Protein-Packed Banana Sandwiches

Recipes / July 18, 2019

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.

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Protein-Packed Banana Sandwiches

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

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.

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.

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

Comments
Barb
Barb

Can you substitute almond butter for the PB?

Blaire AlgaeCal
Blaire AlgaeCal

Absolutely, Barb! 😃

– Blaire @ AlgaeCal

Cynthia Ann Ferris
Cynthia Ann Ferris

Thanks for the recipe! I’m going to give it a try. My question is what is the serving size?

Megan AlgaeCal
Megan AlgaeCal

Hi Cynthia!

You’re very welcome 😊 This recipe makes 4 servings and 1 serving size would be the equivalent of 1 banana. You’ll likely get 4-6 “sandwiches” from each banana, depending on how big they are!

Hope you enjoy them! 😋

-Megan @ AlgaeCal

Sandi Miller
Sandi Miller

Can I use powdered peanut butter like PB2 or PB Fit which only have 1.5 grams of fat in 2 TBSP versus the 16 grams of fat in 2 TBSP of regular peanut butter?

Blaire AlgaeCal
Blaire AlgaeCal

Good question, Sandi! Yes, you can substitute PB2 or PB Fit for regular peanut butter if you like 🥜

– Blaire @ AlgaeCal

Resurreccion Alolod
Resurreccion Alolod

Thanks for the recipe. I cannot wait to make it.

Blaire AlgaeCal
Blaire AlgaeCal

Hi Resurreccion,

We’re excited for you to make it as well! We’d love to hear how it goes 😀

– Blaire @ AlgaeCal

Andrew
Andrew

Sounds wonderful, I will be trying out this recipe for sure.

Blaire AlgaeCal
Blaire AlgaeCal

We can’t wait for you to try it, Andrew! Let us know how it goes 😋

– Blaire @ AlgaeCal

Jo
Jo

My granddaughter thinks these are tasty for her tummy!!!

Blaire AlgaeCal
Blaire AlgaeCal

Amazing, Jo!! So glad your granddaughter enjoyed it 😃

– Blaire @ AlgaeCal

Kathleen Kaelin
Kathleen Kaelin

I love that it is so healthy for my bones AND so simple!

Megan AlgaeCal
Megan AlgaeCal

That’s what we love about this recipe too, Kathleen!!

Hope you have a chance to make and enjoy them soon 😋

-Megan @ AlgaeCal

Rose
Rose

Sounds delicious. Thanks for sharing.

Megan AlgaeCal
Megan AlgaeCal

Our pleasure, Rose!

Let us know what you think when you give it a try 😊

-Megan @ AlgaeCal

Vickie
Vickie

Sounds great for a midnight snack too. Low sugar to keep you awake. Thanks for this recipe…

Megan AlgaeCal
Megan AlgaeCal

You’re so very welcome, Vickie!

We hope you’ll give it a try and let us know what you think! 😊

-Megan @ AlgaeCal

Maribeth B Melcher
Maribeth B Melcher

My granddaughters are coming to visit me in two days. I’m excited to get this fun, healthy gluten free recipe since one celiac. We will have fun making these together! Thank you!

Megan AlgaeCal
Megan AlgaeCal

Hi Maribeth!

So glad to hear you can enjoy this recipe with your granddaughters! We hope you all have a blast making them together. 😊

-Megan @ AlgaeCal

Barbara
Barbara

I always heard banana had to much sugar if your watching weight. I’m no really over weight, little bit around waist. Have some osteoporosis, some osteopenia. Lower spine normal. Weak hips I’m 5”. 147 lb. it is valid email

Megan AlgaeCal
Megan AlgaeCal

Hi Barbara, thanks for taking the time to share!

While bananas may contain more sugar than some other fruits, they are also full of healthy nutrients and fibre! Feel free to choose greener bananas if you’re watching your sugar intake 🙂

Barbara, if you’re interested in a natural approach to stronger bones, we have a great article here that you might find helpful!

If you have any questions please feel free to call our Bone Health Consultants at 1-800-820-0184!

– Megan @ AlgaeCal

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