There’s something wonderful about a good Keto Peanut Butter & Jelly Sandwich during these trying times. It’s one of the best keto comfort foods in the world. Lately, I’ve been devouring a low-carb PBJ most days with a big glass of dairy-free Almond Milk.
Growing Up On The Classic PBJ
I grew up on peanut butter and jelly sandwiches, my Dad used to pack one in my lunch every day when I was in grade school. Back then, growing up in Northern California in the 1970s, our PBJs were on whole wheat bread, smothered in peanut butter, with jelly that was more sugar than fruit.
Keto Peanut Butter And Jelly Sandwich
Peanut butter and jelly sandwiches on whole wheat bread are now a thing of many decades past. I gave up wheat in 1998 when I was diagnosed with Celiac Disease and went on a Gluten-Free Diet. Shortly after that, I went a step further, starting a Paleo Diet, and at that point, sugar-filled jams and jellies were out the door. Now, I’ve taken my decades of healthy eating to create the perfect Keto Peanut Butter and Jelly Sandwich for you.
Is A Peanut Butter And Jelly Sandwich Keto?
First, you’re probably wondering, is a Peanut Butter & Jelly Sandwich keto? Well, not all of them, but yes, this one certainly is. Made with my low-carb Keto Bread, no-sugar-added peanut butter, and my homemade Sugar-Free Jam recipe, this is one amazing low-carb healthy peanut butter and jelly sammie that will knock your socks off.
Can You A Eat Peanut Butter Sandwich On Keto?
If you don’t have time to make my incredibly delicious homemade Plum Jam, you can hack the PBJ by leaving out the jelly or jam. Still, you’ll need to find a low-carb bread. Make my Keto Bread or another one of my Low-Carb Bread Recipes and smother in peanut butter.
What Jelly Can You Eat On Keto?
If you’re going for a really great Keto Peanut Butter and Jelly Sandwich and you don’t want to make homemade sugar-free jam, you can buy something that’s pre-made. I haven’t tried it, but Smucker’s Sugar-Free Strawberry Preserves look like a great option.
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What Peanut Butter Can You Eat On Keto?
Peanut butter is going to be the easy part of making your Keto Peanut Butter and Jelly Sandwich come together. All you have to do is buy no-sugar-added peanut butter and you’re off to the races.
Keto Peanut Butter And Jelly Sandwich
- 2 slices Keto Bread
- 1 tablespoon Sugar-Free Plum Jam
- 1 tablespoon creamy peanut butter
- Spread peanut butter on one slice of bread
- Spread jelly on the other slice of bread
- Put the two slices of bread together to form a sandwich
Nut-Free Peanut Butter And Jelly Sandwich
Ok, I know making a nut-free peanut butter and jelly sandwich may sound a little crazy since peanut butter is a nut, well technically a legume, but if you want to indulge in a low-carb, nut-free peanut butter and jelly sandwich, I’ve got you covered. Use sunbutter in place of the peanut butter, and make the Nut-Free Bread recipe from my third book, Paleo Cooking from Elana’s Pantry –you can find that amazing recipe on page 36.
How Many Carbs Are In A Peanut Butter And Jelly Sandwich?
|Keto Bread (2 slices)||468||16g||22g||40g|
|Peanut Butter (1 T)||90||3g||4g||8g|
|Sugar Free Plum Jam (1 T)||12||3g||0g||0g|
Keto Peanut Butter And Jelly That Kids Love Because…
This Keto Peanut Butter and Jelly Sandwich is perfect for kids young and old, but especially for those on the Keto Diet. With my low-carb PBJ, keto kids can still enjoy this classic treat without the extra carbohydrates contained in regular bread, while avoiding all of the added sugar from processed jelly. This sandwich is key if you have a kiddo on the Keto Diet and are using it as a therapeutic treatment for epilepsy. Yes, since the Keto Diet is a medically approved treatment for seizure control, these kinds of kid-friendly treats are an indispensable part of the plan and make it even easier to adhere to.
The Keto Diet For Pediatric Epilepsy
Did you know the Keto Diet was developed in the 1930s as a treatment for pediatric epilepsy? I’ve researched and written extensively on the Top 5 Alternative Treatments for Epilepsy because unfortunately front line conventional pharmaceutical epilepsy treatment fails 50% of the time. Although the Keto Diet is used as a treatment for pediatric epilepsy in prestigious institutions ranging from Johns Hopkins to the Mayo Clinic, knowledge of this epilepsy therapy is not widespread among neurologists, in fact, it’s very limited. If you’re looking for more information on this evidence-based epilepsy therapy check out my Interview With the Top Keto Diet Expert in the world. She’s trained hundreds of medical professionals and is a pioneer in her field.
Dairy-Free Milk With Your Keto PBJ
I could go on all day about therapeutics for epilepsy because I love scientific research, but food is also my passion. So, back to Keto Peanut Butter and Jelly! I love drinking a nice tall glass of dairy-free milk with my Keto Peanut Butter and Jelly Sandwich, but I’m allergic to milk so I have it with homemade almond milk. If I’m too busy to make my own, I buy almond milk.
Low-Carb Peanut Butter Cookies Recipe
If you need more low-carb treats to accompany your glass of dairy-free milk, you’ll want to make my Peanut Butter Cookies, Low-Carb Buckeye Brownies, and most of all, my beloved Keto Brownies recipe.
What’s Your Favorite Low-Carb Comfort Food Recipe?
So, these days Keto Peanut Butter and Jelly is where it’s at for me. But what about you? What’s your favorite comfort food recipe? Are you on a low-carb diet? If so is it helping you keep off the COVID19 (pounds)? Leave a comment and let me know!
I love PBJ on your pancakes too! I also save leftover pancakes and spread PBJ on them the next day. I use Trader Joe’s organic reduced sugar blueberry preserves (7 g sugar/8 g carbs). If I’m out of Peanut Butter, TJ’s Nut Butter is also a taste treat!
Charyl, what a FANTASTIC idea!
16 Carbs for the bread alone is insane. This is “low carb” and would only be keto friendly if you wanted to give up almost half your days allowance of carbs.
David, thanks for your comment. Each slice of bread contains 5g carbs, so 10g total for bread :-)
Keto bread at 16 carbs seems like a lot? Can buy zero carb bread at Aldi and have a true keto PBJ.
mary janssen says
Looks delicious. Who said it had to be grape jelly? I like my peanut butter sandwich with raspberry or peach jelly. Blackberry is great also.
Mary, I think plum jelly is amazing, and so is raspberry. There are so many incredible jellies to choose from :-)
Linda Hurd says
Some time back I made the bread and as with all your recipes it was beautiful. As for Smuckers preserves, I stay as far away from splenda as possible based on what I have read. However not being keto I go with the honey or maple syrup.
Linda, thanks so much for letting me know the Keto Bread was beautiful, we love it too. I’m the same when it comes to corn based sweeteners and wrote about it here:
That’s why I like to make my own jam.
Take good care!
I love your Keto Bread so this will be amazing!
Matthew, thanks so much!