2-Ingredient Banana Cream Smoothie

I don’t know about your neck of the woods but here in southern CT it’s been hot! Steamy days and not-cool-enough nights have got me working in a bathing suit most days (not because we have water around but just because it’s the least amount of clothes I can wear while still wearing, you know, clothes) and eating (or drinking) lots of cool, hydrating things!

When I was a kid, I used to make a smoothie with fresh bananas, milk, and ice cubes. We rarely have ice around so I decided to go for it with frozen bananas and milk. It came out DELICIOUS! For sure will be a summer go-to to keep me fueled, hydrated, and cool.

To make it super easy (and prevent food waste), I freeze past-prime bananas (so anything that’s no longer green) without the peel and broken into chunks since it makes them easier to blend.

This smoothie has at least one serving of fruit, eight grams of protein, and one-third of your daily calcium. You can make as much or as little as you want and modify the thickness as well by adding more or less milk.

Smoothies are pretty darn forgiving, so if you’re not a measuring person and more of a wing it person (which is totally me), it will probably still turn out great! If you are a measuring person though, no worries, all the details are below.

Fueling notes:

  • Per serving, this recipe packs 60 g of carbs, 15 g of protein, and 8 g of fat, and 6 g of fiber.
  • Pre-workout: have at least 1 hours before your session to give you enough time to digest.
  • Post-workout: this smoothie has the ideal 3-:1 carb to protein ratio! Have within 1-2 hours of your session.

The Stuff

  • 1 1/2 cup frozen banana
  • 1 1/2 cup milk

The Steps

  1. Blend the banana and milk until smooth

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

Others Recipes You Might Like

Chocolate Banana Smoothie

This rich smoothie pretty much tastes like dessert and packs one and a half servings of fruit, around 30 grams of natural protein, and two-thirds of your daily calcium. In the colder weather, I rely on blender muffins and breads to use up my past-prime bananas (so anything that isn’t green anymore). But once itContinue reading “Chocolate Banana Smoothie”

Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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