PEANUT BUTTER AND BANANA ROLL-UP
The Peanut Butter and Banana Roll-Up is a wholesome and satisfying treat that takes just minutes to prepare. This peanut butter and banana roll-up is made with a whole-grain tortilla, creamy peanut butter and ripe banana slices. This peanut butter and banana roll-up offers a well-balanced combination of healthy fats, natural sweetness and fibre. It’s ideal for breakfast on the go, a post-workout snack or a lunchbox addition. There’s an uncooked dish, which can be easily customised to suit different tastes or dietary preferences. Whether you enjoy it warm or chilled, this peanut butter and banana roll-up is a smart and protein-rich choice for fuelling your day in a nutritious way.
RECIPE CATEGORY
Snack
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
No-Cook, 5 Ingredients or Less
OCCASION/HOLIDAY
Backyard BBQ, Picnic, Family Reunion, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Kid Friendly, Quick & Easy, Vegetarian, Low/No Sugar
DISH TYPE
Sandwich
INGREDIENTS
- 1 whole-grain tortilla
- 2 tablespoons peanut butter
- ½ banana, sliced
FULL NUTRITIONAL INFORMATION
- Calories: 295.2 kilocalories
- Fat: 17.3 grams
- Saturated Fat: 3.5 grams
- Carbohydrate: 31.0 grams
- Sugar: 10.6 grams
- Sodium: 16.8 milligrams
- Fibre: 4.6 grams
- Protein: 9.1 grams
- Cholesterol: 0.0 milligrams
- Calcium: 38.0 milligrams
- Iron: 1.0 milligrams
- Potassium: 430.3 milligrams
PREPARATION
- Lay Out The Tortilla: Place 1 whole-grain tortilla flat on a clean surface or plate, making sure it is fully thawed if previously frozen.
- Spread The Peanut Butter: Use a butter knife or spatula to evenly spread 2 tablespoons of peanut butter across the surface of the tortilla. Leave a 1 cm border around the edge to avoid spillage when rolling.
- Add Banana Slices: Slice ½ a banana into thin rounds and arrange them in a single layer across the centre of the tortilla.
- Roll It Up Tightly: Starting from one edge, gently but firmly roll the tortilla into a log shape, keeping the filling evenly distributed as you go.
- Serve Or Slice: Enjoy whole as a wrap or cut into smaller bite-sized pieces for a shareable snack or lunchbox treat.
PREP TIME
5 minutes
COOKING TIME
No cooking required
TIPS
- Use Soft Tortillas: Warm the tortilla slightly for a few seconds in the microwave if it feels too stiff. This helps with rolling and prevents cracks.
- Even Spreading: Use the back of a spoon or a spatula to spread peanut butter all the way to the edges for balanced flavour in every bite.
- Ripe Bananas Work Best: Choose bananas that are ripe but not mushy to ensure ideal texture and sweetness.
- Cut With Care: When slicing into pinwheels, use a sharp knife and wipe it clean between cuts to maintain neat edges.
- Add Crunch: For more texture, sprinkle chia seeds, crushed nuts or granola on top of the peanut butter before rolling.
VARIATIONS
- Nut-Free Version: Replace peanut butter with sunflower seed butter or tahini for a school-safe and allergy-friendly option.
- Protein Boost: Add a thin spread of Greek yoghurt or sprinkle hemp seeds before rolling to increase protein content.
- Chocolate Twist: Add a few dark chocolate chips or a drizzle of cocoa spread for a dessert-inspired version.
- Tropical Roll-Up: Use thin slices of mango or pineapple in place of banana for a fruity and tropical variation.
- Spiced Up: Sprinkle a dash of cinnamon or nutmeg over the banana for extra warmth and flavour depth.
- Wrap Alternative: Try using a spinach, almond flour or low-carbohydrate tortilla to meet your dietary needs.
PREPPING AND STORAGE
- Refrigeration: Store prepared roll-ups in an airtight container in the fridge for up to 24 hours. Wrap tightly in cling film to retain shape and freshness.
- Batch Preparation: Make several roll-ups at once and refrigerate individually wrapped portions for quick access throughout the week.
- Serving Suggestions: Pair with yoghurt, berries or a boiled egg for a more complete meal. Great for breakfast, lunchboxes or snack breaks.
- Avoid Freezing: Freezing is not recommended as bananas become mushy and the tortilla texture may deteriorate upon thawing.
- Pack For Travel: Roll in parchment paper or foil and secure with a rubber band for a mess-free snack on hikes, school runs or work breaks.