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Healthy Recipes

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


This Recipe:

  • 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:

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


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

Serves: 1

Serving size: 1 sandwich

Nutritional analysis (per serving):

This Recipe Traditional Recipe
362 calories 386 calories
14 g protein 12 g protein
14 g fat 18g fat
1.5 g sat. fat 3 g sat. fat
45 g carbohydrate 44 g carbohydrate
11 g fiber 3 g fiber
0 mg cholesterol 0 mg cholesterol
500 mg sodium 430 mg sodium
360 mg calcium 69 mg calcium
7 mg iron 2 mg iron
120 mcg folic acid 80 mcg folic acid

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