PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
PEANUT BUTTER BANANA WRAP
01

PEANUT BUTTER BANANA WRAP

NUTRITION
HEALTHY RECIPES
Feb 03, 2025

PEANUT BUTTER BANANA WRAP

The peanut butter banana wrap is an easy, nutritious and delicious meal that requires minimal ingredients and no cooking. This satisfying wrap combines the creamy richness of peanut butter with the natural sweetness of bananas, and all encased in a soft whole-wheat tortilla. With a perfect balance of protein, healthy fats and fibre, this recipe provides a sustained energy release, making it ideal for busy mornings, school lunches, or a quick pre-workout snack. It’s a fantastic option for those who want something filling yet light, offering a naturally sweet taste with a hint of cinnamon and honey. Whether you need a nutritious breakfast or a quick bite, this wrap is a wholesome choice that comes together in minutes.

RECIPE CATEGORY

Breakfast, Snack

SERVING SIZE

1

CUISINE

American

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy, 5 Ingredients or Less

OCCASION/HOLIDAY

Backyard BBQ, Family Reunion, Picnic, Potluck, Summer

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Kid Friendly, Quick & Easy, Vegetarian

DISH TYPE

Sandwich, Wrap

INGREDIENTS

  • 1 small whole-wheat tortilla
  • 1 tbsp natural peanut butter
  • ½ banana, sliced
  • ¼ tsp cinnamon (optional)
  • 1 tsp honey (optional)

FULL NUTRITIONAL INFORMATION

  • Calories: 210
  • Protein: 6g
  • Carbohydrates: 30g
  • Fibre: 4g
  • Sugars: 8g
  • Fat: 9g
  • Saturated Fat:5g
  • Sodium: 120mg

PREPARATION

  • Prepare The Base: Lay the whole wheat tortilla flat on a clean surface.
  • Spread The Peanut Butter: Evenly spread the peanut butter over the entire tortilla, leaving a small border around the edges.
  • Add The Banana: Arrange the banana slices evenly over half of the tortilla.
  • Enhance The Flavour: Sprinkle with cinnamon and drizzle with honey if desired.
  • Roll The Wrap: Carefully roll up the tortilla tightly, starting from the banana-covered side.
  • Slice And Serve: Slice the wrap in half and serve immediately.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

  • Warm The Tortilla: Microwave for 5-10 seconds to make rolling easier.
  • Add Crunch: Sprinkle crushed nuts or granola inside for extra texture.
  • Keep It Secure: Wrap it in greaseproof paper for easy handling when on the go.

VARIATIONS

  • Nut-Free: Replace peanut butter with sunflower seed butter for an allergy-friendly alternative.
  • Protein Boost: Add a sprinkle of chia seeds or flaxseeds for extra protein and fibre.
  • Extra Sweetness: Swap honey for maple syrup or a few dark chocolate chips.
  • Low-Carb: Use a low-carb tortilla or a lettuce wrap for a lighter version.

PREPPING AND STORAGE

  • Refrigeration: Wrap tightly in plastic wrap and store in the fridge for up to 24 hours.
  • Freezing: Not recommended, as the banana texture changes when thawed.
  • Meal Prep Tip: Pre-slice bananas and store them in an airtight container to save time.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours