PB with J Roll-Up

If you’re looking to make a healthy lunch that your kids will love (and you too) then look no further. These take the traditional peanut butter and jam sandwich and boost the health and protein up! It’s essentially just a peanut butter and jam wrap that I’ve lovingly called my PB with J Roll-Up.

Our spread amps up the protein by including chickpeas into the mix – but because they’re such a mild flavour on their own the peanut butter takes it over. I use some aquafaba (the brine from either your can of chickpeas or the cooking liquid) instead of oil to give it an extra creamy texture.

You can use cinnamon here like I have, but feel free to swap it out with something like cocoa. I use chia jam but there’s no reason you couldn’t use any jam you’ve got on hand – or similar spread. Same as the fruit I’ve suggested below – use whatever you’ve got on hand or whatever your kids enjoy. 

And while I love this as a peanut butter and jam wrap there’s no reason you couldn’t use this spread on sandwich bread as well. It’s really flexible and customizable. Make it fun for your kids and watch them SMASH IT INTO THEIR FACE!

Print Recipe

PB with J Roll-Up

Author: Jeremy LaLonde Cooking Method: Food Processor Cuisine: North American Courses: Lunch Recipe Keys: High Protein Kids O oil-free

Difficulty: Beginner Prep Time 5 mins Cook Time 5 mins Total Time 10 mins

Servings: 4 Calories: 347 kcal

Description

Looking for a new twist on a classic: try this peanut butter and jam wrap - or as I call it: a PB with J Roll-Up. High in protein and flavour - your kids will love it!

Ingredients

Servings

• ¹⁄₂ cup Chickpeas (cooked)
• 2 tbsp Peanut Butter (natural)
• 3-4 tbsp Aquafaba (liquid from the cooked chickpeas)
• ¹⁄₂ tsp Cinnamon
• 4 tbsp Chia Jam (or jam of your choice)
• 2 Bananas (sliced)
• 1 cup Seedless Grapes (halved)
• 4 Whole Wheat Tortillas

Instructions

Video

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1. In a small food processor, hand blender, or magic bullet combine the chickpeas, peanut butter and cinnamon and blend until creamy added 3-4 tablespoons of aquafaba as needed until you’ve reached the desire consistency. Make sure it’s nice and spreadable without being too watery.

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2. Spread the mixture onto the tortillas or half of the bread. Spread on the jam and then top with the bananas and grapes.

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3. Roll up your tortillas or top your other slice of bread. Slice in half and smash it into your face!

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Nutrition Facts

Servings 4

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Amount Per Serving

Calories 347kcal

% Daily Value *

Total Fat 10.9g17%

Saturated Fat 0.9g5%

Sodium 138mg6%

Potassium 285mg9%

Total Carbohydrate 51.7g18%

Dietary Fiber 13.6g55%

Sugars 7.8g

Protein 16.3g33%

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Calcium 7 mg

Iron 23 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Feel free to use this mixture in a sandwich instead of a wrap, or on top of a rice cake if you're trying to avoid bread.

Keywords: kids, high protein, oil-free,