Peanut Butter and Whey Sandwich

V SF Sep 18, 2023

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I came up with this idea, as it rhymes with PB&J, and serves as a tastier and healthier option for the classic sandwich. The added proteins in the peanut butter and jelly serve to make the sandwich more filling, and without the added sugars of typical jelly or jam. To make it even better, serve this on 100% Whole Wheat Bread

BREAD
- 2 small slices (48 g) Whole wheat bread

PEANUT BUTTER
- 1 tbsp (16 g) Natural peanut butter
- 2 tbsp (12 g) Powdered peanut butter
- 4 tsp (20 g) Unsweetened vanilla almond milk

JELLY
- 1 medium (110 g) Banana, overripe
- 1/2 scoop (15 g) Whey protein powder, unflavored
- 1/2 tsp (1.5 g) Cinnamon

1. For the peanut butter - in a small bowl or glass, combine peanut butter, powdered peanut butter, and milk

2. For the jelly - In a small bowl, mash the banana. Mix with the protein powder and cinnamon. Add some sweetner if you like (1/4 tsp, 1.25 g liquid monk fruit or stevia)

3. Bake in a preheated 350F oven for about 30 minutes or until a toothpick comes out almost clean, and internal temperature is around 205F. Transfer to a wire rack to cool completely

4. Spread banana spread on one slice of bread. Spread the peanut butter on the other.

https://www.poormanprotein.com/recipes/pb-whey

Description

I came up with this idea, as it rhymes with PB&J, and serves as a tastier and healthier option for the classic sandwich. The added proteins in the peanut butter and jelly serve to make the sandwich more filling, and without the added sugars of typical jelly or jam. To make it even better, serve this on 100% Whole Wheat Bread

Time

Prep Time:

5 minutes

Total Time:

5 minutes

Cost

Total Cost:

Cost per Serving:

$1.00

Ingredients

Serving(s)

Bread

2 small slices Whole wheat bread

Peanut Butter

1 tbsp Natural peanut butter
2 tbsp Powdered peanut butter
4 tsp Unsweetened vanilla almond milk

Jelly

1 medium Banana, overripe
1/2 scoop Whey protein powder, unflavored
1/2 tsp Cinnamon

Instructions

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1. For the peanut butter - in a small bowl or glass, combine peanut butter, powdered peanut butter, and milk
2. For the jelly - In a small bowl, mash the banana. Mix with the protein powder and cinnamon. Add some sweetner if you like (1/4 tsp, 1.25 g liquid monk fruit or stevia)
3. Bake in a preheated 350F oven for about 30 minutes or until a toothpick comes out almost clean, and internal temperature is around 205F. Transfer to a wire rack to cool completely
4. Spread banana spread on one slice of bread. Spread the peanut butter on the other.

Nutrition Facts

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Servings: 1

Calories: 471

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Total Fat: 12.5g (16 %)

Saturated Fat: 2.5g (12 %)

Polyunsaturated Fat: 2.7g

Monounsaturated Fat: 5.2g

Cholesterol: 34mg (11 %)

Sodium: 398mg (17 %)

Total Carbohydrate: 63.1g (23 %)

Fiber: 11.2g (40 %)

Net Carbs: 51.9g

Total Sugar: 15.8g

Protein: 34.4g (69 %)

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Vitamin B12: 0.36mcg (15 %)

Vitamin D: 0.2mcg (1 %)

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Calcium: 189mg (15 %)

Iron: 3.21mg (18 %)

Magnesium: 151mg (36 %)

Potassium: 897mg (19 %)

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Glycemic Index

:

48.6

Glycemic Load

:

26.3

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