Protein-Packed Banana Sandwiches

Published: July 18, 2019
Updated: August 12, 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.

Banana Sandwiches

Protein-Packed Banana Sandwiches

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

Ingredients
  

  • 2 tbsp peanut butter
  • 1 cup yogurt Greek
  • 4 bananas

Instructions
 

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

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.

Nutrition

Calories: 189kcalCarbohydrates: 31gProtein: 5gFat: 6gSaturated Fat: 2gCholesterol: 8mgSodium: 66mgPotassium: 569mgFiber: 4gSugar: 18gVitamin A: 135IUVitamin C: 10.6mgCalcium: 83mgIron: 0.5mg
Tried this recipe?Let us know how it was!

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. 🙂

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  1. Barbara

    July 20, 2019 , 1:05 pm

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

  2. Megan AlgaeCal

    July 23, 2019 , 2:21 pm

    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 learning more about AlgaeCal, 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

  3. Maribeth B Melcher

    July 20, 2019 , 10:36 pm

    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!

  4. Megan AlgaeCal

    July 23, 2019 , 1:49 pm

    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

  5. Vickie

    July 21, 2019 , 8:35 am

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

  6. Megan AlgaeCal

    July 23, 2019 , 2:42 pm

    You’re so very welcome, Vickie!

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

    -Megan @ AlgaeCal

  7. Rose

    July 21, 2019 , 12:12 pm

    Sounds delicious. Thanks for sharing.

  8. Megan AlgaeCal

    July 23, 2019 , 1:53 pm

    Our pleasure, Rose!

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

    -Megan @ AlgaeCal

  9. Kathleen Kaelin

    July 21, 2019 , 5:41 pm

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

  10. Megan AlgaeCal

    July 23, 2019 , 1:51 pm

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

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

    -Megan @ AlgaeCal

  11. Jo

    July 21, 2019 , 5:49 pm

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

  12. Blaire AlgaeCal

    July 23, 2019 , 2:18 pm

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

    – Blaire @ AlgaeCal

  13. Andrew

    July 22, 2019 , 4:32 am

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

  14. Blaire AlgaeCal

    July 23, 2019 , 2:14 pm

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

    – Blaire @ AlgaeCal

  15. Resurreccion Alolod

    July 29, 2019 , 4:35 pm

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

  16. Blaire AlgaeCal

    August 27, 2019 , 11:24 am

    Hi Resurreccion,

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

    – Blaire @ AlgaeCal

  17. Sandi Miller

    August 1, 2019 , 10:29 pm

    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?

  18. Blaire AlgaeCal

    August 2, 2019 , 3:27 pm

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

    – Blaire @ AlgaeCal

  19. Cynthia Ann Ferris

    August 2, 2019 , 9:40 am

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

  20. Megan AlgaeCal

    August 2, 2019 , 3:45 pm

    Hi Cynthia!

    You’re very welcome. ? This recipe makes 4 servings and 1 serving size would be the equivalent of 1 banana. So you’ll likely get 4-6 “sandwiches” from each banana!

    -Megan @ AlgaeCal

  21. Barb

    August 24, 2019 , 5:13 pm

    Can you substitute almond butter for the PB?

  22. Blaire AlgaeCal

    August 27, 2019 , 11:20 am

    Absolutely, Barb! 🙂

    – Blaire @ AlgaeCal

  23. Cathy

    February 12, 2021 , 1:42 am

    Thanks for the banana sandwich recipe. I especially like that you can freeze them. I plan make some so a bunch of bananas will not ruin. I suppose that would be healthier than banana but bread and it will be a change. I like banana and peanut butter sandwiches. I’m sure they will be delicious eaten cold.

  24. Megan AlgaeCal

    February 12, 2021 , 9:24 am

    So glad to hear you enjoyed the recipe, Cathy!

    This is definitely a great way to make use of bananas that are getting a little overripe 🙂

    Feel free to check out more of our recipes here 😀

    -Megan @ AlgaeCal

  25. Mitzi

    March 19, 2021 , 6:25 pm

    These are too high in carbohydrates!

  26. Megan AlgaeCal

    March 22, 2021 , 2:39 pm

    Hi Mitzi!

    Feel free to make open-faced banana sandwiches (without the top) for a lower carbohydrate option 🙂

    -Megan @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,