Healthy Peanut Butter & Jelly
Can you make a healthy peanut butter and jelly? The short answer is yes! Even as an adult, it’s still one of my favorite foods to eat.
This peanut butter and jelly sandwich not only tastes amazing, but it has only 170 calories! That’s roughly 1/3 less calories than a regular PB&J.
How is this even possible? The secret lies in the recipe. You can swap out traditional ingredients to reduce the amount of calories, fat, and carbohydrates.
The end result is a sandwich that tastes (and looks) just like the real thing. You can continue reading for a detailed breakdown of the ingredients, or jump to the recipe card below.
Ingredients
Low-calorie Bread: Bread can certainly increase the amount of carbs and calories in any recipe. This is important if you’re making a PB&J for a light snack. I like this healthy multi-grain bread from Sara Lee, because it only has 45 calories per slice!
PB2: This ingredient is the secret weapon for making a healthy peanut butter and jelly sandwich. PB2 really tastes just like the real thing. The only downside is that it comes in a powder form and you will need to mix it with water first.
Reduced Sugar Jelly: A peanut butter and jelly sandwich isn’t complete without some jelly. The problem is that most brands are high in sugar. You can lower the amount of sugar (and calories) by using a healthier jelly on your sandwich.
Calorie-free Sweetener: The final ingredient in this recipe is calorie-free sweetener. You don’t need this in the traditional version, because PB&J has so much sugar already. But a small amount of calorie-free sweetener will make everything taste better.
Instructions
Making a healthy peanut butter and jelly sandwich is so easy. Scroll down to the recipe card for more detailed instructions. Here’s an overview of the steps:
Begin by putting your dry ingredients into a small bowl. Add water and mix until everything is combined. The end result should look like regular peanut butter.
You can use a fork, spoon, or other utensil to stir the ingredients together. Just make sure there are no clumps remaining when you go to build the sandwich.
If you prefer a thicker peanut butter paste, try using less water. You can always add more later on if it’s too difficult to mix. Keep in mind that you won’t be able to remove water.
Once the consistency is to your liking, apply it to both slices of bread. Then add your reduced sugar jelly and spread it around evenly with a butter knife.
Finally, it’s time to cut the sandwich in half. For some reason I think this step helps the PB&J taste better. You can either cut the bread horizontally or vertically.
Frequently Asked Questions
- Are peanut butter and jelly sandwiches healthy?
Yes, peanut butter and jelly sandwiches are healthy when made with the right ingredients. Using low-calorie bread, reduced sugar jelly, and PB2 can reduce the total amount of calories and fat in your sandwich.
- Is peanut butter and jelly good for weight loss?
Yes, eating this sandwich can help with weight loss. The most important thing about losing weight is being in a caloric deficit. This can be achieved when using low-calorie ingredients (like the ones found in this recipe).
- Why do bodybuilders eat peanut butter and jelly?
PB&J sandwiches are popular among bodybuilders and athletes for many reasons. When made correctly, it has a solid balance of protein, carbs, and fat. Plus, it’s convenient to make and won’t weigh you down before training.
More Peanut Butter Recipes
If you enjoy the taste of peanut butter, take a look at my other peanut butter based recipes here:
Healthy Peanut Butter & Jelly
Equipment
- 1 small mixing bowl
Ingredients
- 2 tbsp PB2
- 1 tbsp reduced sugar jelly
- 2 slices low calorie bread
- 1 tsp calorie-free sweetener
- 1 tbsp water
Instructions
- Add powdered peanut butter and calorie-free sweetener to a small mixing bowl.
- Mix in 1 tbsp of water and stir ingredients together, making sure to get rid of any clumps.
- Spread peanut butter mixture on both slices of bread.
- Add jelly to bread and cut the sandwich in half before eating.
Notes
Nutrition
Final Thoughts
Traditional peanut butter and jelly sandwiches aren’t exactly known for their health benefits. And while PB&J can’t be considered ‘fast food’ it is high in fat and sugar.
The good news is you can make a healthy peanut butter and jelly by following this recipe. It’s easy to lower the amount of calories by replacing ingredients with smarter choices.
If you’re looking for more snacks, check out these Protein Fruity Pebbles and Protein Rice Krispies.
Search Terms
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