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.