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peanut butter & jelly sandwiches with an easy homemade jam

I personally love sandwiches! They are so easy and convenient to prepare and just always taste good. So why not have a delicious sandwich in the morning? Especially in the morning, it may should go a little faster. And let’s be honest, such a common bread with ham or cheese on it, is rather boring and not particularly healthy. But if you invest just a few minutes more time in the morning, you already have an exciting and healthy sandwich at hand. And if you prefer something sweet in the morning, like I do, you can easily make a sweet sandwich. For example, with peanut butter and a homemade jam

Homemade and healthy jam prepared in no time

Meanwhile, there are more and more jams in the supermarkets, which are sweetened with less sugar. Just the other day I tried one of these and was really thrilled. Compared to the classic versions, they are just as sweet and delicious. Nevertheless, they still contain relatively high amounts of sugar. An even healthier alternative is to make your own jam. If you’ve ever made your own jam, you might think that you probably don’t have the time to do so. But today I’ll show you a recipe with which you can conjure up a delicious, very low-calorie jam in under 5 minutes.

Chia seeds, frozen raspberries and psyllium husks

Overall, you’ll only need three key ingredients for this. In addition to frozen raspberries, you’ll need a teaspoonful of chia seeds and one full of psyllium husks. Here’s how to make it: Take your frozen fruit and place it in a bowl and microwave them at 800 watts for one minute. Then you can mash them with a fork, add the chia seeds and psyllium husks and refine them with some stevia and vanilla aroma. Then put them back in the microwave for 30 seconds and let them cool for about 2 minutes. Viola – that’s it.

one recipe for a lot of different jams

Of course, this recipe doesn’t just work with raspberries. You can also use a wild berry mix, strawberries, blueberries or cherries instead. However, this recipe works best if you use frozen fruits. These have the additional advantage that they still contain all the nutrients. Because frozen fruits and veggies are shock-frozen, which often means that they usually contain even more nutrients than the fresh goods from the grocery stores.

healthy peanut butter & jelly sandwiches with a homemade healthy jam

peanut butter & jelly sandwiches

This sandwich is an absolute classic in the USA! In fact, the combination of peanut butter and jelly used to sound quite adventurous to me. But I had to admit very quickly that it is brilliant. Therefore, I would like to show you a healthy alternative to it with today’s recipe. For this, in addition to my homemade jam, I used some natural peanut butter. This one consists of 100% peanuts, unlike the classic peanut butter. And if you haven’t become a fan of it yet or never tried it, I definitely recommend you to try a deep roasted peanut butter! I know in the US is the chioce of peanut butters endless. But here in Europe I reccomend you to try the manilife deep roast peanut butter or the natural peanut butter from ültje. (Advertising without order.)

And in order to make this sandwich ultimate delicious, you should definitely grill it! You can either just toast it on both sides in a pan. Or you can use a panini grill or sandwich maker like I do. The only thing that matters is that the peanut butter is nice and soft and the toast is crispy on the outside. It’s definitely worth the effort, I promise you!

I hope you like the recipe and give it a try. I am curious which jam you conjure from my basic recipe. And of course I’ m always looking forward to your feedback and your comments!

Have fun trying and see you for the next recipe,

peanut butter & jelly sandwiches

healthy PB&J sandwich

delicious and healthy peanut butter & jelly sandwiches with an easy homemade raspberry jam
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Prep Time 5 mins
Cook Time 5 mins
Course Breakfast, Side Dish
Cuisine American
Servings 2 sandwiches
Calories 237 kcal


for the jam

  • 100 g frozen raspberries
  • 1 tsp chia seeds
  • 1 tsp psyllium husks
  • stevia
  • vanilla extract

for the sandwiches

  • 4 slices wholegrain toast
  • 30 g natural peanut butter
  • 4 tsp homemade raspberry jam



  • Place the raspberries in a bowl and microwave at 800 watts for 1 minute. Then season with a some dashes of stevia and vanilla extract, add the chia seeds and psyllium husks, stir well and microwave again for about half a minute, then let it cool briefly.


  • Meanwhile, spread two slices of toast with the peanut butter. Top each of them with 2 teaspoons jam and put the other two slices of toast on top as a lid. Now place the sandwiches in a panini grill or sandwich maker until the toast is nice and crispy on the outside. Alternatively, you can brown the sandwiches on both sides in a non-stick frying pan.


nutritional values per sandwich 
  • calories: 237 kcal
  • fat: 10 g
  • carbs: 24 g
  • protein: 9 g


Calories: 237kcal
Keyword vegan
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