Milk Banana Smoothie with Chia Seeds

🥤 Milk Banana Smoothie with Chia Seeds

🎯 Difficulty: Very Easy

⏱️ Time: 5 minutes

🍽️ Servings: 1–2

🔥 Estimated Calories: ~220–250 kcal per serving

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🧂 Ingredients

• Banana (ripe): 1 medium (~105 kcal)
• Milk (dairy or plant-based): 1 cup (~100 kcal for whole milk)
• Chia seeds: 1 tbsp (~60 kcal)
• Honey or maple syrup (optional): 1 tsp (~20 kcal)
• Ice cubes (optional): 2–3
• Cinnamon or vanilla (optional): a pinch, for flavor

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👨‍🍳 Step-by-step Instructions

Step 1: Prepare Ingredients

• Peel the banana and break into chunks.
• Measure milk and chia seeds.

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Step 2: Blend the Smoothie

• Add the following into a blender:
  • Banana
  • Milk
  • Chia seeds
  • Honey (if using)
  • Ice cubes (optional)
• Blend for 30–45 seconds until smooth and creamy.

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Step 3: Serve

• Pour into a glass.
• Let sit for 2–3 minutes if you want the chia to gel slightly.
• Optional: top with banana slices or sprinkle of chia seeds.

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💡 Tips

• Use frozen banana for a milkshake-like texture.
• For extra protein, add a spoon of Greek yogurt or protein powder.
• Almond or oat milk makes a great dairy-free alternative.