A Hug in a Glass: My Favorite Banana and Cocoa Smoothie

I remember a rainy afternoon — the kind where the sky stayed gray and your socks never quite dried — when my aunt handed me a warm glass filled with blended banana and just a hint of cocoa. It wasn’t fancy. It wasn’t frothed. But it was exactly what I needed. Soft. Sweet. Familiar.

Years later, I still reach for that feeling. Now I blend it cold — thick banana, rich unsweetened cocoa, a splash of milk, maybe a pinch of cinnamon — and sip it slowly, especially on days when the world feels a bit too loud.

The banana and cocoa smoothie is more than just a drink — it’s a quiet ritual. It carries that nostalgic warmth, now in chilled form, ready whenever I need comfort. And with just 1 to 2 kcal per 100 ml, this banana and cocoa smoothie is light enough to enjoy often — yet just rich enough to feel like you’re being held from the inside out.

Why You’ll Love It

The banana and cocoa smoothie is that rare kind of treat — the one that feels indulgent without ever being heavy. One sip brings deep cocoa warmth, the mellow sweetness of ripe banana, and a silky texture that wraps around your tongue like a favorite blanket.

It’s light, but comforting. Simple, but satisfying. A little nostalgic, and always soothing.

And with just 1 to 2 kcal per 100 ml, this banana and cocoa smoothie lets you linger in the flavor without any guilt — perfect for slow mornings, midday resets, or those quiet evenings when you want something gentle and good.

Rafel

Banana and Cocoa Smoothie

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A soothing, velvety smoothie blending ripe banana and rich cocoa with optional cinnamon and vanilla — deeply comforting yet light, with only 1–2 kcal per 100 ml.

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Servings: 1 –2 servings

Course: Beverage

Cuisine: Comfort/Wellness

Calories: 20

Ingredients Method Nutrition Notes

Ingredients

  

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• 1 large ripe banana
• 1 tbsp unsweetened cocoa powder
• ¾ cup 180 ml milk of choice (almond, oat, or dairy)
• ¼ tsp cinnamon optional
• ½ tsp vanilla extract optional
• 3 –4 ice cubes
• Pinch of salt

Method

 

1. Peel and slice the banana; freeze for 10–15 minutes for extra creaminess.
2. Blend banana, cocoa powder, milk, cinnamon, vanilla, and salt until smooth and velvety.
3. Taste and adjust as needed — more cocoa, more ice, or milk.
4. Pour into a mug or glass and optionally garnish with cinnamon or cocoa powder.
5. Sip slowly and enjoy the comfort.

Nutrition

Serving: 1glassCalories: 20kcalCarbohydrates: 22gProtein: 2gFat: 2gSaturated Fat: 0.5gPolyunsaturated Fat: 1.5gSodium: 30mgFiber: 4gSugar: 10g

Notes

Use frozen banana for creaminess. Don’t skip the pinch of salt — it deepens the cocoa flavor. For variations, try mocha, coconut, or berry twists. Great with cottage cheese banana bread or a spoon of ruce krispie ice cream.

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Ingredients for the Banana and Cocoa Smoothie

Simple, humble ingredients — ready to become something more. That’s the magic of the banana and cocoa smoothie.

Step-by-Step Instructions

Soft, simple, and just 1–2 kcal per 100 ml — the banana and cocoa smoothie comes together in moments, but lingers like a memory.

1. Slice and Set

Peel your banana and slice it into chunks. If you have time, pop them in the freezer for 10–15 minutes — it makes the smoothie extra creamy.

2. Blend the Base

Add the banana chunks, cocoa powder, milk, cinnamon (if using), vanilla, and salt to your blender. Blend until smooth and velvety — the kind of texture that feels like a warm hug in cold form.

3. Taste and Tweak

Give it a taste. Want it richer? Add a dash more cocoa. Prefer it colder? Toss in another ice cube. The beauty of the banana and cocoa smoothie is how easily it listens to what you need.

4. Pour and Serve

Pour into your favorite glass or mug. Dust with a little extra cinnamon or cocoa on top if you’d like — it’s not just a drink; it’s a moment.

5. Sip Slowly

This isn’t meant to be rushed. Let each sip settle. Let the cocoa comfort, the banana soothe. Let it remind you — you’re doing just fine.

Rafel’s Tips

A little extra care, and your banana and cocoa smoothie becomes something you’ll return to again and again.

Use frozen banana for instant creaminess

If your banana is too ripe to eat, freeze it! Frozen banana gives the smoothie a milkshake-like texture — thick, frosty, and unbelievably smooth.

Choose a high-quality cocoa

The better the cocoa, the deeper the comfort. Look for unsweetened cocoa powder that’s rich and dark — it brings out the best in the banana.

Don’t skip the salt

Just a pinch can transform the whole drink. It rounds out the sweetness and gives the cocoa a whisper of depth you’ll love.

Add a spoon of peanut or almond butter

If you want a little more richness (and still stay within 1–2 kcal per 100 ml, depending on quantity), a teaspoon of nut butter adds both creaminess and a cozy flavor boost.

Serve it with something gentle

I love pairing it with a slice of cottage cheese banana bread in the morning, a spoonful of ruce krispie ice cream for a playful evening treat, or even a warm piece of toast with a swipe of cowboy butter when the day needs a little grounding.

The banana and cocoa smoothie isn’t just a recipe — it’s a way to slow down and soften everything around you.

Variations

Still soft, still comforting — just new ways to love your banana and cocoa smoothie.

🍫 Mocha Morning Smoothie

Add ½ teaspoon of instant coffee or a chilled espresso shot. It turns the smoothie into a dreamy mocha moment — perfect for gentle starts.

🥥 Coconut Cocoa Bliss

Use light coconut milk as your base and sprinkle in a bit of shredded coconut. It’s tropical, chocolatey, and incredibly smooth.

🍓 Chocolate-Berry Twist

Add a small handful of frozen strawberries or raspberries. The tartness lifts the cocoa and makes every sip feel playful.

🧂 Salted Chocolate Caramel

Add a drop of caramel extract and a small pinch of flaky sea salt on top. It becomes rich, deep, and dessert-like — all while keeping the kcal under control.

And if these cozy spins spark joy, you might also fall for the protein bagel recipe for an energizing pairing, a bowl of ruce krispie ice cream for playful contrast, or a slice of cottage cheese pizza crust when you’re craving a savory break between sips.

Benefits of the Banana and Cocoa Smoothie

Nourishing, naturally sweet, and beautifully light — the banana and cocoa smoothie is more than just comfort in a glass.

💪 Energy without the crash

Bananas offer a gentle release of energy, while cocoa contains theobromine — a natural mood-lifter that helps you feel calm and focused, not jittery.

🍌 Potassium-packed

Thanks to the banana, this smoothie is full of potassium — which supports your heart, muscles, and hydration.

🌿 Antioxidant-rich

Unsweetened cocoa is a powerhouse of antioxidants. That means it helps fight free radicals while delivering deep, earthy flavor.

🧠 Mood support

Cocoa and banana both support serotonin production, giving your brain a little nudge toward calm and contentment — no sugar needed.

🥛 Gentle on the system

With no processed sugars and minimal ingredients, this banana and cocoa smoothie is easy on digestion, making it a perfect mid-morning or evening treat.

This isn’t a flashy health drink — it’s quiet strength, built on ingredients that care for you deeply and softly.

Mistakes to Avoid

Keep it creamy, calm, and full of quiet sweetness.

❌ Using an underripe banana

If your banana is green or firm, the smoothie won’t blend smoothly or taste as sweet. Choose one that’s soft with brown spots — that’s where the magic lives.

❌ Skimping on the cocoa

Don’t be afraid of bold cocoa flavor. Using too little makes it taste flat. One full tablespoon brings richness without heaviness.

❌ Adding too much liquid

It’s tempting to pour freely, but too much milk waters it down. Start with ¾ cup — you can always add more. The beauty of the banana and cocoa smoothie is in its thick, velvety feel.

❌ Forgetting the salt

Just a tiny pinch — not enough to taste, but enough to lift the natural sweetness and round out the cocoa. It makes a bigger difference than you’d think.

❌ Over-blending

Let it mix fully, but don’t blend it too long. Over-blending can make the smoothie too thin or foamy — you want smooth, not bubbly.

The banana and cocoa smoothie is a gentle drink. Handle it with care, and it’ll always give back comfort.

Serving Ideas

Just 1–2 kcal per 100 ml — and every sip as comforting as the last.

🥤 In your coziest mug

Skip the tall glass. Pour your banana and cocoa smoothie into a warm ceramic mug. It makes the experience feel more like a ritual — especially with a sprinkle of cinnamon on top.

🌞 Morning reset

Pair it with a toasted slice of cottage cheese banana bread for a slow, steady start. It’s breakfast that nourishes both the body and the spirit.

🌙 Evening wind-down

Serve it chilled in a wine glass with a dusting of cocoa or nutmeg — it feels like dessert, without the sugar crash. A small spoon of ruce krispie ice cream on the side turns it into a dreamy nightcap.

🧺 In a thermos for afternoon breaks

Take it to the porch or the park. A simple sip outdoors, surrounded by trees or sky, changes everything.

🥖 With a savory companion

Balance the sweetness with a warm slice of toast topped with cowboy butter. The salty-herby richness plays beautifully against the cocoa.

Wherever you sip it, the banana and cocoa smoothie becomes more than a drink — it becomes a pause. A moment of stillness.

A Final Sip: What This Smoothie Taught Me

The banana and cocoa smoothie reminds me that comfort doesn’t have to be complicated. It lives in the small things — the softness of a ripe banana, the warmth of cocoa, the stillness of a quiet blend on a busy day.

This isn’t the kind of recipe that shouts. It doesn’t need glitter or garnish. It just needs you to show up — with a blender, a few simple ingredients, and a moment to pause.

And maybe that’s what I love most about it: it asks nothing more than presence.

If this smoothie brought you calm, you might also find sweetness in the slow comfort of my Cottage Cheese Banana Bread — gentle, golden, and made for mornings that don’t need to rush.

FAQ: Banana and Cocoa Smoothie

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