Peanut Butter Banana Chia Pudding
with cinnamon and crushed roasted peanuts
By Superfoods Advisor Editors·July 4, 2026
Allergens Peanuts · Tree nuts
Ingredients
3 tbspChia seeds
¾ cupUnsweetened almond milk
1 tbspNatural peanut butter (unsweetened)
½ wholeRipe banana, mashed- ½ wholeBanana, sliced, for topping
1 tspCrushed roasted peanuts, for topping
From your pantry
- ½ tspPure vanilla extract
- 1 pinchGround cinnamon
Utensils Jar with lid · Fork · Whisk
Instructions
Mash the half banana in the jar until mostly smooth.
Add almond milk, peanut butter, vanilla, and cinnamon. Whisk hard to break up the peanut butter.
Add chia seeds and whisk for 30 seconds.
Wait 10 minutes, then whisk again.
Refrigerate at least 4 hours.
Top with fresh banana slices and crushed peanuts.
Shopping list
The keeps-in-the-cupboard half of this recipe, and the tools it calls for, in one place. Fresh items are not listed; buy those locally. We earn a commission on purchases made through these links at no cost to you, and it does not affect what gets recommended; see our affiliate disclosure.
- Chia seedsCheck price on Amazon on Amazon
- Natural peanut butterCheck price on Amazon on Amazon
- Pure vanilla extractCheck price on Amazon on Amazon
- Ground cinnamonCheck price on Amazon on Amazon
- Crushed roasted peanutsCheck price on Amazon on Amazon
Tools
Why it works
At 13 g of protein and 17 g of fiber, this version crosses into meal-replacement territory. A 2016 meta-analysis in the Journal of the Academy of Nutrition and Dietetics (Dhillon et al.) found that higher-protein preloads raised fullness ratings more than lower-protein ones over a 4-hour window, under tightly defined test conditions (PubMed:26947338). Peanuts contribute vitamin E, magnesium, and a favorable monounsaturated fat profile. A ripe banana carries little resistant starch; a slightly underripe one has more, which colonic bacteria ferment into short-chain fatty acids.
Macro detail: the 17 g of sugar is from fruit and naturally occurring sources.
This recipe is part of Chia Pudding Recipe: 1:4 Base + 5 Variations with Macros, which covers the underlying nutrition science and the shared base method.
