PB&J Smoothie (No Added Sugar)

This delicious and healthy PB&J Smoothie has the flavors of the classic sandwich but in smoothie form, without added sugar, gluten or dairy.

It was my sister who first introduced me to the concept for a PB&J smoothie. The flavors of a peanut butter and jelly sandwich in a smoothie?! Yes, please!

You see, quite often I crave a good ol' fashioned pb&j. Something about the combination of smooth, salty peanut butter and sweet, fruit jelly is just so good. It's a classic for a reason.

That's why I was so excited of those sweet and salty flavors coming together in a delicious and healthy PB&J Smoothie. The best part is the result tastes so decadent but has no added sugar, is dairy free, and can easily be loaded with so many nutrients.

The Ingredients for Healthy PB&J Smoothie

The base ingredients for this delicious smoothie are simple and you may already have them on hand. They include:

Peanut Butter

Choose natural peanut butter that only has peanuts and perhaps a bit of salt. Peanut butter is low in carbs, high in healthy fats, and is a good source of plant-based protein.

Mixed Berries

I prefer a mix of blueberries, raspberries and blackberries. I keep a bag of frozen mixed berries from Sam's Club in my freezer. Frozen berries add a great frosty, texture to the smoothie and are perfectly ripe and sweet.

Berries are considered a superfood because they are full of antioxidants. They are high in fiber, rich in vitamins and minerals, have anti-inflammatory, properties and are considered a heart-healthy food.

Banana

Bananas add creaminess and a natural sweetness so there is no need to add any sugar. Bananas are also rich in potassium and great for digestive health.

Oat Milk (or milk of choice)

I have tried many different types of milk with this smoothie, but I especially love the flavor that oat milk adds. Plus, oat milk makes the smoothie creamy, is dairy free and high in fiber.

Store-bought oat milk does tend to have a high amount of emulsifiers which can cause some stomach issues, but you can easily make your own at home. I especially like this recipe for homemade oatmilk from Lola's Cocina.

Or you can also make and use your own almond milk, click here for that recipe.

For added nutrition, add one or two of the following to your smoothie:

Chia Seeds

Add a tablespoon of chia seeds to your smoothie for added omega-3 fatty acids, fiber, protein, antioxidants and other nutritional benefits.

Flax Meal

Flax seeds are also considered a superfood. They are full of nutrients, like omega-3 fats, fiber, antioxidants and so much more.

Ground flax seeds make it easier for our bodies to absorb the nutrients, so 1 tablespoons of flax meal is a great choice for smoothies.

Hemp Hearts

Hemp hearts are the soft insides of the hemp seed. They come from the hemp, or sativa, plant but only contain trace amounts of THC.

Hemp hearts have a mild, nutty flavor and add creaminess. They are rich in essential fatty acids, high in plant-based protein and fiber among other nutrients.

Spinach

Add a handful of spinach for added vitamins, minerals, and fiber. Just note, a bit of spinach will not change the flavor of the smoothie but will change the color.

Frozen Cauliflower

Cauliflower is a great vegetable to add to smoothies because of its mild flavor that is undetectable in smoothies. Add ½ cup to 1 cup of frozen cauliflower to your smoothies for extra vitamins, minerals, and antioxidants.

Protein Powder

Add a scoop or two of your favorite protein powder. Unflavored protein powder is best so it doesn't mask the flavors of the pb&j.

How to Make Peanut Butter & Jelly Smoothie

First, gather the ingredients.

Add ingredients to a blender. For the smoothest and fastest blend, start with the milk, then add any seeds, flax meal or protein powder. Next, add the banana, and cauliflower or spinach. Lastly, add the peanut butter, followed by the frozen berries.

Blend for one minute until everything is smooth and creamy.

Serve immediately.

You can find all the steps and measurements in the recipe card below.

Useful Smoothie Tips

• To keep your bananas from ripening too quickly, peel them, slice them and store them in the freezer. Frozen bananas freeze beautifully and add a great texture to smoothies.
• Substitute the peanut butter with almond butter or cashew butter.
• Add ice or more frozen berries for a thicker smoothie.
• For a thinner smoothie, add more milk.
• There is no need for added sugar as the banana and berries will add just the right amount of sweetness. Just remember the riper the banana, the sweeter the result.

I hope you enjoy! If you try this recipe, please leave me a comment with a star rating below. Also, be sure to follow me on Instagram, Facebook or Pinterest to stay in touch, and don't forget to subscribe to my newsletter.

Check out these other delicious smoothie recipes:

• Creamy Almond Butter, Spinach and Banana Smoothie
• Velvety Peanut Butter Oatmeal Smoothie

Recipe