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- Makes 1 wrap
- Serving size: 1 sandwich
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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:
- Hummus Salad Sandwiches
- “No-Tuna” Salad Sandwich
- Greens and Things Sandwiches with Carrot Hummus
- Jackfruit Barbecue Sandwiches with Broccoli Slaw
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.
Per serving (1 sandwich): 441 calories, 73 g carbohydrates, 10 g protein, 14 g total fat, 3 g saturated fat, 0 g cholesterol, 320 mg sodium, 7 g fiber, 27 g sugar
Note: Nutritional information is provided as an estimate only.
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