Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
Peanut butter and banana protein shake
A peanut butter and banana shake built on milk and a scoop of whey, about 350 ml. For the mornings when you are not hungry but know you need something, it is a drink you can finish slowly.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 16 October 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 25 g of protein powder blends without clumps in this order
- Confirm the yield is about 350 ml
- Photograph the finished shake
- Time
- About 5 min
- estimated
- Serves
- 1
- see below
- Energy
- 360 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 1 serving
Check off ingredients as you go.
Contains milk, peanuts. Check the labels on packaged ingredients:
- whey protein powder. Protein powders differ by brand in protein per scoop, sweeteners and allergens; check the label.
- peanut butter. Most peanut butter contains added salt, and some contains palm oil or sugar; this figure is for the unsalted kind.
Cooking steps
Pour the milk into the blender jug and add the protein powder.
Blend on low for 10 seconds, until no dry protein powder is left on the surface or the sides of the jug.
Add the peanut butter and the frozen banana. Blend on high for 30 to 45 seconds, until smooth and lightly frothy.
Pour into a glass. If it is too thick to drink comfortably, blend in 2 to 3 tablespoons of cold water.
The useful detail
Blend the protein powder into the milk before anything thick goes in. Added last, it sits on top of the banana and peanut butter, sticks to the jug walls and leaves dry pockets; blended first, it dissolves in seconds.
Make it work for you
One serving is One glass, about 350 ml. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Ground almonds instead of peanut butter
Milder and a little less smooth; blend for an extra 20 seconds.
Per serving: about the same energy, about the same protein, about the same fat.
Allergens: Removes peanuts but adds tree nuts (almonds).
Plain skyr instead of protein powder
Thicker and tangier, with less protein. Use 150 ml of milk instead of 220 ml so the glass stays the same size; the figures here keep the full 220 ml.
Per serving: about 10 kcal more, about 2 g less protein, about the same fat.
Unsweetened soya milk instead of semi-skimmed
Slightly thinner, with a nutty note that suits the peanut butter.
Per serving: about 25 kcal less, about 1 g more protein, about the same fat.
Allergens: Adds soya. The whey protein powder still contains milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
The protein powder and milk carry most of the protein; the peanut butter adds most of the fat. Protein powders differ by brand, so check yours against the figures here.
| Energy | 360 kcal |
|---|---|
| Protein | 31 g |
| Fat | 13 g |
| of which saturates | 5 g |
| Carbohydrate | 34 g |
| of which sugars | 23 g |
| Fibre | 4 g |
| Sodium | 150 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 1. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| milk | 225 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 113 kcal | 7.5 g |
| whey protein powder | 25 g | FDC 173180Beverages, Protein powder whey based | 88 kcal | 19.5 g |
| peanut butter | 15 g | FDC 172470Peanut butter, smooth style, without salt | 90 kcal | 3.3 g |
| bananas | 80 g | FDC 173944Bananas, raw | 71 kcal | 0.9 g |
| Whole recipe | Divided by 1 | 362 kcal | 31.2 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Best drunk straight away. If you keep it, cover it and refrigerate within 2 hours, and drink it within 24 hours; it separates, so shake or stir it first.
- Reheating
- Not for reheating. Serve cold.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Vanilla skyr with roasted pear and cardamom oats
Cool vanilla skyr, tender pear and a small scattering of fragrant oats.
About 35 min · 300 kcal · 22 g protein per serving
Vegetarian