This healthy twist on PB&J gets a flavor upgrade with loads of fresh fruit and a sprinkle of crunchy granola, all wrapped in a hearty whole grain tortilla. Try different nut butters, jams, and seasonal fruits for endless variety.
Is PB and J good for you? Absolutely—if you keep the peanut butter portion modest, choose a brand without added sugar or oil, use a fruit-sweetened jam without preservatives, and opt for whole grain bread. Our PB&J wrap has 441 calories and 14 grams of fat per serving, which is on the higher side for Forks Over Knives but still fits nicely into a healthy, plant-based diet.
For more inspiration, check out these tasty ideas:
By Vicki Brett-Gach ,
Ingredients
- 1 9-inch sprouted whole grain tortilla, such as Ezekiel brand, warmed
- 1 tablespoon no-oil-added peanut butter or other nut butter
- 1 tablespoon fruit-sweetened jam, any flavor
- ¼ cup finely chopped apple
- ¼ cup fresh blueberries
- ½ of a banana, sliced
- 1 tablespoon oil-free granola or other whole grain cereal
Instructions
- Spread peanut butter in a stripe down the center of warm tortilla. Spread jam in a stripe next to the peanut butter. Dot fruit over the peanut butter and jam. Sprinkle granola over fruit. Roll up tortilla to enclose filling. Slice in half.
Nutritional Information:
Per serving (1 sandwich), 441 calories, 73 g carbohydrates, 10 g protein, 14 g total fat, 3 g saturated fat, 320 mg sodium, 7 g fiber, 27 g sugar
Note: Nutritional information is provided as an estimate only.
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