Here’s How Dietitians Like Their Peanut Milk Smoothies

By Caroline L. Young, MS, RD, LD, RYT


We challenged registered dietitian nutritionists (RDNs) across the country to try out one of our brand-new peanut milk recipes, the Creamy Dreamy Peanut Milk Smoothie, and are so impressed with their creative renditions. There’s bound to be one that makes your mouth water!

Here’s the original recipe, followed by some of the RDNs’ new recipe variations below. To try one out, just tweak the recipe with their tips below.


½ medium frozen banana

1 cup peanut milk

¼ cup frozen cauliflower florets

1 tsp wheat germ

¼ tsp cinnamon

1/8 tsp cardamom

Directions: Blend all ingredients together in a high-powered blender. 


RDN Smoothie Spins: 


  • Niki Mix, RDN, LD swapped out the wheat germ for ground flax seed and just left out the cardamom (Niki’s adorable kid bunch is featured in the photo above, drinking her smoothie!). 
  • Adrienne Raimo, RDN, LD, CHC added coconut ice cream and mint to make more of a milkshake.
  • Tawnie Kroll, RDN added ¼ cup plain Greek yogurt to increase the creaminess factor.
  • Chelsea Hrovat, MS, RDN, LD left out the cauliflower and added Silken tofu, which she said is easier for folks who don’t have a high-powered blender.  
  • Tracy Palmatier, RDN, LD added 1 tsp honey to sweeten her smoothie up a bit. She also went heavier on the cinnamon. 
  • Cecilia Martinez, RDN, LD left out the cauliflower, and used 1 Tbsp jalapenos (chopped and seeded), 1 cup spinach, ½ cup parsley and 3 mint leaves. She also replaced the wheat germ with 1 Tbsp peanut butter and 1 tsp chia seeds, and said the result was a “delicious and veggie-loaded green smoothie with a unique twist.” 
  • Rachel Bosco, RDN, CSO subbed baby food beets for the cauliflower, which she said made a nice color and flavor variation. She also added a few ice cubes to make it “nice and frosty!”
  • Zahava Roth, RDN, LD used Fairlife Milk and peanut butter in place of peanut milk, and riced cauliflower instead of frozen florets, and was satisfied with her results.
  • Jessie Gutsue, MA, RDN used the recipe as inspiration for a brand-new one:  ½ cup drained, rinsed and chilled chickpeas, 1 cup peanut milk, 1 Tbsp peanut butter, ½ frozen banana, 1 cup ice, 3-5 dates (1/4 cup loosely packed) and 1 tsp vanilla extract. Blend well, then finish with ¼ tsp xanthan gum blend and blend an additional 30 seconds. 
  • Amy Margulies, RD, CDE, LDN wanted to make her smoothie more of a complete breakfast, so she added ¼ cup quick oats. She also added ¼ cup nonfat Greek yogurt for extra creaminess, and 1 tsp honey and ½ Tbsp peanut butter for “a touch of sweetness.
  • Linda Devereux, RDN, LD opted for fresh fruits and veggies (banana and cauliflower), and made her smoothie seasonal with fresh strawberries. She used ice and smoothly subbed in ground flax for the wheat germ. 
  • Mary Alice Shreve, MS, RD, LD added ¼ cup blueberries to her smoothie, which she said created “a lovely shade of blue.” Mary Alice also tried the smoothie with cholate peanut milk and blueberries – delicious! 
  • Emily Cooper, RDN, LD turned her smoothie into a bowl, using the same base as the original recipe. She just added in some protein powder and toppings (oats, flax and chia seeds). 
  • Melissa Altman-Traub, MS, RD, LDN subbed out peanut milk for 1 Tbsp natural creamy peanut butter and added ½ cup vanilla soy milk. Instead of cauliflower, she used ¼ cup fresh pineapple. Plus, she used a dash of pumpkin pie spice in place of the cardamom and cinnamon. She said she prefers a fresh banana with ice chips for blending ease. Melissa said she enjoyed pairing her smoothie with whole grain cereal to keep her full all morning. 



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