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Hungry Healthy Happy » Recipes » Sandwiches

Healthy Peanut Butter and Jelly Sandwich

Updated: May 30, 2022 · Published: Apr 1, 2019 · Written by Dannii Martin · This post may contain affiliate links which earn us commissions if purchases are made · 20 Comments

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Diet: Vegetarian
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Peanut Butter and Jelly Sandwich with a text title overlay.

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!

Peanut Butter sandwiches stacked up with two small bottles of milk in the background.

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.

Jump to:
  • Ingredients needed
  • Variations
  • Step by step
  • Storage
  • Extra Tips
  • Frequently Asked Questions
  • More Sandwich Recipes
  • Recipe
  • Feedback

Ingredients needed

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.

Step by step

One: Hull the strawberries and chop them into small chunks.

a wooden chopping board with chopped strawberries and a large knife.

Two: Put the chopped strawberries and the honey into a pan over a medium heat.

chopped strawberries in a saucepan.

Three: Bring to a simmer and mash down with a wooden spoon. Stir continuously for 6 minutes.

a wooden spoon mashing cooked strawberries in a pan.

Four: Take off the heat and add the chia seeds.

mashed strawberries and chia seeds in a saucepan.

Five: Mix well and pour into a bowl and leave to cool for 10 minutes.

strawberry chia jam in a round white bowl.

Six: Spread the peanut butter over each slice of bread.

four slices of brown bread with peanut butter spread over all of them.

Seven: Add the strawberry jelly.

four slices of brown bread with peanut butter and strawberry jam spread over all of them.

Eight: Top with fruit and another slice of bread.

four slices of brown bread covered with peanut butter, strawberry jelly, banana slices and blueberries.

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.

Extra 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.
Two sandwiches stacked in front of a pot of jam and bottle of milk.

Frequently Asked Questions

Is a peanut butter and jelly sandwich gluten free?

If you use gluten free bread and make sure that there is no cross contamination, then these can be gluten free.

Is a peanut butter and jelly sandwich vegan?

If you swap the honey for maple syrup and make sure the bread is vegan, then this can be a vegan sandwich.

How can I make a hot peanut butter and jelly 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

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    Pizza Sandwich
  • A row of egg and cress sandwiches on a wooden board.
    Egg and Cress Sandwich
  • The ultimate breakfast sandwich stacked up.
    The Ultimate Breakfast Sandwich
  • Leftover roast beef sandwich stacked up with a whole gherkin on top.
    Leftover Roast Beef Sandwich

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 surrounded by blueberries and a spoonful of peanut butter.

Healthy Peanut Butter and Jelly Sandwich

By: Dannii Martin
It's National Peanut Butter and Jelly Day, so we are sharing a healthy version of this classic sandwich recipe.
An illustration of a v-shaped plant.
Vegetarian
4.92 from 23 votes
Pin Print Save recipe Saved!
Course: Lunch, Snack
Cuisine: American
Prep: 4 minutes mins
Cook: 6 minutes mins
Cooling time: 10 minutes mins
Total: 10 minutes mins
Servings: 4 people
Calories: 258kcal
Allergens:
An illustration of two ears of wheat.
Gluten
An illustration of four different nuts.
Nuts

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

Serving: 1sandwich | Calories: 258kcal | Carbohydrates: 35g | Protein: 12g | Fat: 11g | Saturated Fat: 2g | Sodium: 298mg | Potassium: 331mg | Fiber: 6g | Sugar: 11g | Vitamin C: 29.4mg | Calcium: 94mg | Iron: 2.1mg

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.

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Comments

  1. Julia says

    April 03, 2019 at 2:53 pm

    5 stars
    These sandwiches look delish! Love the flavor combo and that strawberry jam with chia!

    Reply
  2. Mindy Fewless says

    April 03, 2019 at 2:00 pm

    5 stars
    I love these!!! My kids are obsessed with PB&Js and this is their favorite way to eat them!

    Reply
  3. Michelle Miller says

    April 03, 2019 at 1:50 pm

    5 stars
    PB&J is such a great invention, and just as good as it is usually made but you definitely took it to another level with the strawberry chia seed jam! Brilliant and inspirational!

    Reply
  4. Pam says

    April 02, 2019 at 9:12 pm

    5 stars
    What a great update on an old classic! And we do love our Skippy around here!

    Reply
  5. Jelle Meermans says

    April 02, 2019 at 7:21 pm

    5 stars
    First of all I would like to thank you for putting in the time to make this awesome receipt for all of us to try at home, I really appreciate your hard work.
    So I tried making this at home because I love to make (and of course eat) healthy food and think that eating healthy is very important so this was the perfect sandwich for me since I love peanut butter sandwiches and a healthy variant was just the thing that I was looking for. It was very delicious and I'm surely going to use this receipt again multiple times in the future. Good job!!! :)

    Reply
  6. Anita @ Daily Cooking Quest says

    April 02, 2019 at 7:18 pm

    5 stars
    When the strawberry season starts, I'm going to make myself a big batch of that strawberry, honey, and chia seeds jam. Looks so yummy. :)

    Reply
  7. Kelly Anthony says

    April 02, 2019 at 6:50 pm

    5 stars
    I didn't realize that there was an extra crunchy peanut butter. Yum! I'm loving your chia seed strawberry jam. Such a great idea.

    Reply
  8. morgan eisenberg says

    April 02, 2019 at 6:21 pm

    5 stars
    I love adding banana slices to PB&J, but have never tried blueberries. I'll have to give it a go!

    Reply
  9. Toni says

    April 02, 2019 at 6:17 pm

    5 stars
    This was really amazing! Everyone in my family loved it!

    Reply
  10. Tawnie Kroll says

    April 02, 2019 at 3:49 pm

    This looks amazing!! One of my fav sandwiches!

    Reply
  11. Liz says

    April 02, 2019 at 3:40 pm

    5 stars
    I love finding a lightened up version of a classic! YUM! I can't wait to make this!

    Reply
  12. Carla says

    April 02, 2019 at 3:03 pm

    I think my kids would actually love this. I like the addition of fruit too. Fab idea Dannii x

    Reply
  13. Courtney | Love & Good Stuff says

    April 02, 2019 at 2:55 pm

    5 stars
    Great way to healthen up a classic. I love the addition of the fresh fruit!

    Reply
  14. Veena Azmanov says

    April 02, 2019 at 2:31 pm

    5 stars
    Something unique and surely yummy.Kids to definitely love the combination.

    Reply
  15. Alexandra Cook says

    April 02, 2019 at 2:10 pm

    5 stars
    What a clever and delicious recipe! Can't wait to make for my family :)

    Reply
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