Anti-Inflammatory Chocolate Banana Smoothie

This simple, naturally sweetened five-ingredient smoothie is a healthy balance of carbohydrates, fiber, protein, and beneficial fats.

You can satisfy your hunger and sweet tooth with anti-inflammatory ingredients like unsweetened cocoa powder, bananas, ground flax seeds, nut butter, and unsweetened kefir (probiotic-rich low-fat dairy source).

This meal replacement smoothie provides 352 calories, 8.6 g of fiber, and 17 g of protein. There is no added sugar, but the banana and unsweetened kefir naturally sweeten it.

What You’ll Need:

This simple recipe has only five ingredients: unsweetened cocoa powder, a medium banana (fresh or frozen), ground flax seeds, peanut butter, and unsweetened kefir. Many of these are shelf-stable.

This gateway healthy smoothie can help familiarize those new to unsweetened smoothies. While this recipe doesn’t contain vegetables, you could easily blend some frozen riced cauliflower or spinach leaves as you get more adventurous. 

I like peeling almost too-ripe bananas and storing them in a freezer-safe container. I will use them for this smoothie, banana bread, or muffins. Peeling them before freezing saves a step later. It can be difficult to peel a frozen banana.

Smoothies are often full of sugar and lack protein, healthy fats, and fiber—but not this one. If you want to learn more about making a nutritious and filling smoothie, check out my article on Mediterranean Diet Smoothies.

Chocolate Banana Smoothie Instructions

This gateway healthy smoothie can help familiarize those new to unsweetened smoothies. While this recipe doesn’t contain vegetables, you could easily blend some frozen riced cauliflower or spinach leaves as you get more adventurous. 

Add Ingredient to Blender

Add kefir (or other preferred liquid like milk or use Greek or regular unsweetened yogurt) first. This helps the smoothie blend easily. You will likely need to add water if using yogurt.

Then, add unsweetened cocoa powder, ground flax seeds, natural peanut butter, and a medium banana (frozen or fresh). If using a fresh banana, you may need to add ice.

I added 1/2 cup of water as I used a frozen banana to help thin it to my preferred consistency.

Blend Smoothie

Blend for approximately 30 to 60 seconds, depending on your blender’s power.

Smoothie should be smooth. Use ice cubes to thicken and water to thin to your desired consistency. If using a frozen banana, you may not need ice cubes.

Such a simple meal replacement or split into two for a snack. I shared this smoothie with my 3-year-old for an afternoon snack.

Anti-Inflammatory Benefits of Each Ingredient

Reading about the benefits of each ingredient may motivate you to try them.

You can add other beneficial ingredients or swap out some. For example, you could swap flax seeds for chia seeds, kefir for Greek yogurt, or peanut butter for sunflower butter.

Some people like to add spinach, kale or frozen, riced cauliflower to their smoothies, so I included the beneficial effects of those vegetables, too.

Anti-inflammatory Ingredient	Other Similar Foods Researched	Beneficial Effects
Unsweetened Cocoa Powder	Cocoa contains polyphenols, mainly flavonoids, which are associated with several health benefits due to their antioxidant, anti-inflammatory, and immune-regulating properties.	Cocoa contains polyphenols, mainly flavonoids, associated with several health benefits due to their antioxidant, anti-inflammatory and immune-regulating properties.
Bananas	All fruits are beneficial and contain lots of powerful antioxidants (flavonoids, such as hesperidin, naringenin, neohesperidin, limonene, vitamin C, plant sterols, beta-cryptoxanthin, salicylates, naringin, nobelitin, and narirutin).	Bananas contain phenolics, carotenoids, biogenic amines, and phytosterols, which have many positive health effects. These compounds have antioxidant ability and protect the body against various oxidative stresses.
Nuts	Peanut butter, peanuts, other nuts	Contain omega-3 fats and l-arginine.
High-fat and low-fat dairy	Whole, 2%, 1%, skim milk, cream, high-fat and low-fat ice cream, high-fat and low-fat yogurt, kefir, cream cheese, high-fat and low-fat cheeses,low-fat cottage or ricotta cheese	Contains calcium, which binds bile acids and fat, decreasing inflammatory damage in the gut; dairy fat contains fatty acids with potential inflammation-reducing properties
Ground flax seeds	Contains many potent antioxidants (beta-carotene, folacin, magnesium, calcium, glucosinolates, isothiocyanates, lutein, and indoles); it contains flavonoids and polyphenols.	Contains omega-3 fatty acids, alpha-linolenic acid, lignans, and fiber. These compounds provide beneficial bioactivity due to their anti-inflammatory action, anti-oxidative capacity, and heart-healthy fat properties.
Leafy greens and cruciferous vegetables	Kale, spinach, lettuce (iceberg, head, romaine, or leaf), broccoli, Brussels sprouts, cabbage, cauliflower, parsley, watercress	Contain many potent antioxidants (beta-carotene, folacin, magnesium, calcium, glucosinolates, isothiocyanates, lutein, and indoles); contain flavonoids and polyphenols.

Detailed Nutrient Analysis

A nutrition label can only provide a snapshot of the nutrients, vitamins, and minerals found in a food. It does not list antioxidants and other beneficial plant and food compounds like those above.

By law, vitamin D, calcium, iron, and potassium are the only vitamins and minerals (micronutrients) the Food and Drug Administration (FDA) requires to be on the food label. Americans often consume lower amounts of these four micronutrients, so highlighting them helps people make educated choices.

Food companies can voluntarily list other vitamins and minerals, but there is only so much room on a label. I have the complete nutrient analysis below, and 13 vitamins or minerals provide more than 5% of the daily value!

This simple, naturally sweetened five-ingredient smoothie contains protein (unsweetened kefir and peanut butter), healthy fats (ground flax seed and peanut butter), and fiber-rich carbohydrates (banana, ground flaxseed, and peanut butter).

It is packed with fiber, low in added sugar (with some naturally occurring sugar from the kefir and banana), and a rich source of many key vitamins and minerals.

Unsweetened cocoa powder contains anti-inflammatory flavonoids, iron, potassium, and fiber. 

This chocolate banana smoothie truly is an anti-inflammatory meal!

Naturally Sweetened Chocolate Banana Smoothie
Nutrients	Amount	% Daily Value
Energy	352 calories	17.6%
Carbohydrates	45 g	15%
Fiber	8.6 g	34%
Added Sugar	1 g	2%
Fat	13.4 g	20.6%
Saturated Fat	3.8 g	19.1%
Trans Fat	0 g	0%
Protein	17.3 g	35%
Vitamins	Amount	% Daily Value
Riboflavin (B2)	0.10 mg	5.8%
Niacin (B3)	3.4 mg	17%
Pyridoxine (B6)	0.44 mg	22%
Folate	25.33 mcg	6.3%
Vitamin C	10.3 mg	17%
Vitamin D	152 IU	38%
Minerals	Amount	% Daily Value
Calcium	422 mg	42%
Copper	0.3 mg	14.8%
Iron	1.9 mg	10.6%
Magnesium	58.8 mg	14.7%
Manganese	0.53 mg	26.3%
Phosphorus	65.6 mg	6.6%
Potassium	981 mg	28%

Takeaways

This chocolate banana smoothie is a great anti-inflammatory recipe for your toolkit. It will help you meet your nutrient needs and help satisfy your sweet tooth with minimal added sugar.

This simple recipe has only five ingredients: unsweetened cocoa powder, a medium banana (fresh or frozen), ground flax seeds, peanut butter, and unsweetened kefir. While this recipe doesn’t contain vegetables, you could easily blend some frozen riced cauliflower or spinach leaves as you get more adventurous. 

This gateway healthy smoothie can help familiarize those new to unsweetened smoothies and help you include more anti-inflammatory ingredients into your daily routine.

You can read more about the health benefits of smoothies and other smoothie recipes.

You can also grab my detailed printable anti-inflammatory foods list (PDF) to assess your diet and ideas for new anti-inflammatory foods to try.