Meal Prep Smoothie Cups

Name: Meal Prep Smoothie Cups (Freezer-Ready)
Prep time: 10 min
Cook time: 1 min
Total time: 11 min
Yield: 6 servings
Cuisine: American
Ingredients: 6 tbsp peanut butter; 6 tbsp unsweetened cocoa powder; 3 bananas, sliced; 6 scoops vanilla protein powder; 6 tbsp oats; 6 cups milk or water, for blending; ice cubes, for blending

Meal Prep Smoothie Cups are pre-portioned frozen containers of peanut butter, banana, protein powder, and oats that blend into a complete breakfast in under a minute. This batch-cooking method lets you prepare six servings at once for the week ahead.

🌍American 🏷️Smoothie 🏷️Meal prep 🏷️Breakfast 🏷️Protein smoothie Peanut butter

🏷️

🏷️Banana

-0:00

moribyanonTikTok

Total

11 min

Servings

6

Difficulty

Easy

Est. Cost

$16–$26

Recipe Source

View original recipe

From TikTok · by moribyan

-0:00

moribyanonTikTok

Ingredients

6 tbsp peanut butter
6 tbsp unsweetened cocoa powder
3 bananas, sliced
6 scoops vanilla protein powder
6 tbsp oats
6 cups milk or water, for blending
ice cubes, for blendingoptional

7 Ingredients

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Instructions

1
Line up 6 plastic cups. Add 1 tablespoon of peanut butter to the bottom of each cup.
2
Add 1 tablespoon of cocoa powder to each cup.
3
Peel and slice the bananas.
4
Evenly distribute the sliced bananas among the 6 cups.
5
Add one scoop of vanilla protein powder to each cup.
6
Top with 1 tablespoon of oats in each cup for extra fiber.
7
Seal each cup with a lid.
8
Place the prepared cups in the freezer and store until you're ready for a smoothie.
9
When ready to make, empty the contents of one frozen cup into a blender.
10
Add about 1 cup of milk or water and a handful of ice, if desired.
11
Blend until smooth.
12
Pour the smoothie back into the cup, add a straw, and enjoy.

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Tips & Notes

Pro tips

Measure ingredients directly into freezer containers or bags in the same order (dry ingredients first, then peanut butter, then banana slices on top) to prevent settling and ensure even blending.
Label each cup with the date and contents using tape or a permanent marker to track freshness and avoid confusion.
Freeze for at least 4 hours before blending to allow ingredients to solidify and blend into a thick, smoothie-bowl consistency.
Blend with ice cubes only if using thawed or room-temperature milk; skip ice if blending directly from frozen to avoid over-dilution.

Substitutions

Peanut butter → almond butter or sunflower seed butter (nut-free option)
Vanilla protein powder → chocolate protein powder or unflavored protein
Oats → ground flaxseed or chia seeds (¼ cup per cup for binding)
Banana → frozen berries or frozen mango (maintains creaminess)

Storage & make-ahead

Store in airtight freezer containers or zip-top bags for up to 3 weeks. Blend with 1 cup cold milk or water directly from frozen, or thaw overnight in the refrigerator before blending.