Same AlgaeCal, New Look!

Protein-Packed Banana Sandwiches

Did you know that just one medium-sized banana contains 422 mg of potassium? 

And potassium is great for your bones! In fact, a study published in Osteoporosis International showed that potassium reduced bone resorption— the process by which you break down bone. 

So this is one fruit you’ll definitely want to include as part of your bone-healthy diet. 

And there are lots of ways to jazz up bananas too.

For example, when I was a little girl, my grandma and I used to make banana sandwiches together. But we did things a bit differently. We’d use the banana as the “bread” in our sandwiches!

For the filling, we’d mix together two of my favorite foods: Greek yogurt and peanut butter. These two ingredients combined make the perfect, creamy filling. And on top of being delicious, this filling is packed with protein and calcium (both of which are essential for strong, healthy bones). 

I remember thinking how clever Grams was for coming up with this idea. She’d make these for parties too since they’re easy to freeze, and even more delicious cold.

It’s only as an adult that I figured out how healthy these banana sandwiches are… as a kid, I thought they were a “treat”! And now, I also realize how clever my grandma really was.

I wanted to share this recipe with you because it holds a special place in my heart. Plus, it’s quick, easy, and bone-healthy to boot.

Protein-Packed Banana Sandwiches

Course Snack
Cuisine American
Prep Time 5 minutes
Servings 4
Calories 189 kcal

Ingredients

  • 2 tbsp peanut butter
  • 1 cup yogurt Greek
  • 4 bananas
Nutrition Facts
Protein-Packed Banana Sandwiches
Amount Per Serving
Calories 189 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 2g13%
Cholesterol 8mg3%
Sodium 66mg3%
Potassium 569mg16%
Carbohydrates 31g10%
Fiber 4g17%
Sugar 18g20%
Protein 5g10%
Vitamin A 135IU3%
Vitamin C 10.6mg13%
Calcium 83mg8%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

  1. Slice your bananas into ¼ inch thick pieces.
  2. Mix your peanut butter and Greek yogurt together in a small bowl.
  3. Spread one half of a banana slice with a thin layer of peanut butter and yogurt mix.
  4. Place a banana slice on top!
  5. Repeat with the rest of your banana slices and your sandwiches are ready!

Recipe Notes

These banana sandwiches freeze beautifully, so I like to make a bunch and freeze the leftovers. That way, I can eat the rest whenever I’m craving a sweet but healthy treat! Note that you can also substitute almond or hazelnut butter for the peanut butter depending on your preference.

Banana Sandwiches Takeaways

Bananas deserve a spot on your bone-healthy menu. They’re full of potassium which is one of the 13 essential bone-supporting minerals… and when you pair them with this calcium and protein-packed filling, you have a delicious, bone-healthy snack!

Just make sure you choose a natural peanut butter for your filling. That way, you’ll avoid the added sugar and salt that often hides in regular peanut butter. Personally, I like Trader Joe’s Organic Peanut Butter. The only ingredient on the label is peanuts, so there are no surprises.

But if there’s no Trader Joe’s in your neighborhood, don’t worry! Most grocery stores also carry natural peanut butter.

I always looked forward to this special treat I shared with Grams. I hope you’ll enjoy this recipe too, and (if you have them) maybe even make it with your grandkids! 

I’d love to hear what you think of these banana sandwiches, so please let me know in the comments below. 🙂

Author: Monica Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.