Healthy Peanut Butter and Jelly Sandwich Recipe

This week, we are excited to share a revamped version of a beloved classic – peanut butter and jelly toast, but we are going to make it healthy instead with bread from our keto-friendly baked goods. Rather than traditional white bread, smooth peanut butter, and sugary jam, we have created a healthy peanut butter and jelly sandwich recipe that, in my opinion, is bursting with irresistible flavors thanks to the freshly made jam and outstanding flavor of the toast. Our homemade chia jam, crafted from fresh berries and natural sweeteners like honey or maple syrup, is a blood sugar-friendly alternative. Plus, the addition of chia seeds – hailed as a "superfood" – provides a wealth of minerals, omega-3 fats, antioxidants, and fiber.

And speaking of fiber, in lieu of heavily processed white bread, our wholesome keto-friendly bread elevates the nutritional value of this recipe with its high fiber content. But that’s not all! With the combination of peanut butter, our bread, and the chia seeds, this sandwich is a protein powerhouse, making this the perfect breakfast to keep you full for hours. In fact, this recipe is estimated to have around 18 grams of each of these nutrients per serving. That’s a significant portion of your daily fiber and protein intake, all in one delightful package. It is crucial to start your day with a balanced meal with plenty of protein. This assists in kick starting your metabolism, which will keep your blood sugar levels stable. Starting our day off with a carb heavy dish – like a PB&J normally is – can cause blood sugar spikes that send us into a spiral of energy rises and crashes. Other recipes for reducing blood sugar spikes include: 4 Healthy Lunch Recipe Ideas Ready in 5 minutes, High Protein Lunch Recipe: Tuna-Cado Salad Sandwich, and 4 Healthy Gluten-Free and Keto-Friendly Gourmet Sandwich Recipes.

Something to keep in mind regarding this recipe: our nutritional information is based on using peanut butter with one ingredient – peanuts. Many manufacturers add sugar and seed oils, adulterating something that should be simple and pure. So always make sure to check your labels when buying ingredients to avoid additives. That being said, there are plenty of brands out there that keep things natural and clean, and you do not have to limit yourself to just peanut butter. And isn’t that the beauty of a recipe like peanut butter and jelly toast? Experiment with some variations of nut butters and various fruits for your chia jam. You can easily change this meal around to keep it fresh and interesting. This recipe is not only easy and delicious, but it also presents a healthier take on a timeless favorite.

Directions:

1. Prepare the Jam: Heat your favorite fruit in a saucepan until it softens and bubbles, occasionally stirring.
2. Mash the fruit to your desired consistency.
3. Combine chia seeds and lemon juice; adjust sweetness with optional sweetener.
4. Let the mixture cool for 5 minutes (it will thicken).
5. Stir well and use 2 tablespoons for the recipe. Store the remaining jam in the fridge or freezer for later use.
6. Assemble the Toast: Toast two slices of sesame seed bread. Spread 2 tablespoons of soft peanut butter evenly on one slice.
7. Spread 2 tablespoons of chia jam on the other slice.