July 21, 2022

Protein Shakes and Peanut Butter

Protein Shakes and Peanut Butter

Updated November 2025.

 

Whether you’re lifting, running, or just staying active, protein is your best ally for recovery and energy. Peanut butter delivers both flavor and fuel (with healthy fats and plant-based protein). This guide explores why peanut butter belongs in your fitness routine and how to use it in simple, protein-packed recipes like shakes and pancakes - the perfect blend of comfort food and performance nutrition.

Ask any seasoned fitness junkie what the most important nutritional component is, and nine times out of 10, you’ll hear a recommendation for protein. Protein is an essential part of not only building muscle but keeping the body functioning at its peak. Whether you supplement that protein intake with foods like meat and dairy, plant-based proteins, or protein shakes, the most important is that you find a protein that's compatible with your fitness goals and lifestyle.

One of the popular Foods that's packed with protein is peanut butter. Except for people with peanut allergies, it is an easy way to get healthy fats and wholesome protein and is also available in keto-friendly versions as well.

And lucky for us peanut butter lovers, there are so many different ways to make peanut butter more than just a smooth sandwich additive. And while most likely not for everyone, there are even people who put peanut butter on hamburgers.



Peanut Butter Protein Recipes

 

Peanut Butter Protein Shake

This recipe comes from Chelsea’s Messy Apron. It's an interesting recipe because while it has peanut butter in it, you can also alternatively use peanut butter powder, which is pressed and dehydrated peanut butter that contains the same amount of protein but with way fewer calories.

The ingredients you’ll need are simple but essential.
  • 1 serving of your favorite chocolate protein powder (servings may vary, follow the instructions on what 1 serving is on the packaging)
  • 1/2 cup sliced frozen banana
  • 2 tablespoons of real or powdered peanut butter
  • 3/4 unsweetened vanilla almond milk
  • Ice
  • 1 tablespoon of cocoa powder
  • 1 teaspoon of honey (substitute 1-to1- with agave nectar for a vegan alternative)

The recipe creator suggests slicing and freezing the bananas the night before you plan on making the shake. Then, you’ll add all of the ingredients into a blender. The creator also notes a specific order for best results, but if you’re blending them up, we’re not sure that matters too much.





Peanut Butter Protein Pancakes

Mmm, next up is everyone’s favorite breakfast food — and if it’s not, it should be! That’s right, we’re talking about pancakes; but not just any old set of flapjacks. This recipe from Clean and Delicious helps pack the peanut butter and protein precisely into your pancake for peak performance.
Whew! That made us dizzy…

Anyway, to start creating these peanut butter pancakes, you’ll need:
  • 2 egg whites (or vegan alternative) per pancake
  • 1/2 cup of rolled oats
  • 1/4 tablespoon of baking powder
  • 2 tablespoons of peanut butter
  • Cinnamon (season with your heart)
  • 1/2 banana

This recipe is also pretty short and sweet but definitely doesn’t lack flavor! Start by blending all of the ingredients together until you’ve got a batter-like consistency.

Next, using a griddle or pan on medium heat, pour the batter onto your cooking surface and slowly keep the batter in a circular form using a soft silicone spatula. If you’d like any additional mix-ins, now’s the time to insert them (before the first flip). Lastly, once the pancake has solidified, flip it and cook for another minute or until fully cooked.

 

 

Peanut Butter & Protein: FAQs

Is peanut butter a good source of protein for muscle growth?

Yes. Peanut butter provides protein plus unsaturated fats that support satiety and recovery. Pair it with a complete protein source (whey or a pea–rice blend) for a better amino acid profile after workouts.

 

What’s the difference between peanut butter and peanut butter powder?

Traditional peanut butter is creamy and higher in fat and calories. Peanut butter powder has most of the oil removed, so it mixes easily into shakes and batters with fewer calories (lighter texture, similar flavor). Choose based on your goals for texture, taste, and energy needs.

 

Can I make these recipes vegan?

Yes. Use a plant protein powder (pea, rice, or a blend), swap honey for agave or maple, and replace egg whites with a vegan binder or extra oat–banana blend. For creaminess, add dairy-free yogurt or a splash of oat or almond milk.

 

What’s a good Lenny & Larry’s product for peanut butter lovers?

Try our grab-and-go options: Peanut Butter Complete Cookie and Peanut Butter Chocolate Chip Complete Cookie. They pair well with a simple peanut butter shake for a quick protein boost.

 

 

Peanut Butter Power

There’s a lot to love about peanut butter, and it’s an always-great flavor profile that can provide a solid amount of protein and plenty of healthy fats. If you’re counting calories, definitely consider peanut butter powder as an excellent substitute for the real thing. 

 

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