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Two glasses of creamy tahini banana smoothie topped with sesame seeds
BreakfastSnackVegetarianGluten-free

Tahini Banana Smoothie

Creamy, nutty, naturally sweet — like a milkshake that happens to deliver 18g protein, 313mg calcium and serious potassium. Five minutes, one blender.

18g Protein313mg Calcium873mg Potassium
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Prep5 min
Cook0 min
Calories444 kcal
Serves2

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

2 servings

Instructions

4 steps · about 5 minutes total

  1. Load the blender

    Add the milk first, then yogurt, bananas, tahini, honey, chia and ice. Liquid first keeps the blades moving and prevents the tahini from sticking.

  2. Blend until silky

    Blend on high 45–60 seconds until completely smooth and frothy. The tahini needs the full time to emulsify; under-blended it stays gritty.

  3. Adjust the texture

    If it is too thick, add milk a splash at a time; too thin, add a few more ice cubes and blend again.

  4. Serve immediately

    Pour into tall glasses, drizzle with honey and scatter sesame seeds. Smoothies wait for no one — the texture is best in the first 20 minutes.

Why this helps

Bone-friendly breakfast in a glass

Tahini is one of the best plant sources of calcium, and combined with yogurt and milk this smoothie delivers nearly a third of your daily calcium before 9am. The banana and yogurt bring potassium and magnesium too — the trio of minerals your bones and muscles actually run on.

All about ProteinAll about CalciumAll about Potassium

Nutrition facts

per serving · % DV
  • Calories 444 kcal22%
  • Protein 18g36%
  • Total Carbohydrate 51g19%
  • Dietary Fiber 6g21%
  • Total Sugars 32g64%
  • Total Fat 21g27%
  • Sodium 95mg4%

Vitamins & minerals

  • Iron 1.6mg9%
  • Calcium 313mg24%
  • Magnesium 91mg22%
  • Potassium 873mg19%
  • Vitamin C 11mg12%
  • Vitamin B12 0.9mcg38%
  • Zinc 2.3mg21%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 2).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

What does tahini taste like in a smoothie?
Mildly nutty and creamy — think peanut butter’s sophisticated cousin. The banana and honey keep it firmly in milkshake territory.
Can I make it dairy-free?
Yes. Use a thick coconut or soy yogurt and oat milk. Soy versions keep the protein nearly as high; coconut drops it a bit.
Can I prep it the night before?
You can blend everything except the ice and refrigerate overnight; add ice and re-blend in the morning. The chia thickens it, so expect a spoonable texture.
Is it too high in sugar?
At 32g per serving it is sweet, but almost all of it is natural sugar from banana, milk and yogurt — packaged with fiber, protein and fat that slow absorption. It is not the same as added sugar in soda.
Can I add protein powder?
You can, but you hardly need to at 18g already. If you do, vanilla blends best; reduce the honey by half.
Frozen or fresh bananas?
Frozen makes it dramatically thicker and colder — like soft-serve. If using fresh, add the full cup of ice.
Why chia seeds?
They add fiber, calcium and ALA omega-3s, and they thicken the smoothie luxuriously. Ground flaxseed works the same way.
Can kids have this?
Absolutely — it is a great after-school snack. Use a little less honey for small children.

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