Chocolate Peanut Butter Cup Smoothie 🍫🥜
I sometimes really like dessert. I didn’t used to, but then motherhood happened and apparently motherhood = I love chocolate. 🤣
So I decided to work on getting my smoothie game back on and figured, why not make some of them taste like dessert?
Enter: the Chocolate PB Cup Smoothie.
It has chocolate. It has peanut butter. It’s creamy, sweet and somehow also PACKED with spinach and cauliflower. And yes, it turns out very green despite the chocolate situation. 😂
Even better, pretty much everything we’re throwing in here brings something nutritionally to the table.
🍫 Chocolate PB Cup Smoothie
Blend together:
- 1 cup spinach
- 1 banana
- 1 cup frozen cauliflower
- 1½ tbsp organic peanut butter
- 1 scoop chocolate protein powder
- 1 cup unsweetened almond milk
- 1 tsp vanilla
- Cinnamon
- Pinch of salt
Blend until completely smooth and creamy. Add a little more almond milk if you prefer a thinner smoothie.
So delicious. And SO green. 💚
But What Are We Actually Getting From It?
🥬 Spinach: Gives you folate, vitamin K, carotenoids and other micronutrients—and when you blend it with chocolate, peanut butter and banana, you barely notice it’s there.
🥦 Cauliflower: This is one of my favorite smoothie tricks. Frozen cauliflower adds creaminess without adding much sweetness, plus you’re getting fiber, vitamin C and compounds found in cruciferous vegetables.
🍌 Banana: Adds natural sweetness and that thick, creamy smoothie texture, while also providing potassium, vitamin B6 and carbohydrates.
🥜 Peanut Butter: Adds healthy fats and a little extra protein, which makes this smoothie more satisfying and, obviously, makes the chocolate situation approximately 1,000 times better.
🍫 Chocolate protein powder: Protein is what turns this from basically a chocolate milkshake with vegetables into something that can actually help keep you full and support steadier energy and blood sugar. The exact nutrition will depend on the protein powder you choose but this is the one I use sometimes.
✨ Cinnamon: More than just flavor! Cinnamon contains antioxidant plant compounds, and research has looked at its potential role in supporting glucose metabolism.
Why I Love This One
For me, healthy eating doesn't mean pretending I don't want chocolate. I would MUCH rather find ways to make the foods I genuinely enjoy work for me.
This smoothie gives you protein + healthy fat + fiber + fruits and vegetables while still tasting like something you actually want to eat.
And if you’re trying to sneak more vegetables into your day without sitting down to yet another giant bowl of greens, this is a very easy place to start.
Chocolate + peanut butter + two whole cups of veggies?
I’ll take it. 🍫💚
I love tahini - truly. It's one of my favorite things to use; whether that's in my breakfast, my salad, in my desserts and well you get the idea, it can be used in so many ways!
This is one of those breakfasts (or snacks!) that packs a whole lot of nourishment into one bowl. The combination of protein powder, chia seeds, tahini, and oats gives you protein, healthy fats, and fiber to help keep you full and support steadier blood sugar and energy. Chia seeds are also a great plant-based source of omega-3s, while tahini provides minerals like calcium and magnesium. And those blueberries aren't just there because they're delicious, they're packed with antioxidants and vitamin C. It's balanced, satisfying, and a perfect example of how we can build meals that support our bodies without making nutrition ridiculously complicated.
Ingredients:
- 1 1/2 cups Unsweetened Almond Milk
- 3/4 cup Unsweetened Coconut Yogurt
- 1 cup Oats
- 1/2 cup Chia Seeds
- 1 cup Vanilla Protein Powder
- 3 tbsps Tahini
- 1 1/3 cups Blueberries
Instructions:
- In a blender, combine the milk, yogurt, oats, chia seeds, and protein powder. Blend on high until smooth.
- Pour into a sealed container and refrigerate overnight or for at least eight hours.
- Divide the oats evenly between bowls or containers. Top with tahini and blueberries. Enjoy!
4 servings
If you've spent any time on social media lately, you've probably noticed that protein is everywhere.
From high-protein snacks to meal plans promising 150 grams a day, it's easy to wonder if you're eating enough—or if you should be trying to hit a specific number.
This is one of the questions I hear most often from both my private clients and the women I work with every day:
"How much protein do I actually need?"
The answer is a little more nuanced than you might expect.
There Isn't One Perfect Protein Goal
Despite what many wellness influencers claim, there isn't one magic protein target that works for every woman.
Your protein needs depend on several factors, including:
- Your age
- Your activity level
- Your overall health
- Your hormone health
- Whether you're pregnant, breastfeeding, or recovering from illness or injury
- Your personal health goals
While your individual needs may vary, one thing I consistently see is that many women simply aren't eating enough protein throughout the day.
Why Protein Matters for Women's Health
Protein isn't just important for building muscle.
It plays a role in many of the body's daily functions and can help support:
- Healthy blood sugar balance
- Hormone production
- Muscle maintenance as you age
- Feeling full and satisfied after meals
- More consistent energy levels
- Recovery after exercise
- Overall metabolic health
When meals are low in protein, it's often harder to stay energized and satisfied, which can leave you reaching for snacks or experiencing blood sugar highs and crashes throughout the day.
A Simple Protein Goal Most Women Can Start With
Rather than stressing over hitting an exact daily number, I encourage women to focus on consistency first.
A practical starting point is to include a quality source of protein at every meal and aim for roughly 20 to 30 grams of protein per meal, understanding that your personal needs may be higher or lower.
Some nutritious protein sources include:
- Eggs
- Beans and lentils
- 100% grass-fed, grass-finished beef
- Pasture-raised chicken
- Wild-caught fish
- Organic tofu
- Edamame
- Nuts and seeds
If you enjoy soy foods like tofu or edamame, choosing organic when possible can help reduce exposure to pesticides commonly used in conventional soybean farming.
Quality Matters, Too
Protein isn't just about quantity.
Whenever it's realistic for your budget and lifestyle, try to choose high-quality sources. I love visiting local farmers markets and getting to know the people raising my food. Buying meat, eggs, and fish from farms and fisheries you trust can be a meaningful way to support both your health and your local community.
It's also important to remember that protein works best as part of a balanced meal. Pair it with healthy fats, fiber-rich vegetables, and quality carbohydrates to help support stable blood sugar, digestion, and long-lasting energy.
Small Changes Make a Big Difference
One thing I remind my clients often is that you don't need to chase the "perfect" protein goal.
If you're currently eating very little protein, simply adding a little more to each meal can have a noticeable impact on your energy, fullness, and overall well-being.
Nutrition isn't about perfection—it's about building habits you can actually maintain.
Small, consistent changes almost always create better long-term results than trying to overhaul everything overnight.
Looking for more simple ways to support your hormones naturally? Grab my free Cycle Syncing Guide and learn how to nourish your body in each phase of your menstrual cycle with realistic nutrition tips that fit real life.
Most of us left school knowing how to solve the quadratic equation, but very few of us graduated with a basic understanding of our own hormones.
We weren't taught how our menstrual cycle works.
We didn't learn why our energy naturally changes throughout the month.
No one explained why certain weeks bring more cravings, why stress can affect our periods, or how our hormones influence everything from mood to sleep and digestion.
Instead, many women grow up believing their symptoms are simply something they have to live with.
By the time many women reach their 30s or 40s, they're searching for answers about fatigue, painful periods, PMS, mood swings, or irregular cycles—questions they should have had answered years earlier.
One of the biggest gaps in women's health education is understanding that hormones are designed to change throughout the month. These fluctuations aren't a sign that something is wrong. They're part of how the female body is meant to function.
When we understand what's happening inside our bodies, we can begin supporting them instead of constantly feeling frustrated by them.
Unfortunately, many women are only offered hormonal birth control as a solution without ever being taught how their natural cycle works in the first place. While birth control may be an appropriate option for some women depending on their circumstances, it doesn't teach us how to understand the signals our bodies are giving us or address the lifestyle factors that can influence hormone health.
Imagine how different women's health could look if we learned these things at 16 instead of 36.
Imagine entering adulthood knowing how nutrition, stress, sleep, movement, and your menstrual cycle all work together.
Imagine recognizing early signs that your body needs more support instead of assuming your symptoms are "normal."
Education gives women the confidence to make informed decisions about their health. It helps us advocate for ourselves, ask better questions, and understand the incredible body we're living in.
If you're ready to start learning how to work with your hormones instead of constantly feeling like you're working against them, my free Cycle Syncing Guide is a great place to begin. It breaks down each phase of your cycle in a simple, practical way so you can better understand your body, support your energy, and start making choices that align with your hormones. Download your free guide today and take the first step toward feeling more connected to your cycle.
When people hear "support your hormones," they often think they have to give up chocolate.
Thankfully, that's not the case.
One of the biggest things I teach is that supporting your hormones starts with supporting your blood sugar.
Instead of eating carbohydrates on their own, pairing them with healthy fats and protein can help create steadier energy and keep you feeling fuller longer.
That's exactly why I love this simple snack.
The rice cake provides carbohydrates for energy, while the peanut butter adds healthy fats and protein. Top it with dark chocolate (because yes, chocolate can absolutely fit into a healthy lifestyle!) and a sprinkle of flaky sea salt, and you've got a delicious snack that satisfies your sweet tooth while supporting more balanced blood sugar.
Remember, hormone health isn't about eating perfectly, it's about making small, consistent choices that help your body feel supported.
I hope you enjoy this one as much as I do!
Ingredients:
- 4 organic rice cakes
- 1/4 cup organic peanut butter
- 1/2 cup dark chocolate chips (I use the enjoy-life dairy free brand usually)
- 1/2 teaspoon coconut oil
- Flaky sea salt
Directions:
- Melt the chocolate chips and coconut oil together using a double boiler or in 30-second intervals in the microwave (I just melt these in a small sauce pan, so many things work!)
- Spread the peanut butter evenly over each rice cake.
- Spoon the melted chocolate over the peanut butter.
- Sprinkle with flaky sea salt.
- Refrigerate for about 10 minutes, or until the chocolate has set.
- Enjoy!
