Crunchy peanut butter, a sweet strawberry sauce and some extra fruit sandwiched between two slices of bread make a delicious nostalgic sandwich. Peanut Butter and Jelly Sandwich (or jam in the UK) is an American classic that is quickly becoming popular in the UK too. This is our healthier version of this classic sandwich. All the taste, but extra nutritious!
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We have taken this classic sandwich and put a healthier twist on it by making our own chia seed strawberry puree, using wholemeal bread and packing it with some extra fruit.
Kids will love this sandwich and you can feel happy that there is a bit of extra nutrition in there too. Simple to make and easy to adapt too.
If you are looking for some other ways to enjoy peanut butter, then why not try our Peanut Butter Yogurt Dip, Peanut Butter Banana Muffins, No Bake Chocolate and Peanut Butter Oat Squares or Chocolate Peanut Butter Smoothie Bowl.
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Peanut butter - You can use your favourite store bought peanut butter (crunchy or smooth - your choice) or why not try making our easy Homemade Peanut Butter.
- Strawberries and blueberries - Instead of jelly (or jam as we call it here), we made a healthier alternative with fresh strawberries. Try to use in season strawberries for the best flavour. We then added some blueberries for a bit of chunky texture too.
- Banana - This helps to make it more filling and also add to the sweetness.
- Honey - This is how we sweetened it. If you wanted to keep it vegan then you could use maple syrup.
- Chia seeds - This helps to give the strawberry puree more of a jam texture as the chia seeds expand when they are in liquid.
- Bread - The choice is yours here. We went with a wholewheat bread to add a bit of extra fibre.
Variations
We added some blueberries and banana slices, as not only does it give this sandwich a nutrient boost, but some extra texture too. You can get really creative with this sandwich, and add other fruit slices or even some chocolate chips.
Feeling a bit more adventurous? Why not swap the strawberry jam for a savoury version like a chilli jam or bacon jam? This sandwich is also great toasted, as the peanut butter gets a bit melty.
You don't have to use regular bread slices either. You could make this sandwich in a bagel, English muffin or tortilla to mix things up a bit.
How to Make a Healthy PB&J
- Step 1: Put the chopped strawberries and the honey into a pan over a medium heat.
- Step 2: Bring to a simmer and mash down with a wooden spoon. Stir continuously for 6 minutes.
- Step 3: Take off the heat and add the chia seeds.
- Step 4: Mix well and pour into a bowl and leave to cool for 10 minutes.
- Step 5: Spread the peanut butter over each slice of bread.
- Step 6: Add the strawberry jelly.
- Step 7: Top with fruit and another slice of bread.
Storage
Store: These are best eaten fresh, however if you do want to make them in advance then wrap them in wax paper and put them in a sandwich bag. They will keep in the fridge until the next day.
Freeze: Did you know that you can freeze peanut butter and jelly sandwiches? Simply put it in a freezer bag, seal it up and put it in the freezer. It will keep for up to 2 months.
Defrost: You can defrost in in the fridge overnight.
Dannii's Top Tips
- Try toasting the bread and then grilling this sandwich to make the peanut butter nice and melty.
- You don't have to use regular bread slices for this sandwich. Try making it with bagels, English muffins or tortillas.
- Mix things up a little by using a savoury jam like chilli or bacon.
- Add extra nutrients with some banana and blueberries, or try some raspberries and cherries instead.
Frequently Asked Questions
If you use gluten free bread and make sure that there is no cross contamination, then these can be gluten free.
If you swap the honey for maple syrup and make sure the bread is vegan, then this can be a vegan sandwich.
Use toast instead of just bread and then put the sandwich until the grill, or in a sandwich toaster to melt all the ingredients.
More Sandwich Recipes
If you've tried this healthy PB&J sandwich, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
Healthy Peanut Butter and Jelly Sandwich
Ingredients
- 200 g (1.5 cups) Strawberries
- 1 tablespoon (1 tablespoon) Runny honey
- 1 tablespoon Chia seeds
- 8 slice (8 slice) Whole wheat bread
- 4 tablespoon Peanut butter
Instructions
- Hull 200 g Strawberries and chop them into small chunks.
- Put the chopped strawberries and 1 tablespoon Runny honey into a pan over a medium heat.
- Bring to a simmer and mash down with a wooden spoon. Stir continuously for 6 minutes.
- Take off the heat and add 1 tablespoon Chia seeds.
- Mix well and pour into a bowl and leave to cool for 10 minutes.
- Spread 4 tablespoon Peanut butter over 8 slice Whole wheat bread.
- Add the strawberry jelly.
- Top with fruit and another slice of bread.
Recipe Tips
- Try toasting the bread and then grilling this sandwich to make the peanut butter nice and melty.
- You don't have to use regular bread slices for this sandwich. Try making it with bagels, English muffins or tortillas.
- Mix things up a little by using a savoury jam like chilli or bacon.
- Add extra nutrients with some banana and blueberries, or try some raspberries and cherries instead.
Nutritional Information
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The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
Neha says
Yum! Pb and j sandwiches are my all time favorite. Love that you used whole grain bread here, I am tempted to make one for myself now.
Noelle says
Great tips to make this go-to lunch a little healthier! Thank you
Meghna says
Such delicious sandwiches and what a terrific combo. I would love to pack these for my son's lunchbox tomorrow. I've some wonderful organic whole wheat bread lying in my fridge.
Jill says
Great idea to make your own quick jam for these. I love a good PB&J - these look terrific!