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Mealtime Makeover: Peanut Butter & Jelly

Whole-wheat bread and 100% fruit spread pack more fiber into this sandwich. Use fortified bread for added calcium. Serve with a glass of skim milk, a side of apple slices, grapes, or carrot sticks, and you have a healthy meal.

Prep time: 5 minutes

What you need:

This recipe's ingredients:

  • 2 slices whole-wheat or whole-grain bread (at least 3 grams of fiber per slice)
  • 2 tbsp soy nut butter (no sugar added)
  • 1 tbsp 100% fruit spread

Traditional recipe's ingredients:

  • 2 slices white bread
  • 2 tbsp peanut butter
  • 1 tbsp jelly

What to do:

  1. Spread nut butter on one slice bread.
  2. Spread jelly on top of nut butter.
  3. Top with other slice of bread.

Nutritional analysis (per serving):

This recipe:

  • 362 calories
  • 14g protein
  • 14g fat
  • 1.5g sat. fat
  • 45g carbohydrate
  • 11g fiber
  • 0mg cholesterol
  • 500mg sodium
  • 360mg calcium
  • 7mg iron
  • 120mcg folic acid

Traditional recipe:

  • 386 calories
  • 12g protein
  • 18g fat
  • 3g sat. fat
  • 44g carbohydrate
  • 3g fiber
  • 0mg cholesterol
  • 430mg sodium
  • 69mg calcium
  • 2mg iron
  • 80mcg folic acid

Serves: 1

Serving size: 1 sandwich

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Try natural peanut butter (no sugar added) instead of soy nut butter. Substitute honey for the fruit spread and top with sliced bananas. You can decrease calories and sugar by 30 calories and 8 grams, respectively, by using a sugar-free jelly.

Reviewed by: Mary L. Gavin, MD
Date reviewed: November 2015