Healthy Peanut Butter Recipe (Vegan & Gluten Free) (2024)

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

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.

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

Key ingredients

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.

Expert Tips

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.

Recipe FAQs

More Recipes You Might Like

Looking for other delicious peanut butter packed recipes for kids? Definitely try some of these below!

• SUGAR FREE BISCUITS WITH CHICKPEAS AND PEANUT BUTTER

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!