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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

The Best Peanut Butter Sandwich Ever

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The "classic", not so healthy PBJ

Substitution #3

Use organic, fresh peanut butter. By this I mean – get the kind of peanut butter you have to stir, where the ingredients are “Peanuts, Salt.” Just because you have to stir it doesn’t mean it won’t taste good! Trader Joes has a great organic peanut butter that is super creamy and tastes great!

By the way – some people use “Better N Peanut Butter” – which has only 100 calories for 2 Tbsp. Personally, I don’t like it – it doesn’t taste like peanut butter at all! It tastes kind of weirdly sweet and has a different texture. I’d recommend sticking to the real stuff (natural, organic peanut butter) and just using a bit less of it!

Trader Joe's Organic Peanut Butter
Trader Joe’s Organic Peanut Butter

Substitution/Addition #4

Add toppings. Now this is optional. If you don’t like bananas or raisins or apples inside your PBJ, don’t worry about it. Peanut butter + fresh fruit preserves/jam will still pack a nutritious punch. But if you do like toppings, leave out the jam and instead use: bananas and walnuts, bananas and raisins, raisins and apples, or any combination of nuts/fruits that you like! It’ll turn out great.

Now for the proportions

You can make a healthy PBJ sandwich for only ~350 calories if you

1) Use 2 slices Double Fiber bread (140 cal)

2) Use 1 Tbsp peanut butter (100 cal). The key to only using 1 Tbsp peanut butter but having it still taste great is to toast the bread lightly so the peanut butter spreads easier across the bread (and you can get a thinner layer of peanut butter without sacrificing any flavor!)

3) Use 1-2 Tbsp jam (50-100 cal)

Spread peanut butter on both slices, jam on both slices and put them together. You can also eat it open faced – like toast with jam which is fun too 🙂 If you use toppings, then you can substitute the calories you’d use for the jam for the toppings and still keep it to 350-400 calories. With a high fiber bread, you could end up with 10-12 g fiber per sandwich too! Now that’s the best PBJ sandwich ever. Let me know if these tips work for you!


8 responses to “The Best Peanut Butter Sandwich Ever”

  1. I’m 34 and still a pb & j FIEND. I actually love to substitute beautiful, ripe, pears (sliced) or smashed blueberries for jam. When used in season, they are naturally sweet, and delicious with my Trader Joe’s peanut butter, and between whole grain bread slices – I’ll have to try that Orowheat bread!

    • Oooh what a great tip Bria!! LOVE the idea of using whole smashed fruit / fruit purees instead of jam. That will be my go-to for my next PB&J sandwich (I’m like you – I can’t get enough of them!)

  2. My favorite:
    One slice Natural Ovens Carb Conscious Bread (80 cal, 4g fiber, 6g protein/slice)…all vegan too!
    Homemade Cashew Butter or Almond Butter
    bionaturæ Organic Bilberry or Bonne Maman Wild Blueberry
    Slices of kiwi or strawberry
    Warmed up a bit in the oven
    Yum 🙂

  3. I love PB sandwiches! If you like white bread, use one by a natural company like Vermont Bread (they have 80-90 calorie per-slice white bread with no preservatives or HFCS) or TJ’s shepherd’s bread. I also love Alvarado Street Bakery’s Essential Sprouted Flax Seed bread, which is only 50 calories a slice and full of protein, fiber, and vitamins! Tastes awesome toasted. TJ’s also has light wheat bread at 45 calories a slice. A bit salty tasting though.

    I agree on better’n’PB, it tastes predominately of tapioca starch, which is one of its primary ingredients. it’s not unhealthy though, and makes a good ice cream topping when melted! TJ’s valencia PB is my favorite.

    the best jam/jellies are reduced sugar from TJ’s, or Polaner All-Fruit with fiber, both around 35-45 calories per serving (9g I think? very reasonable. you don’t need much jelly either.)

    if you find a PB sandwich is too rich calorie-wise, just make a half! that way you can load up on the peanut butter instead of the bread. *laugh*

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