I had a little condensed milk left after finishing a 3-ingredient no-churn freezer ice cream recipe. Figured why not throw it into a smoothie? Best decision. The result is incredibly creamy, sweet and refreshing — honestly did not see that coming.

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Equipment needed

• A blender or immersion blender
• A glass or bottle to serve
• A kitchen scale

Ingredients (serves 1)

• 1 medium banana (~120 g / 4.2 oz)
• 150 ml coconut milk (⅔ cup / 5.1 fl oz)
• 40 ml sweetened condensed milk (~2.5 tbsp / 1.4 oz)
• 10 g chia seeds (~1 tbsp / 0.35 oz)

No need for an overripe banana here — the condensed milk already brings more than enough sweetness. A regular banana works perfectly fine.

Optional ingredients

• A pinch of cinnamon (the banana + cinnamon combo works really well here)
• A few pitted dates instead of condensed milk for a refined sugar-free version
• Homemade condensed milk — takes longer but is a healthier option
• A tablespoon of desiccated coconut to boost the coconut flavour
• A spoonful of peanut butter for a higher-protein version
• A drop of vanilla extract to round out the sweetness

How to make a condensed milk banana smoothie?

Step 1 — Everything in the blender

Weigh and add directly into the blender: the banana (~120 g / 4.2 oz) cut into rough chunks, the coconut milk (150 ml / ⅔ cup), the sweetened condensed milk (40 g / ~2.5 tbsp) and the chia seeds (10 g / ~1 tbsp). Blend for about 25 to 30 seconds — no longer, to avoid incorporating too much air and creating foam. As soon as the mixture is smooth and even, you’re done.

Step 2 — Tasting

Condensed milk + banana — not a combo I would have put together instinctively, and yet it’s a real surprise. You get the banana first, then the condensed milk comes through with this warm, slightly caramelised sweetness, almost like runny honey. It’s quite sweet, I’ll be honest, but never cloying. The coconut note blends into the background without taking over. The result is genuinely indulgent — almost dessert-like. I’d make it again without hesitation.

One thing worth noting: if you want the banana to come through more, drop the condensed milk to 20 g (~1.2 tbsp). Less sweet, more fruity — just as good.

Nutritional values

These values are approximate and vary depending on the brands used and the exact size of the banana. Take them as a guide, not gospel.

Tips for the recipe

1. Weigh the condensed milk — it’s the ingredient that makes or breaks the sweetness balance. Getting it wrong would be a shame.
2. If the smoothie is too sweet for your taste, bring the condensed milk down to 20 g (~1.2 tbsp). The banana takes over and it’s just as enjoyable.
3. Canned coconut milk gives a creamier texture than the carton version. Use whichever you have on hand.
4. Chia seeds keep absorbing liquid over time — let the smoothie sit for 10 minutes after blending and it’ll be noticeably thicker. Some people actually prefer it that way.
5. For a colder, thicker version, freeze the banana in chunks beforehand. You’ll get something close to a milkshake texture.

How to store this smoothie?

This smoothie keeps for up to 24 hours in the fridge in an airtight container. The texture will change as the chia seeds continue absorbing liquid — it’ll be thicker the next day. Give it a good stir before drinking. Beyond 24 hours, the banana starts to oxidise and the flavour shifts. Best to make it fresh when you can.

Is this smoothie actually healthy? Sport, diet, weight loss — let’s be honest

It’s a fair question, especially with an ingredient like sweetened condensed milk in the mix. The honest answer: it depends on your goal and when you drink it.

For sport

This is probably where this smoothie makes the most sense. With 48 g of carbs, a good chunk of which are fast-release sugars, it’s a readily available energy source — exactly what muscles need before or after exercise. The 8 g of protein aren’t huge, but they still contribute to recovery. Whether you’re heading out for a run, hitting the gym, or going for a long ride, this smoothie is a solid option to fuel up quickly without sitting heavy in your stomach.

For weight loss

Here it’s more nuanced. 345 kcal for a drink is significant — that’s roughly a light meal. Condensed milk contains added sugar, and when it comes to weight loss, liquid calories are often the first thing to reconsider since they tend to keep you less full than solid food. That’s not a reason to rule out the recipe, but to use it smartly: as a meal replacement rather than a snack on top, or by reducing the condensed milk to 20 g to bring it down to around 270 kcal. Swapping to dates is also a good alternative if you want to keep things more natural.

Outside of sport and dieting

If you’re not chasing performance or weight loss, this smoothie is simply a really good indulgent snack, made in 2 minutes, with straightforward ingredients. No flour, no additives, no palm oil — just fruit, plant-based milk, condensed milk and seeds. In that context, there’s honestly not much to complain about.

Pairings

Sweetened condensed milk has a very specific flavour profile — somewhere between caramel and honey, with a rich, slightly milky sweetness. To find good pairings, the goal is to find what talks back to that profile rather than echoing it. Three directions work particularly well: roasted, bitter notes from dark cocoa that cut through the sweetness, sharp, acidic fruits that create contrast and lighten things up, and lightly salted crunchy textures that balance the creaminess of the smoothie.

Roasted and cocoa notes

• Flourless banana dark chocolate brownie
• Raw cacao truffles with slivered almonds
• Pear and dark chocolate oat crumble
• Raw cacao and peanut butter date bites
• Dark chocolate bark with cashews and fleur de sel

Sharp fruits for contrast

• Mango carpaccio with lime and mild chilli
• Roasted pineapple salad with lemon and vanilla
• Sugar-free raspberry and ginger compote
• Mixed berry and fresh mint skewers
• Homemade basil lime sorbet

Lightly salted crunch

• Buckwheat crackers with peanut butter and fleur de sel
• Honey and cinnamon caramelised cashews
• Cumin and honey roasted almonds
• Pecan and toasted coconut mix with smoked salt
• Buckwheat toast with tahini and honey