasts or looking for a sweet snack that’s actually good for you, you’re in the right spot.

Let’s make the kind of banana shake you’ll crave again tomorrow.

What You’ll Need: Banana Shake Ingredients

The ingredients for a banana shake vary based on preference and diet requirements, but here’s a basic list:

• Fresh bananas: Ripe bananas work best for a naturally sweet and creamy texture.
• Milk: You can use dairy milk or plant-based options like almond, oat, soy, or coconut milk.
  
• Optional Add-ins:
  • Honey or maple syrup for extra sweetness.
  • Nuts: Chopped almonds, walnuts, or cashews for texture and protein.
  • Vanilla extract: Adds a hint of flavor.
  • Cinnamon: A pinch of cinnamon can enhance the banana’s flavor.

Extras:

• Protein powder: Ideal for post-workout shakes.
• Oats: Adds fiber, making the shake more filling.
• Nut butter: Peanut, almond, or cashew butter adds creaminess and healthy fats.

Banana Shake Protein Options:

• Add protein powder (whey, pea, or hemp) for a protein-packed shake, great for those looking to boost muscle recovery or add calories in a healthy way.

Basic Banana Shake Recipe (2-Minute Version)

A quick and simple banana shake recipe to start your day or refresh after a workout.

Ingredients:

• 1 ripe banana 
• 1 cup of milk (dairy or plant-based) 
• 1 teaspoon vanilla extract 
• ½ teaspoon cinnamon 

Instructions:

1. Place the banana and milk in a blender. 
2. Add vanilla extract and cinnamon. 
3. Blend until smooth.

Pro-Chef Tip for a Thick, Creamy Texture: Use frozen bananas for a creamy, thick consistency without needing ice. Frozen fruit will create a smoothie-like texture without watering it down.

Basic Banana Shake Calories:

• 1 ripe banana (100 grams): 90 calories
• 1 cup milk (dairy or plant-based): 100-150 calories (depending on the type of milk used)
• Vanilla extract (1 tsp): 12 calories
• Cinnamon (½ tsp): 3 calories

Total calories: 205-255 calories per serving

No Ice Cream? No Problem!

If you’re looking for a banana shake without ice cream, you can still achieve a rich and creamy shake by using these alternatives:

• Frozen bananas: Freeze ripe bananas for an ice cream-like texture.
• Oats: Add rolled oats for extra creaminess and fiber.
• Coconut cream or almond milk: For a richer texture, use full-fat coconut milk or almond milk, depending on your preference.

Great for those avoiding sugar or dairy: This version is dairy-free and sugar-free (if no sweeteners are added), making it a great option for those with dietary restrictions.

Banana Shake Recipe for Weight Gain

If you’re trying to gain weight, a higher-calorie banana shake is a good option. Here’s a recipe that packs a calorie punch:

Ingredients:

• 1 large ripe banana
• 1 cup full-fat milk
• 2 tablespoons peanut butter (or almond butter)
• 3 soaked dates (for natural sweetness and extra calories)

Instructions:

1. Blend all the ingredients together until smooth.

Why It’s Great: The peanut butter adds healthy fats and protein, while soaked dates provide natural sugars and fiber. Full-fat milk ensures a calorie-dense shake.

Ideal Time to Drink: Consume 30 minutes after a workout for muscle recovery or before bed for slow-digesting calories overnight.

Low-Cal Banana Shake (Without Sugar)

If you want a lighter shake, opt for a low-calorie version. This recipe is great for those looking to reduce sugar intake or manage their weight.

Ingredients:

• 1 ripe banana
• 1 cup unsweetened almond milk (or oat milk)
• Stevia or no sweetener for low sugar content

Instructions:

1. Blend the ingredients until smooth.

Without Sugar Banana Shake Calories

• A typical banana (100 grams): About 90 calories.
• Unsweetened almond milk (1 cup): Typically has 30-40 calories.

Total calories: 120-130 calories per serving

This makes it a light, low-calorie shake without added sugars.

Banana Shake Benefits You’ll Love

Banana shakes offer several health benefits, making them a great addition to your diet.

1. Natural Energy Booster: Bananas are rich in carbohydrates, providing quick energy, making them ideal for pre- or post-workout shakes.
2. Potassium-Rich: Potassium is essential for heart health and muscle function. A medium banana contains about 400-450 mg of potassium.
3. Aids Digestion: Bananas contain dietary fiber, which supports digestive health and helps prevent constipation.
4. Keeps You Full: The fiber in bananas helps you feel full longer, potentially reducing unhealthy snacking.
5. Helps with Weight Gain: When made with high-calorie ingredients like nut butter or full-fat milk, banana shakes are great for individuals looking to increase their calorie intake.

Best Banana Milkshake Recipe (My Chef-Approved Twist)

For a chef-approved twist, you can enhance the flavor of your banana shake with a few extra ingredients:

Ingredients:

• 1 ripe banana
• 1 cup milk (dairy or plant-based)
• 1 teaspoon vanilla extract
• 1 teaspoon lemon juice
• Pinch of cinnamon
• Optional: Greek yogurt for protein and tang

Instructions:

1. Blend all ingredients until smooth.
2. For extra thickness, use frozen banana and a spoonful of Greek yogurt.

Pro Tip: The lemon juice balances the sweetness of the banana, and the cinnamon adds warmth to the flavor profile.

When to Drink a Banana Shake (and Who Should Avoid It)

Best Times:

• Post-workout: To replenish energy and aid muscle recovery.
• Breakfast: For a quick and nutritious start to your day.
• Afternoon Slump: A great energy booster in the afternoon.

Who Should Limit It:

• Diabetics: Be cautious if adding sugar, as it can spike blood sugar levels.
• Banana Allergies: Avoid if you have an allergy to bananas.

FAQs About Banana Shake Recipe

Can I make banana shake without a blender?

Yes, you can mash the banana and mix with milk and other ingredients using a whisk, but a blender ensures a smoother consistency.

Is it okay to drink banana shake daily?

Yes, in moderation. Banana shakes are nutritious but should be balanced with other healthy foods.

Can kids have banana shake?

Yes, they’re a great snack for kids, but you might want to avoid added sugar and keep the ingredients simple.

What milk is best for banana shake?

It depends on your preference. Dairy milk is creamy, but plant-based milks like almond, oat, and coconut milk are great alternatives for those with dietary restrictions.

Does banana shake cause weight gain or loss?

It depends on the ingredients. If made with high-calorie ingredients, it can aid weight gain. If made with low-calorie ingredients, it can be a great weight-loss snack.

Nutritional Information (Approx.) per Serving:

• Calories: 180–230 kcal 
• Carbohydrates: 30–35g 
• Sugars: 14–20g 
• Fiber: 3g 
• Protein: 4–8g 
• Fat: 1–5g 
• Potassium: 450mg (from the banana) 
• Calcium: 150–250mg (depending on milk choice)