If you love the combo of chocolate and peanut butter, you’re going to love this healthy chocolate peanut butter smoothie!

My Chocolate Peanut Butter High-Fiber Smoothie is decadent but healthy. It’s been my go-to lunch for the last few weeks.

It’s not overly sweet, fills you up, and gives you extra energy for the day. And thanks to the secret ingredient, it’s packed with fiber.

Here’s the gist: blend about 2 cups of water with a frozen banana, raw cacao, a spoonful of peanut butter, a little honey, hemp seeds, 1 tablespoon of psyllium husk, vanilla and a few ice cubes until it’s smooth and creamy. Drink it right away, because psyllium starts to gel within about 10 minutes.

The secret high-fiber ingredient? Psyllium husk fiber.

Psyllium husk comes from the small seeds of the plantago ovata plant, a species of plantain. It’s remarkably high in soluble fiber, which makes it thicken and gel fairly quickly when mixed with water.

From a nutrition perspective, psyllium husk is an excellent fiber supplement. It’s also considered a very mild laxative because of its high soluble fiber content, but it doesn’t have any actual laxatives in it, so no need to avoid it.

From a culinary perspective, it can be used as a thickening agent and can be useful in baked goods in small amounts.

Benefits of Psyllium Husk Fiber

• very low in calories (it’s almost all fiber that passes through you)
• naturally gluten-free and grain-free as it comes from a seed
• keeps you feeling full longer
• supports healthy digestion
• increases regularity

Psyllium husk is inexpensive and pretty easy to find at most natural grocery stores. It’s a great addition to any healthy eating plan. Keep in mind it thickens and gels within about 10 minutes, so when using it in a smoothie, drink your smoothie right away. If you want a thicker pudding-like texture, let your blended smoothie sit in the refrigerator for 30 minutes before eating. If you love chocolate smoothies, my Chocolate Banana Smoothie is another favorite.

Psyllium Husk Smoothie FAQs

Can you put psyllium husk in a smoothie?

It’s one of my favorite ways to use it. A tablespoon blends right in and makes the smoothie thick and creamy. Just drink it soon after blending, since it keeps thickening as it sits.

Is psyllium husk soluble fiber?

Mostly, and that’s why it turns thick and gel-like when it’s mixed with liquid. It has a little insoluble fiber, too.

How much psyllium husk should I use?

If you’ve never had it before, start with 2 teaspoons. Work up to 1 tablespoon a day, then up to 2 tablespoons a day if you like. Since it’s almost pure fiber, drink plenty of water throughout the day, too.

Can I swap the cacao or the peanut butter?

Unsweetened cocoa powder works in place of the raw cacao, and almond butter is an easy swap if you avoid peanuts. For more ideas to mix into your blender, check out my 18 smoothie boosts.

Chocolate Peanut Butter High-Fiber Smoothie

Chocolate Peanut Butter High-Fiber Smoothie

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.5 from 6 reviews

• Author: Elizabeth Rider
• Prep Time: 5 minutes
• Total Time: 5 minutes
• Yield: 1

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Description

This chocolate peanut butter smoothie is thick, creamy and not overly sweet, with a secret boost of fiber from psyllium husk. It’s been my go-to lunch, and it really fills you up.

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Ingredients

Units USM

• 12-16 ounces of filtered water (about 2 cups)
• 1 frozen banana^
• 2 teaspoons raw cacao^^
• 1 tablespoon unsweetened organic peanut butter
• 1 teaspoon raw honey (local if possible)
• 2 teaspoons hemp seeds (aka hemp hearts)
• 1 tablespoon psyllium husk fiber^^^
• a few drops of high-quality vanilla extract
• 2-3 ice cubes
• Optional: 1 serving of chocolate or vanilla high-quality protein powder for extra protein

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Instructions

1. Blend all ingredients on high in a high-speed blender. Drink right away, or let sit in the refrigerator for 30 minutes to thicken if you want to eat it with a spoon.
2. Optional: Sprinkle the top with hemp seeds for a pretty garnish.

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Notes

^ Peel your bananas before you freeze them. Keep them in an airtight bag in the freezer for a quick addition to smoothies.

^^ Cacao is raw chocolate powder and has an earthy flavor. If desired, you can substitute unsweetened vegan cocoa powder. But give cacao a try! It’s full of nutrition.

^^^ Look for psyllium husk fiber at your natural grocery store. It’s inexpensive and a fantastic way to boost your fiber intake. It’s almost pure fiber, so start with 2 teaspoons if you’ve never had it before. Work up to 1 tablespoon per day, then up to two tablespoons per day as desired. It thickens as it sits, so drink your smoothie right away, or set it in the refrigerator for 30 minutes to turn into a pudding-like texture.

Substitute almond butter for the peanut butter if you avoid peanuts. I always buy organic peanut butter with zero added sugar.

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