February 22, 2023
Peanut Butter and Jelly Sandwich
This tastes just like a classic peanut butter and jelly sandwich! Feel free to make a jam of your choice of fruit. I like blueberry, raspberry, or strawberry best. For a higher protein and lower fat version, mix defatted peanut powder with protein powder to form a more diet-friendly peanut butter spread that still delivers on flavor.
Servings: 2
Calories: 298kcal
Ingredients
- 4 slices protein bread
- 4 tablespoons peanut butter
- 8 tablespoons berry jam of choice
Optional low-fat and higher protein peanut butter spread
- 2 tablespoons peanut powder
- 2 tablespoons protein powder sugar-free vanilla flavor
- 1 tablespoon peanut butter sugar free
- small pinch salt
- 1 tablespoon water more as needed
Instructions
- Spread the peanut butter on one slice and the jam on the other. Press together and enjoy. If you would like to make this lower fat, mix together the peanut butter, peanut powder, protein powder, and salt. Add water, a bit at a time, stirring until desired consistency is reached.
Notes
The optional spread makes 2 servings.
Protein:Energy Quotient [calories]: 0.66
Nutrition made with lower fat peanut spread: Calories: 207 cal, Carbs: 11g, Fiber: 1g, Fat: 5g, Protein: 24g, Protein:Energy Quotient [calories]: 1.66
Nutrition Facts
Peanut Butter and Jelly Sandwich
Amount per Serving
Calories
298
% Daily Value*
Fat
16
g
25
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
4
g
Monounsaturated Fat
8
g
Sodium
137
mg
6
%
Potassium
180
mg
5
%
Carbohydrates
13
g
4
%
Fiber
2
g
8
%
Sugar
3
g
3
%
Protein
21
g
42
%
Calcium
16
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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