This EASY Healthy Peanut Butter Recipe for kids and toddlers is naturally sweet with no added sugar and perfect for making nutrient dense PB&J sandwiches!
I know kids are stereotypically supposed to be obsessed with peanut butter and jelly sandwiches, or just peanut butter anything, but my kid was never a fan. When he was really little and I was trialing different common allergens, it was always a struggle to get him to eat anything with peanut butter in it because he just didn’t like that much. That’s why I created these PB muffins, but that’s a whole other story.
Table of contents
Why This Recipe Works
I since figured out that he would happily eat the commercial peanut butter, but wasn’t so much a fan of the natural stuff I buy. That’s when I came up with the idea for this power protein packed healthy peanut butter recipe that is naturally sweetened with his favourite fruit, banana. I also love this recipe because it’s
- Loaded with healthy fats
- Packed with protein (10 grams) and fibre (5 grams)
- SO easy to make – only 2 simple steps!
- Free of added oils, salt, and sugar
Natural Peanut Butter– Choose a peanut butter that is just peanuts, no salt, sugar, or other oils.
Ripe Banana– This is going to be our natural sweetener and adds some extra nutrients like potassium while we’re at it.
Ground Flax– Flax provides protein, fibre and healthy omega 3 fats, so this really pumps up the nutrition in this peanut butter.
Hemp Hearts – My son calls hemp hearts sprinkles, so he loves them. And I love that they supply protein, fibre and healthy omega 3 fats.
Cinnamon– For a little extra sweet flavour.
Sea Salt– If you want! I usually don’t bother and my kiddos still gobbles this up.
How To Make This Recipe
Step 1: Mash the banana in a bowl and mix in the peanut butter, hemp, flax, cinnamon and salt.
Step 2: Serve on bread, yogurt, or oatmeal.
We used to think that giving young children peanut products would cause food allergies, but we now know it’s actually the complete opposite. We now want to expose our kids to the top 8 allergens as soon as we can once they start solids around 6 months. Check out this whole post on peanut allergens, and this BLW meal plan for starting solids to reduce allergens.
Looking for a healthier twist to a traditional PB&J? I suggest a nice high fibre bread, then a smear of this healthy peanut butter on on side, and my famous homemade chia jam on the other. Tada! You’ve got a kid friend and toddler friendly PB&J with no added sugar and a ton of healthy fats, protein and fibre.
This is perfect for putting on oatmeal, swirling into yogurt or cottage cheese, or smearing on rice cakes or toast. It also makes a crazy delicious PB&J Sandwich that is naturally super sweet.
I find that this recipe lasts for about 3 days in the fridge, so I make these small batches frequently throughout the week.
I recommend looking straight at the ingredients. It should just say peanuts (or almonds, or cashews, or whatever the nut is in question). You can cut back on added sugar and salt in your kids diet by avoiding nut butters that have these products or partially hydrogenated oils in them.
Yep, this is completely safe and healthy for those who stick to a vegan diet or gluten free diet.
Um, yes? If your kids like ripe bananas (who doesn’t like that sweetness), they will love this healthy peanut butter. And if you haven’t tried my chia jam, you MUST make them together.
More Recipes You Might Like
Looking for other delicious peanut butter packed recipes for kids? Definitely try some of these below!
- PEANUT BUTTER AND JELLY COOKIES (VEGAN & LOW SUGAR)
- SUGAR FREE BISCUITS WITH CHICKPEAS AND PEANUT BUTTER
- BANANA AND PEANUT BUTTER CHOCOLATE BARS (VEGAN & GLUTEN FREE)
- PEANUT BUTTER & JELLY VEGAN WHOOPIE PIE RECIPE
Now tell me what you’re putting this amazing nut butter on! Leave me a comment below if you and your family loves this power peanut butter!
Healthy Peanut Butter Recipe for Kids
- 1 very ripe banana mashed (about 1/2 cup plus 2 tbsp)
- 1/4 cup natural peanut butter no sugar or salt
- 4 tsp hemp hearts
- 4 tsp ground flax seed
- 1/8 tsp cinnamon
- Sea salt if desired (optional)
- Mash the banana in a bowl and mix in the peanut butter, hemp, flax, cinnamon and salt.
- Serve on bread, yogurt, or oatmeal.
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
So yummy! I just had this on cornmeal waffles with mango greek yogurt labneh and sliced strawberries. Heavenly breakfast. ❤️
Abbey Sharp says
Yum! Sounds super delish
SOOOO good!!!!! Mashing the banana with PB is one quick step to really upgrade your PB+J! Also a great way to use up some bananas going south 🙂
Abbey Sharp says
Yay so glad you liked!