Looking for a creamy, refreshing drink that fits right into your Mediterranean Diet? Tahini banana shakes might be your new favorite. This tasty blend of bananas, tahini (sesame seed paste), and light sweeteners checks all the boxes—easy, nutritious, and satisfying.
By combining tahini’s nutty flavor with the natural sweetness of ripe bananas, you’ll get a thick, frosty beverage that feels almost like dessert. It also provides a quick protein and fiber boost whenever you need an on-the-go snack or a simple breakfast option.
Ingredients
- 1 ripe banana (preferably frozen for extra creaminess)
- 1 tablespoon tahini
- ½ cup Greek yogurt (or your preferred yogurt alternative)
- ½ cup milk (dairy, almond, or oat)
- 1 teaspoon honey or date syrup (optional for added sweetness)
- A pinch of cinnamon or a drop of vanilla extract (optional)
- 3–4 ice cubes (if you like it extra cold)
Directions
- Peel and slice your banana if it isn’t already frozen.
- Place the banana, tahini, yogurt, milk, and sweetener into your blender.
- Toss in any extras like cinnamon or vanilla for added flavor.
- Blend on high until smooth.
- If you prefer a thicker texture, add a few ice cubes and blend again.
- Pour into a glass, and you’re all set to sip.
Nutrition facts
Below is an approximate breakdown per serving:
| Nutrient | Approx. Amount |
|---|---|
| Calories | 250–300 |
| Protein | 8–10 g |
| Carbohydrates | 35–40 g |
| Fat | 10–12 g |
| Fiber | 3–4 g |
These numbers can vary based on the type of milk or yogurt you use and any extra sweeteners you add.
Final thoughts
This banana-and-tahini combo brings a creamy twist to everyday shakes. You can have it as a quick breakfast or a midday pick-me-up to fuel your afternoon. Feel free to experiment with other Mediterranean-inspired ingredients, like a handful of spinach or a dash of cardamom, to personalize the flavor.
Frequently asked questions (faqs)
- Can I use another nut or seed butter instead of tahini?
Absolutely. Peanut butter, almond butter, or even sunflower seed butter can work if you’re in a pinch. Still, tahini holds a special place in Mediterranean cooking. - Is this shake kid-friendly?
Yes, most kids love the sweet banana taste, and the nuttiness of tahini isn’t overpowering. You can adjust sweetness as needed. - How can I make it vegan?
Swap yogurt for a plant-based alternative (like coconut or soy yogurt) and choose a non-dairy milk. Use a sweetener such as maple syrup or date syrup if desired. - Can I store leftovers?
It’s best to enjoy this shake fresh, while the banana flavor is nice and bright. If you must store it, pop it in the fridge for up to 24 hours and shake or stir before drinking.
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kcalIngredients
1 ripe banana (preferably frozen for extra creaminess)
1 tablespoon tahini
1/2 cup Greek yogurt (or your preferred yogurt alternative)
1/2 cup milk (dairy, almond, or oat)
1 teaspoon honey or date syrup (optional for added sweetness)
3-4 ice cubes (if you like it extra cold)
A pinch of cinnamon or a drop of vanilla extract (optional)
Directions
- Peel and slice your banana if it isn’t already frozen.
- Place the banana, tahini, yogurt, milk, and sweetener into your blender.
- Toss in any extras like cinnamon or vanilla for added flavor.
- Blend on high until smooth.
- If you prefer a thicker texture, add a few ice cubes and blend again.
- Pour into a glass, and you’re all set to sip.
