Keto-Friendly Bread Options For Your Next Pb&J Sandwich

A keto-friendly take on the classic peanut butter and jelly sandwich is a great option for those on a low-carb diet. While traditional PB&J sandwiches are made with flour-based bread and sugar-sweetened jelly, a few simple substitutions can make this comfort food more suitable for a keto diet.

The key to making a keto-friendly PB&J is to use low-carb, keto bread. There are several options available, including homemade bread made with keto bread mixes or recipes, as well as store-bought options from brands like Carbonaut and Aldi. This bread tends to be light, fluffy, and chewy, with the familiar texture of white bread.

For the fillings, it's essential to choose natural peanut butter with no added sugar and sugar-free jelly or jam. Some popular options for sugar-free jelly include making your own with berries and erythritol, or using store-bought options like Smucker's Sugar-Free Strawberry Preserves or ChocZero jam.

With these simple swaps, you can enjoy a delicious and indulgent keto PB&J that tastes just like the classic sandwich from your childhood.

Keto bread options

There are a variety of keto-friendly bread options for a keto PB&J sandwich. Here are some ideas:

Keto Bread Mixes

Keto bread mixes are a convenient option for making keto bread at home. Wholesome Yum offers a Keto Bread Mix that can be used to make fluffy and chewy white bread. The mix is designed to be light and airy, with the perfect blend of white, fluffy, and chewy textures.

Homemade Keto Bread Recipes

If you prefer to make your own keto bread from scratch, there are several recipes available online. For example, LowCarbYum has a recipe for keto yeast bread that looks and tastes like wheat bread. This bread can be used to make a keto PB&J sandwich that tastes just like the classic version.

Store-Bought Keto Bread

For those who don't have the time or inclination to make their own bread, there are several store-bought options available. Carbonaut is a popular brand that offers low-carb, grain-free bread. Another option is to look for zero-carb bread at stores like Aldi.

Mug Bread

A unique option for keto bread is to make a single serving in a mug. This recipe from Keto Size Me combines eggs, coconut flour, baking powder, and peanut butter to create a quick and easy bread for a keto PB&J sandwich.

Chaffles

Chaffles, or waffle-like creations made with cheese and eggs, can be used as a bread substitute for a keto PB&J sandwich. Simply use two chaffles as the "bread" slices and fill with your favorite keto-friendly peanut butter and jelly.

No matter which option you choose, be sure to pair your keto PB&J with a glass of unsweetened almond milk for the full keto-friendly experience!

Peanut butter alternatives

When making a keto-friendly PB&J sandwich, it's important to ensure that the ingredients used are low-carb and free of added sugars. Here are some alternatives to traditional peanut butter that can be used:

• Almond Butter: This has a low net carb count and more fibre compared to most common nut butters. It also contains micronutrients like calcium, magnesium, and vitamin E. Look for brands that are non-GMO and only contain almonds or perhaps a bit of sea salt for flavour.
• Macadamia Nut Butter: Macadamia nuts have the lowest carb content among common nuts. Macadamia nut butter also provides the body with the important mineral manganese.
• Pecan Butter: Pecan butter has a unique taste and excellent macros for those on a keto diet. It also contains unsaturated fats, which have been shown to improve cardiovascular health.
• Walnut Butter: Walnuts are one of the most keto-friendly nuts, and their butter is equally friendly. Walnut butter has an earthy, slightly bitter taste and contains omega-3 fatty acids, which are great for brain health and reducing inflammation.
• Hazelnut Butter: Hazelnut butter has a creamy, nutty taste and is rich in vitamin E and magnesium. You can make your own at home if you can't find it in stores.
• Pistachio Butter: This has a slightly sweet, nutty flavour and is rich in fat, protein, and low in carbs. It also contains micronutrients like iron, magnesium, and vitamin B6.
• Cashew Butter: Cashew butter is high in monounsaturated fatty acids, which are good for heart health and cognitive function. However, cashews have a relatively high carb count, so those on keto should limit themselves to two servings or less of cashew butter.

When choosing a nut butter, always read the label to ensure there are no added sugars or preservatives. Opt for organic or non-GMO products when possible. You can also make your own nut butter at home by grinding up your favourite nuts!

Jelly options

There are many jelly options available for a keto-friendly PB&J sandwich. It is important to note that the jelly should be sugar-free and ideally low-carb. Here are some options:

• Strawberry Jam: This is a classic option for PB&J sandwiches. You can find sugar-free strawberry jam at most major retailers, including ChocZero, Amazon, and Walmart.
• Raspberry Jam: Raspberry jam is another great choice, especially if you're looking for a tart and fruity flavour. You can find sugar-free raspberry jam at Amazon and Walmart.
• Blackberry Jam: Blackberry jam is a less common but still delicious option for a keto PB&J. You can find sugar-free blackberry jam at Amazon and Walmart.
• Apricot Jam: Apricot jam is a wonderful choice if you're looking for something a little different. You can find sugar-free apricot jam at Amazon and Walmart.
• Peach Jam: Peach jam is another unique option that can add a touch of summer to your sandwich. You can find sugar-free peach jam at Amazon.
• Grape Jelly: Grape jelly is a traditional choice for PB&J sandwiches, and you can find sugar-free options at Amazon and Walmart.
• Orange Marmalade: If you're feeling adventurous, orange marmalade can add a citrusy twist to your sandwich. You can find sugar-free orange marmalade at ChocZero.
• Other Flavours: There are also sugar-free options available in other flavours, such as blueberry, cherry, fig, and lemon curd. These can be found at Amazon.

Nutritional information

The nutritional value of a keto PB&J sandwich depends on the ingredients used. Here is a breakdown of the nutritional information for a keto PB&J sandwich, including the bread, peanut butter, and jelly:

Bread:

• Keto Bread Mix: A good keto bread mix will result in a loaf of bread that is light, fluffy, and chewy, with air pockets. This type of bread typically contains real food ingredients and is low in carbs.
• Butter: Grass-fed butter is recommended for the best flavor, but any unsalted butter will work.
• Eggs: Large eggs are typically used in keto bread recipes.
• Milk: Unsweetened almond milk is a popular choice, but any keto-friendly milk can be used.

Peanut Butter:

Natural Peanut Butter: Choose a no-sugar-added or all-natural peanut butter. Many peanut butters contain added sugars or inflammatory oils, so it's important to check the ingredients list.

Jelly:

Keto Jelly: Make your own keto jelly using fruit and sweeteners, or purchase a sugar-free option. Some pre-made options include Smucker's Sugar-Free Strawberry Preserves or ChocZero jam.

Additional Nutritional Information:

• Calories: The calorie count for a keto PB&J sandwich can vary depending on the ingredients used, but typically ranges from 200 to 240 calories per serving.
• Fat: The total fat content can vary depending on the type of bread, peanut butter, and jelly used. For example, a sandwich made with 2 slices of keto yeast bread, 2 tablespoons of natural peanut butter, and 2 teaspoons of sugar-free strawberry jam contains approximately 13 grams of fat.
• Carbohydrates: It's important to monitor the amount of carbohydrates in each ingredient to stay within your keto macros. A keto PB&J sandwich made with 2 slices of keto yeast bread, 2 tablespoons of natural peanut butter, and 2 teaspoons of sugar-free strawberry jam contains approximately 14 grams of total carbohydrates and 8 grams of net carbs.
• Protein: The protein content can vary depending on the ingredients used. For example, the sandwich mentioned above contains 13 grams of protein.
• Fiber: Keto-friendly bread and sugar-free jam can contribute to the fiber content of the sandwich. The sandwich mentioned above contains 6 grams of fiber.

Serving suggestions

• Enjoy it with a glass of unsweetened almond milk.
• Pair it with a super-quick salad, such as a spinach strawberry salad or a keto broccoli and bacon salad.
• For a more indulgent treat, serve it with a keto muffin or some keto pancakes topped with peanut butter and sugar-free jam.
• If you're craving something savoury, serve your sandwich with a side of keto bacon or avocado.
• Make a keto-friendly soup to dip your sandwich in, like a creamy broccoli or cauliflower soup.
• For a fun twist, cut your sandwich into cute shapes using cookie cutters.
• If you're serving this to kids, include some keto-friendly treats like low-carb cookies or chocolate peanut butter cups.

Remember, the key to a successful keto diet is finding creative ways to enjoy your favourite foods while staying within your macros. So feel free to experiment and find the combinations that work best for you!

Frequently asked questions