Peanut Butter & Strawberry Smoothie

Article written and reviewed by Cyrus Khambatta, PhD
Published February 25, 2024

Using peanut butter powder gives you all the flavor of peanut butter but without the fat. Adding greens boosts the protein in this drink.

Bursting with the natural sweetness of strawberries and bananas, combined with the rich nuttiness of peanut butter, this smoothie is a delightful treat for any time of day. Packed with nutrient-rich spinach and enhanced with a touch of cocoa powder for a hint of chocolatey goodness, each sip offers a symphony of flavors and a boost of energy. 

Plus, with the creamy goodness of oat milk as the base, this smoothie is not only delicious but also dairy-free and suitable for a plant-based lifestyle.

Peanut Butter Powder Power: Nutty Flavor, Nutritional Boost, and Diabetes-Friendly Delight!

Peanut butter powder, a versatile ingredient derived from roasted peanuts, offers a convenient and flavorful alternative to traditional peanut butter. This powder is made by pressing roasted peanuts to remove most of the oil, resulting in a fine, powdery substance that retains much of the flavor and nutritional benefits of whole peanuts. 

Despite its lower fat content compared to regular peanut butter, peanut butter powder is still rich in protein, fiber, and essential vitamins and minerals. It provides a satisfying nutty flavor and creamy texture when mixed with liquids, making it an excellent addition to smoothies, baked goods, and savory dishes.

While peanut butter powder may not taste identical to traditional peanut butter due to its reduced fat content, it still retains much of the peanut flavor that people love. Its versatility allows it to be incorporated into various recipes, providing a delicious nutty flavor without the added oils and sugars found in some commercial peanut butter products. 

Additionally, peanut butter powder can be reconstituted with water to create a spreadable consistency similar to traditional peanut butter, offering flexibility in its usage.

For individuals living with diabetes, peanut butter powder can be a beneficial ingredient to include in their diet. Its lower fat content means it contains fewer calories compared to regular peanut butter, making it a suitable option for those watching their calorie intake. 

Additionally, peanut butter powder is relatively low in carbohydrates, which can help individuals with diabetes manage their blood glucose levels. Its high protein and fiber content also contribute to feelings of fullness and satiety, which can aid in appetite control and weight management, both of which are important considerations for diabetes management.

Oat Milk Marvel: Nourishment and Balance for Diabetes Wellness!

Oat milk, a popular plant-based alternative to dairy milk, offers a range of nutritional benefits and versatility in various diets, and is a great option for individuals living with diabetes. Made from whole oats and water, oat milk provides a creamy texture and slightly sweet flavor that makes it a favorite among many consumers. 

One of the key nutritional benefits of oat milk is its heart-healthy profile. It is naturally cholesterol-free and low in saturated fat, making it a heart-friendly option that may help reduce the risk of cardiovascular disease, a common concern for individuals living with diabetes.

Moreover, oat milk is often fortified with vitamins and minerals, including calcium, vitamin D, and vitamin B12, to match the nutrient content of cow's milk. These additions enhance its nutritional value, providing essential nutrients for bone health, immune function, and overall well-being. 

Additionally, oat milk contains beta-glucans, a type of soluble fiber found in oats that has been shown to have cholesterol-lowering effects and may help improve blood glucose control.

For individuals living with diabetes, oat milk can be a beneficial alternative to dairy milk or other plant-based milks. Its low glycemic index (GI) means it has a minimal impact on blood glucose levels when consumed, making it a suitable choice for managing blood sugar. Oat milk is also relatively low in carbohydrates, which can help individuals with diabetes better control their carbohydrate intake and maintain stable blood sugar levels.

In summary, oat milk offers a range of nutritional benefits, including heart-healthy properties and essential vitamins and minerals. For individuals living with diabetes, oat milk can be a valuable addition to their diet, providing a delicious and nutritious alternative to dairy milk while supporting blood glucose management and overall health.

Strawberry Splendor: Nature's Sweet Delight for Diabetes Health!

Strawberries, with their vibrant color and sweet-tart flavor, are not only a delicious addition to meals and snacks but also offer a plethora of nutritional benefits. These juicy berries are packed with essential vitamins, minerals, and antioxidants, making them a nutritious choice for individuals seeking to maintain their health, including those living with diabetes.

One of the key nutritional benefits of strawberries is their high vitamin C content. A single serving of strawberries provides a significant portion of the recommended daily intake of vitamin C, an antioxidant that supports immune function and aids in collagen synthesis. 

Strawberries also contain folate, potassium, and manganese, which play important roles in various bodily functions, including DNA synthesis, blood pressure regulation, and bone health.

Strawberries are rich in antioxidants, such as anthocyanins and ellagic acid, which have been linked to numerous health benefits, including reduced inflammation, improved heart health, and potential protection against certain chronic diseases. These antioxidants help neutralize harmful free radicals in the body, which can contribute to oxidative stress and damage to cells and tissues.

For individuals living with diabetes, strawberries can be a beneficial addition to their diet. Despite their natural sweetness, strawberries have a relatively low GI. They are also relatively low in carbohydrates and calories, making them a suitable choice for individuals looking to manage their blood sugar levels and maintain a healthy weight.

Peanut Butter & Strawberry Smoothie

Beverly Verwey
Servings 2 people
Calories 456 kcal


  • 3 cups oat milk or your favorite plant-based milk
  • 2 frozen bananas
  • 2 cups frozen strawberries
  • 2 tbsp cocoa powder
  • 4 tbsp peanut butter powder
  • 4 cups spinach


  • Blend all the ingredients in a high-powered blender until smooth.
  • Pour into glass and enjoy!


Use your favorite berries in place of strawberries, such as blueberries or raspberries.


Calories: 456kcalCarbohydrates: 738gProtein: 18gFat: 6.8gSodium: 216.8mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.