This nutritious PB & J embodies all the beloved flavors of a traditional peanut butter and jelly sandwich, yet packs only a third of the calories! Remarkably, a complete serving of this delectable low-calorie peanut butter and jelly totals just 175 calories.
The Best Healthy Peanut Butter And Jelly
Peanut butter and jelly undeniably reign as the ultimate iconic duo. Whether you’re a kid or an adult, there’s something timeless and satisfying about a classic PB & J sandwich.
This beloved combo isn’t just about nostalgia; it’s incredibly quick and easy to whip up, making it a staple for busy days. But if you’ve been avoiding PB & J due to calorie concerns, fear not! Enter this healthy, low-calorie PB & J option that ticks all the boxes.
Not only is it light on calories, but it’s also high in fiber and protein, with virtually no added sugars. The result? A sandwich that keeps you feeling full and satisfied for hours on end. It’s become my top choice for weight loss, alongside a low-calorie cereal that rivals the taste of Cinnamon Toast Crunch.
So, the ingredients to make my healthy PB & J has all of the same components as a regular one. I just use a few healthier substitutions to make this sandwich low calorie.
Check out everything you’ll need:
- 2 Slices Low Calorie Bread
- Sugar Free Jam
- 3 Tbsps Powdered Peanut Butter
- 1 tablespoon Confectioners Swerve
- 2 ½ Tbsps Water
- Pinch of Salt
If you don’t have any of these ingredients, a trip to the store is well worth it. And you’ll definitely want to stock up on them – I have a feeling you’ll be addicted to making this healthy peanut butter and jelly sandwich recipe.
Plus, if you have kids, they’ll love this healthier version too. So you’ll really want to stock up!
Diving Into The Ingredients
Now, for the bread, I used D’Italiano reduced-calorie white bread. I love using it since has only 40 calories, 6g net carbs, and 6g of fiber. And it has a really close consistency, taste, and texture to their regular white bread.
When it comes to assembling this healthier PB & J, the bread choice is up to you—opt for any low-calorie bread that suits your preference.
For the jam, I opted for Good Good blueberry jam, a sugar-free option with only 5 calories and 1 carb per tablespoon. Good Good offers a variety of flavors like strawberry, raspberry, grape, and apricot, but the blueberry is my personal favorite.
While any sugar-free jam or jelly will suffice, Good Good stands out as my top choice due to its exceptional taste and quality.
To achieve the peanut butter component, I turn to powdered peanut butter, with PB2 being my preferred brand. With a remarkable 90% less fat than regular peanut butter and just 60 calories per serving, PB2 still manages to pack in 6 grams of protein.
To add sweetness to the peanut butter without introducing any sugar, I rely on confectioners Swerve, a zero-calorie, sugar-free sweetener. Alternatively, you can utilize powdered zero-calorie sweeteners like monk fruit or pure erythritol to achieve the same effect.
How To Make Peanut Butter And Jelly Healthy
Ok, so now it’s time to make a healthy PB & J recipe! The process is just as simple as making regular peanut butter and jelly, and it will only take you a minute to do.
Anyway, let’s not waste any more time – get out the ingredients, and let’s make a peanut butter and jelly healthy!
To begin, prepare the peanut butter by combining powdered peanut butter, confectioners Swerve, water, and a pinch of salt in a small bowl.
Mix the ingredients until you achieve a smooth, sauce-like consistency. If you prefer a thicker peanut butter, simply reduce the amount of water used in the mixture.
2. Making The PB & J Sandwich
Once the peanut butter is good to go, spread it evenly on both slices of bread. And this is essential to do – a real PB & J always starts with putting peanut butter on both pieces of bread.
Now, spread the jelly onto one slice of the bread. I haven’t specified exact measurements for the jelly because it’s entirely up to your preference! Personally, I opt for a thin layer, roughly half a tablespoon, to ensure it complements rather than overwhelms the peanut butter.
Once the jelly is spread, place the other slice of bread on top and cut the sandwich diagonally. While I prefer the diagonal cut for added flair, feel free to slice it straight down the middle if you prefer. Now, savor a hearty bite of this delightful low-calorie peanut butter and jelly sandwich and relish the flavors!
IS PEANUT BUTTER WITH JELLY GOOD FOR YOU?
Regular peanut butter and jelly are not inherently good for you since they are high in sugar and calories. But the peanut butter and jelly used in this recipe are actually good for you! The powdered peanut butter is high in fiber and protein while being low in calories. And the jelly has nearly zero grams of sugar, and is made with real fruit!
WHAT JELLY GOES WITH PEANUT BUTTER?
I have found pretty much every flavor of jelly goes with peanut butter. My two personal favorites are the blueberry flavor I used to make this sandwich and strawberry. But I’ve also used raspberry and apricot with the peanut butter, and it is just as delicious. Peanut butter has a flavor that honestly goes with everything, so you can’t go wrong with what jelly you use.
WHY DO ATHLETES EAT PEANUT BUTTER AND JELLY?
I think athletes eat peanut butter and jelly because it is so quick and easy to make and convenient to bring anywhere. Along with that, it also has a good amount of carbs and protein, which are both beneficial for athletes before competition.
That is how to make healthy peanut butter and jelly that is low in calories, high in fiber, and high in protein.
And this healthy PB & J recipe makes a sandwich that is just as delicious as any regular peanut butter and jelly. Seriously, you won’t even be able to tell the difference, and if you make this for your kids, they’re sure to love it too!
I have been eating this pretty much every day to help me lose weight, and I hope you find it as convenient and delicious as I do.