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PB & J Smoothie

I’m back with another healthy smoothie for you! This time I’m sharing my take on a PB & J smoothie. I chose to use almond butter instead of peanut butter, but almond butter and jelly just doesn’t have the same ring to it! Ha! There’s something so comforting about sweet fruit and the creaminess of nut butter. This combo so delicious and makes the perfect treat for adults and kiddos alike.

Read on to find out how I turned this childhood favorite into a healthy, nutrient-dense smoothie!

Star Ingredient Breakdown


Almonds in any form have an impressive nutrient profile. This smoothie features both almond milk and almond butter; however, almond butter, in particular, adds the delicious, nutty flavor to this smoothie! Almonds are high in monounsaturated fats (“healthy” fats), vitamin E, manganese, magnesium, copper, and B12. They also contain antioxidants! Nuts and nut butter are high in protein, fiber, and healthy fats. These properties make almonds perfect for controlling blood sugar and increasing satiety.


It’s no surprise that blueberries are the next featured ingredient! This healthy PB & J smoothie wouldn’t be complete without fruit. Blueberries contain high amounts of these nutrients: manganese, vitamin C, and vitamin K. Blueberries also have a decent amount of fiber, but they are most well-known for being packed full of antioxidants! The main antioxidants in blueberries are a beneficial plant compound called anthocyanins, which give the fruit its dark color. In addition to anthocyanins, blueberries have been found to contain the antioxidants myricetin and quercetin. Remember that antioxidants are beneficial for health because they protect your DNA from damage by free radicals, thus helping protect against disease.


● Read the nutrition label on your nut butter. I chose almond, but you may substitute with your preferred nut butter. I try to choose nut butter that doesn’t have a long list of ingredients. (Avoid added sugar and salt.) Ideally, you want your nut butter to have just one ingredient, nuts!

● Frozen blueberries help make this smoothie thicker and creamier. If you only have fresh berries on hand and want a thicker smoothie, try adding in a few ice cubes.

● Don’t let the frozen riced cauliflower scare you. I’m serious! It adds an amazing thickness to the smoothie and extra fiber to keep you feeling full. You won’t taste it, I promise!

PB & J Smoothie Recipe


  • 1/2 cup frozen blueberries

  • 1T each hemp seeds & ground flaxseeds

  • 1 cup almond milk

  • 1T almond butter (or nut butter of your choice)

  • 2/3 cup frozen riced cauliflower

  • 1 scoop protein powder (optional)

  • 1 scoop collagen peptides (optional)


Add all ingredients to a blender. Blend + enjoy!

Bottom Line

This healthy smoothie is great for breakfast, as post-workout fuel, or an easy snack. It is low in carbohydrates and high in protein and fiber. That means it won’t lead to a major blood sugar spike and will keep you feeling full! Plus, it is full of vitamins, minerals, and antioxidants. Give this delicious smoothie a go and let me know what your thoughts are!

If you enjoyed this article be sure and hit the share button. My goal is to be the last dietitian you ever need. I personally love food and firmly believe you don't have to give up what you love to reach your goals. My services are virtual so no matter where you are, we can find a way to help you have your cake and eat it too! Click here to inquire.

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