Chances are, you grew up eating peanut butter and jelly sandwiches. Not only is the traditional sandwich easy and inexpensive to make, but the peanut butter can certainly offer heart-healthy monounsaturated fat and ample protein (6 g to be exact).

For more sophisticated palates and improved nutrient content, our Cooper Clinic Nutrition Services team offers four alternatives to the class PB&J.

1. Seed-uctive Elvis Sandwich

  • 2 slices Seeduction® bread (available at Whole Foods Market)
  • 2 Tbsp. Jif® Natural Creamy Peanut Butter
  • 1 small banana or 1/2 large banana, sliced

    Calories: 460, Saturated fat: 2.5 g, Carbs: 59 g, Fiber: 7 g, Protein: 12 g

The crunchiness and full-bodied texture of the Seeduction bread pairs well with the smooth and creamy peanut butter. Adding a banana provides a good source of potassium, as it contains approximately 422 mg (12 percent of daily value).

2. Sweet and Spicy Date

  • 2 slices Pepperidge Farm® 15 Grain Bread
  • 2 Tbsp. Justin’s® Classic Almond Butter
  • 5-6 pitted dates, chopped into quarters
  • 1/4 tsp. ground cinnamon

    Calories: 522, Saturated Fat: 3.5, Carbs: 76 g, Fiber: 11 g, Protein: 18 g

Dates are nature’s candy and offer up to 3 g of fiber and 260 mg potassium (8 percent of daily value) per serving. The sprinkling of cinnamon on top of the almond butter is an ideal combination. Almond butter is a nice substitute for peanut butter, as it naturally contains 80 mg calcium. Peanuts and other tree nuts contain only minimal amounts of calcium. Justin’s Classic Almond Butter is also sodium-free.

3. Thou Shalt Not Miss the Jelly

  • 2 slices toasted Food For Life® Cinnamon Raisin 7 Sprouted Grains Bread
  • 2 Tbsp. Jif® Natural Creamy or Crunchy Peanut Butter
  • 1 Tbsp. raisins
  • 1/3 cup chopped apple

    Calories: 402 calories, Saturated Fat: 2.5 g, Carbs: 22 g, Fiber: 7 g, Protein: 13 g

Traditional jelly will not be missed once you try this creation! The chewy raisins both in the bread and sprinkled on top of the peanut butter pair well with the chopped apple. The Cinnamon Raisin bread is flourless and especially delicious toasted. The peanut butter will “melt” or soften when spread on warm, toasted bread.

4. Sunny and Safe (Free of peanuts and any tree nut)

  • 2 slices of 100% whole-wheat bread of choice
  • 2 Tbsp. SunButter® (sunflower butter)
  • 2 Tbsp. Polaner® All Fruit® spread

    Calories: 390, Saturated Fat: 2 g, Carbs: 47 g, Fiber: 8 g, Protein: 15 g

This option is ideal for anyone with a peanut or nut allergy. SunButter is made from roasted sunflower seeds and is processed in a facility free from the top eight allergens. For a “jelly” option sweetened with only fruit juice, the Polaner All Fruit spread is an ideal jelly substitute.

For more recipes, visit our health tips page. To schedule a one-on-one consultation with a registered dietitian nutritionist, visit or call 972.560.2655.

Article provided by Cooper Clinic Nutrition Services.