Craving a childhood favorite? Here's a blast from the past! This keto peanut butter and jelly sandwich is a wonderfully low-carb and high-fiber lunch that won't kick you out of ketosis!
Sponsored by ChocZero.
Why you'll love it
The secret to success on the keto diet is to find low-carb ways to enjoy your favorite foods. Don't deny yourself.
Do you like sandwiches? What about a classic PB&J? Then I have good news for you! You can make keto peanut butter jelly sandwiches just as easily as the kind you remember as a kid.
In fact, you might be surprised at how easy it is to stick to the keto diet when you find out there are sliced loaves of keto bread at the store.
This keto version looks and tastes like a classic sandwich you ate as a child or teen. It's dairy-free and gluten-free; you can't even tell it is grain-free.
Rejoice! Living a ketogenic lifestyle doesn't mean you give up sandwiches. This tastes so close to the original peanut butter and jelly sandwich that kids love it too.
There are literally three simple ingredients in this keto peanut butter sandwich. Here's a bit more information about what I used to make it.
Keto bread slices
You'll use two slices of keto-friendly sliced bread. I have a recipe for keto yeast bread that looks and tastes like wheat bread.
You can also save yourself time and buy low-carb grain-free bread from the store! One of my go-to brands is Carbonaut.
Natural peanut butter
Use low-carb peanut butter as the next ingredient. Make sure it doesn't have any added sugars or ingredients added to it.
If you want sweet peanut butter, just drizzle some sugar-free honey on it.
You can either make a jelly recipe at home, like this sugar-free raspberry jam, or buy sugar-free strawberry jam. I always have a jar of ChocZero jam in my pantry at all times!
Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.
- Buy keto bread from the store. I have a recipe for keto yeast bread. You can buy low-carb bread from the store if you read the labels and agree with the ingredients.
- Use peanut butter moderately. Some people don't like peanut butter on keto. Research it and decide for yourself.
- Monitor amounts of ingredients. Bread, peanut butter, and jelly all have different amounts of carbs in them. Track your macros, so you don't accidentally go over.
Making a keto peanut butter and jelly sandwich is one of the easiest things you will ever make!
Spread your favorite sugar-free strawberry jam on one slice of bread.
Add peanut butter
Next, spread peanut butter on the other slice of bread.
Make keto peanut butter and jelly sandwich
Stick the two slices of bread together, and your tasty sandwich is ready to enjoy.
Optional: Cut your sandwich in half. This really makes it feel like a classic PB&J from childhood. I usually just eat it without slicing it.
️ Serving suggestions
This keto peanut butter and jelly sandwich is a really quick and easy lunch.
Serve it with a glass of unsweetened almond milk. You'll definitely want the milk when you eat the sticky peanut butter.
Add a super-quick salad to the side while you eat this sandwich. To match the flavors of the strawberry jam, serve it with spinach strawberry salad.
It will also taste really good with a quick keto broccoli and bacon salad. This salad is salty, crunchy, and savory - the perfect opposite of this sweet sandwich.
There are a bunch of different ways you can change this low-carb sandwich to make it your favorite lunch. Here are a few of my favorite variations. If you make a change to it, let me know in the comments.
- Make a chaffle sandwich. Instead of bread slices, serve it on a chaffle.
- Toast the bread first. Toast it until the low-carb bread is golden brown.
- Use nut or seed butters. You can still make a keto PB sandwich and use a different type of spread.
- Make it fruity. Add sliced strawberries on the side or even on top of the peanut butter.
- Spice the peanut butter. Sprinkle some cinnamon on top of the peanut butter. This will give it a richer and almost sweet taste.
Here are some questions people often ask about making a low-carb peanut butter and jelly sandwich. If you don't see your question in this list, please leave it in the comments.
This is actually a big debate in the keto community. I answered this question in depth in my keto peanut butter guide.
The short answer is that you are free to enjoy peanut butter, just watch your macros. Make sure you aren't eating too much fat or carbs.
Yes, a jelly sandwich (or even jelly toast) is keto-friendly. You just need to make sure to use sugar-free jam that has high fiber. My go-to brand for sugar-free jam and jelly is ChocZero! Their strawberry jam, in particular, is gluten-free, dairy-free, vegan, and keto-friendly. Not to mention free from any added sugars and sugar alcohols!
One of the most creative ways to enjoy a peanut butter and jelly sandwich without bread is to make a keto muffin. First, follow this recipe and make strawberry jam muffins. Then, top each muffin with a bit of peanut butter. Yum!
Yes, you can still lose weight, even if you eat peanut butter and jelly sandwiches. The secret is to stay in ketosis. When your body is in ketosis, it burns your stored body fat for fuel instead of carbs and sugar.
You can stay in ketosis and eat PB sandwiches - just eat low-carb bread and all-natural peanut butter.
If you enjoyed this keto peanut butter and jelly sandwich, here are some more delicious low-carb recipes that use peanut butter. They are some of my favorites, whether I want something sweet or salty.
- Easy No-Bake Chocolate Peanut Butter Pie is rich and indulgent with three layers of delicious chocolate and peanut butter.
- Keto Peanut Butter Fudge only has 1 gram net carbs in each piece and is a classic homemade gift.
- Peanut Butter Pancakes are healthy and packed with kid-friendly ingredients.
- Mini Peanut Nutter Chocolate Chip Muffins are healthy things to add to school lunches or weekly meal prep.
- Keto Chocolate Peanut Butter Bark is as fun to eat as they are to make - with fun and artistic swirls.
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Keto Peanut Butter and Jelly
- 2 slices keto yeast bread
- 2 tablespoons natural peanut butter
- 2 teaspoons ChocZero Strawberry Jam
- Spread jam on one side on one slice of bread.
- Spread peanut butter on one side of the other slice of bread.
- Place the spread side of bread slices together to form a sandwich. Slice in half if desired.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Array ( [calories] => 200 [carbohydrates] => 14 [protein] => 13 [fat] => 13 [saturated_fat] => 3 [polyunsaturated_fat] => 2 [monounsaturated_fat] => 4 [sodium] => 153 [potassium] => 313 [fiber] => 6 [sugar] => 3 [vitamin_a] => 5 [calcium] => 54 [iron] => 1 )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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I mentioned on your peanut butter article that BJ's (a warehouse store like Costco) has an organic peanut butter that is only 2 net carbs for 2 tablespoons). It is thin which requires you to stir it each time but it is delicious. So, with Aldi's zero net carb bread, BJ's organic brand and Choc Zero's 2 tablespoons of their jam (I think it is no more than 2 net carbs, I have a 4 net carb P&J sandwich.
Oh, and Choc Zero now offers grape and raspberry jam in addition to their strawberry one. I have tasted all three and they are superior to any store's sugar-free jelly!