Healthy Peanut Butter and Jelly Sandwich With Only 175 Calories

This healthy PB & J is everything you love about a classic peanut butter and jelly sandwich, but it has a third of the calories! Seriously, an entire sandwich of this delicious low calorie peanut butter and jelly has only 175 calories.

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THE BEST HEALTHY PEANUT BUTTER AND JELLY

Peanut butter and jelly have to be the most iconic combination of all time. And, as far as sandwiches go, there’s just nothing quite a good ol’ PB & J.

Not only is PB & J a go-to food for kids – but let’s be honest – it’s just as delicious as an adult. Not to mention, how quick, easy, and convenient it is to make.

With that said, if you haven’t been eating peanut butter and jelly sandwiches for a while because of all of the calories, this healthy low calorie PB & J is everything you need! It’s also packed with fiber and protein, and also has next to zero grams of sugar! And, because of that, this low calorie peanut butter and jelly sandwich keeps me full for hours after I eat one.

Seriously, it’s so satiating, and that’s why this has been one of my go-to meals to lose weight. Well, this sandwich, along with this low calorie cereal that tastes exactly like Cinnamon Toast Crunch!

INGREDIENTS

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.

That said, you can use any low calorie bread that you want to make this PB & J.

For the jam, I used Good Good blueberry jam. It has no sugar added and only 5 calories with 1 carb per tablespoon! Good Good also has strawberry, raspberry, grape, and apricot flavors.

Again though, any sugar free jam or jelly will work, but the Good Good is the best one that I’ve tried.

The last ingredient I use to make this healthier peanut butter and jelly is powdered peanut butter. PB2 is definitely the best one you can use – it has 90% less fat than regular peanut butter with only 60 calories and still 6 grams of protein per serving.

Oh, and to sweeten the peanut butter up without adding any sugar, I used confectioners Swerve. It’s a 0 calorie, sugar free sweetener that works great in this recipe. But you can use any powdered zero calorie sweetener like monk fruit or pure erythritol to make it with as well.

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!

STEP 1: MAKING THE PEANUT BUTTER

The first thing you’ll need to do is make the peanut butter.

So, take out a small bowl and add the powdered peanut butter, confectioners Swerve, water, and a pinch of salt to it.

Now mix everything together until a smooth, almost sauce-like consistency forms. I like my peanut butter to be on the thinner side, but if you want it to be thicker, just use less water.

STEP 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.

Next, spread the jelly on one of the slices of bread. And I didn’t put any measurements for the jelly because you can use as much as you want! With that said, I like to do a thin layer – roughly half a tablespoon – so it doesn’t overpower the peanut butter.

After that, put one slice of bread on the other and cut it diagonally. I’m a fan of cutting my bread diagonally, but you can cut it in half if you’re one of “those” people.

Finally, take a big bite of this delicious low calorie peanut butter and jelly and enjoy!

FAQS ABOUT THIS HEALTHY PB & J RECIPE

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.

Wrapping It All Up

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.

If you make it, leave a comment below and let me know your thoughts.

Oh, and if you want to give some more recipes like this a try, check out my Youtube channel.

MORE LOW CALORIE RECIPES

If you liked this low calorie recipe, I have a bunch more on the blog that I think you’ll like just as much!

So give one of these a try next:

• Low calorie chocolate chip cookies
• Low calorie brownies
• Low calorie pizza
• Low calorie bagels
• Low calorie pancakes

By the way, if you’re trying to lose weight, you might even like this list of the best pre workout for weight loss, this list of the best protein bars for weight loss, or this list of the best home exercise equipment for weight loss as well.

Print

Healthy PB & J Recipe | Only 175 Calories

This healthy PB & J is everything you love about a classic peanut butter and jelly sandwich, but it has a third of the calories! Seriously, an entire sandwich of this delicious low calorie peanut butter and jelly has only 175 calories.

• Prep Time: 1 minute
• Total Time: 1 minute
• Yield: 1 serving 1x
• Category: Lunch
• Method: Spreading
• Cuisine: Sandwich

Ingredients

2 Slices Low Calorie Bread

3 Tbsps (21g) Powdered Peanut Butter

1 Tbsp (10g) Confectioners Swerve

2 ½ Tbsps (30g) Water

Pinch of Salt

Instructions

1. Add the powdered peanut butter, confectioners Swerve, salt, and water to a bowl and mix until smooth.
2. Spread peanut butter on both slices of bread.
3. Spread as much jelly as you want on one slice of bread.
4. Put the bread slices together and cut diagonally. Enjoy!

Nutrition

• Serving Size: 1 serving
• Calories: 175
• Fat: 3
• Carbohydrates: 34
• Fiber: 16
• Protein: 13

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