Hi! My name is Sara and I am the face behind Real Balanced. I'm so happy to have you here and to share my favorite low-carb, keto, paleo, and low-FODMAP recipes! Learn more about me here.

Peanut Butter & Jelly Smoothie

Peanut Butter & Jelly Smoothie


PBJ sandwiches were a staple in my childhood (...and my adult life). I have many vivid memories of sitting on my front porch on a summer afternoon eating a PBJ while watching the cars drive by. Aside from the nostalgia of them, they are easy to whip together and, when done right, can actually be a nutrient-dense meal. Pretty awesome, right?

For this recipe, I wanted to put a fun spin on this American favorite by taking the ingredients, throwing them in a blender, and drinking 'em up! Ryan and I love to make this smoothie as an afternoon snack or when we're running out the door to do errands.

As always, ingredients are king here. And, since you know me, I have to go through and talk about the ingredients in traditional PBJ ingredients. I know, I know... Just bear with me for a few paragraphs. :)

Most peanut butter and jelly is chock-full of added sugar. This really is totally unnecessary as peanut butter brands with the only ingredient being "peanuts" taste just as good! What's the point of eating added sugar and added calories when the natural route is healthier and just as tasty?!

The photo below is an example of one brand I came across while shopping today. Notice any sneaky ingredients?

Peanut butter brands that list the only ingredient as "peanuts" is what we're going for here. No added sugar or chemicals needed! There are many on the market and should also be readily available in your local grocery store. Personally, I love Krema Nut Company (pictured above the recipe below) since it's really inexpensive, but I'm sure that many other brands are also delicious!

Ok, moving on to the jelly. I actually avoided using jelly altogether in this recipe and solely included the berries themselves! Trust me. Using just the berries tastes exactly like the "J" part of the PBJ.

Plus, can you guess what I saw on the jellies on the shelf at my local grocery store? Sugar, sugar, and more sugar. I also was sure to look at the ingredients on a jar of "sugar-free" jelly as well, only to find that it does, in fact, have added sugar (the artificial kind). Take a peak below so you can see what I mean. (Also, let me be clear that I'm never referring to naturally occurring sugar, which will always be listed on nutritional labels. I'm talking about ingredients here. More to come on that topic in the future!)

Alright, moving right along to the reason you're actually here! Peanut Butter Jelly Smoothie time!

NOTE: For this recipe, I used raspberries, because that's my favorite type of jelly, but you can use any berry you'd like! Blueberry, blackberry, strawberry, etc. And, fresh or frozen will work either way, but I personally think frozen is easiest!


Total time: 5 mins
Serves: 2


2 cups frozen raspberries
1/3 cup Greek yogurt
2 cups almond milk
1/3 cup peanut butter
1/2 extra-ripe banana (frozen preferred)


  1. Add all ingredients to blender.
  2. Blend on high until ingredients are well combined.
  3. Pour into glass and drink up!
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