These healthy Peanut Butter and Jelly Muffins are gluten-free and naturally sweetened with a touch of maple syrup. They’re the perfect (kid-friendly) grab-and-go snack or protein-packed breakfast.
Peanut butter and jelly is a classic flavor combination (and also something I’ve been craving during my pregnancy!). Maybe it’s the nostalgia of a childhood classic or simply because the sweet and salty combo is delicious. Either way, you’re going to love these healthy peanut butter and jelly muffins. They have intense peanut butter flavor and a delicious swirl of jelly throughout the muffin top, making for the perfect PB&J ratio in each bite.
Healthy Peanut Butter & Jelly Muffins
These muffins are gluten-free from the oat flour and only lightly sweetened with a touch a maple syrup. Using applesauce (or banana) gives these muffins additional sweetness without needing to use sugar. These muffins are oil-free but still incredibly soft and tender, thanks to the peanut butter. The peanut butter also provides protein and the intense peanut butter flavor.
The combination of oat flour, applesauce, peanut butter, eggs and just a hint of maple syrup make these muffins a healthy snack or breakfast option. Each muffin has 5 grams of protein, 3 grams of fiber and 7 grams of healthy fats. This is a perfectly balanced combination protein, healthy fat and fiber to help keep you full and satisfied and your blood sugar stable.
Tips for making these PB&J Muffins:
Applesauce vs. banana
I’ve made a batch of these peanut butter and jelly muffins with applesauce and banana. While both work perfectly in the recipe are delicious, the batch made with banana has a slightly more distinct flavor. I preferred the applesauce version because of its more neutral flavor. But if you only have bananas, your muffins will still be delicious.
For the jam, I like Trader Joe’s fruit-sweetened raspberry jam. Feel free to use your favorite jam or even homemade chia jam. I recommend organic peanut butter with only peanuts and sea salt. If you have a peanut allergy or need these to be lunchbox friendly, feel free to use almond butter, sunflower butter or another nut/seed butter or your choice.
I typically buy oat flour since it ensures it’s finely ground. However, you can make your own oat flour in the blender. Blend rolled oats on high for 1-2 minutes until the oats are finely ground into a flour. One heaping cup of rolled oats makes one cup of oat flour. That being said, I highly recommend weighing your flour. For reference, 1/3 cup of oat flour weighs 30 grams. That means for this recipe you’ll need about 145 grams of oat flour.
Nourished by Nutrition Facts
Peanut butter is an excellent source of protein, healthy fats and a variety of vitamins and minerals. It’s a good source of B vitamins, folate, vitamin E, copper, magnesium, manganese, and phosphorus. Peanut butter is comprised of about 25% protein, with 8 grams per two tablespoons. This makes it an excellent plant-based protein source.
It’s important to note that peanuts (and therefore, peanut butter) are more susceptible to molds and fungus, especially one aflatoxin. This mold can potentially grow on peanuts and is considered a carcinogen by the FDA. The USDA monitors the amounts of aflatoxins in peanuts and other food to make sure that they don’t go over recommended limits. It’s also been shown that processing peanuts into peanut butter reduce the levels of aflatoxins by 89%.
This is why I recommend organic, high-quality roasted peanuts and peanut butter, and opting for another nut over raw peanuts.
Important to healthy skin, hair and nails, hormone regulation and so much more. These muffins are full of healthy monounsaturated fats. Oleic acid, the main type of monosaturated fat in peanut butter, has been linked to several health benefits, such as improved insulin sensitivity. While these muffins contain about 7g of fat, it’s important not to fear the fat, especially from quality sources. Healthy fats help keep you full, feeling satisfied and keep your blood sugar levels stable.
These muffins have 8 grams of sugar with the majority of it coming from applesauce and a touch of maple syrup. The 3 grams of fiber, protein, and healthy fats balance out the sugar. This is key for reducing the blood sugar spike that can come from eating simple carbohydrates and sugar. In general, it’s best to reduce your overall sugar intake. This can help retrain your tastebuds to enjoy less sweet items and reduce cravings for sugar.
When opting for sweeteners, I recommend opting for using the whole fruits like bananas, apples, and dates a sweetener if possible. If it’s not possible flavor or texture-wise, then I recommend opting for natural sweeteners like date syrup, maple syrup, honey or coconut sugar.
If you love these Peanut Butter & Jelly Muffins, you’ll also enjoy…
- Almond Flour Banana Muffins
- Almond Butter Thumbprint Cookies
- Homemade Chia Jam
- Peanut Butter and Jelly Yogurt Parfaits – Broma Bakery
- Peanut Butter and Jelly Oatmeal Bake – Ambitious Kitchen
Peanut Butter & Jelly Muffins
These healthy Peanut Butter and Jelly Muffins are gluten-free and naturally sweetened with a touch of maple syrup. Feel free to substitute almond butter, sunflower butter or another nut/seed butter of your choice.
- Prep Time: 10
- Cook Time: 25
- Total Time: 35 minutes
- Yield: 12 muffins 1x
1 cup applesauce (or mashed banana)
1/2 cup natural peanut butter
1/4 cup maple syrup
1 teaspoon vanilla
1 1/2 cups oat flour
1 teaspoon baking powder
1/2 teaspoon fine sea salt
1/4 cup naturally sweetened jam or homemade chia jam
Preheat oven to 350F. Line a 12 cup muffin tin with muffin liners. Spray the inside of the liners lightly with avocado oil spray to prevent muffins from sticking to liners.
In a large bowl, whisk the eggs. Add the applesauce, peanut butter, maple syrup and vanilla extract until smooth.
To the bowl, add in the oat flour, baking powder and salt. Combine until just incorporated. Careful not to overmix. Scoop the batter into muffin liners. Add 1 teaspoon of naturally sweetened jam or chia jam on top of each muffin. Use the back of a spoon or a butter knife to swirl the strawberry fruit spread into the top layer of the batter.
Bake for 23-27 minutes or until a toothpick comes out clean or with just a few crumbs. Let cool for 3-5 minutes, then transfer the muffins to a wire rack to cool.
Store the muffins in an airtight container in the fridge for up to a week or in the freezer for three months.
These muffins were inspired by Ambitious Kitchen’s Strawberry Almond Butter Muffins.
DID YOU MAKE THIS RECIPE?
I’d love to hear how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #nourishedbynutriton.
I have to agree with another comment that these had very little flavor. My kids would not eat them.
Oh these were so disappointing! Neither my kids nor I would eat them. They were very lacking in flavor, and the flavor they did have was odd. The texture wasn’t very appetizing, either.
Interesting. It sounds like you might have measured some ingredients in correctly. They’re light and fluffy and have a bold peanut butter and jelly flavor. Sorry yours didn’t turn out!
Great recipe!! I made the Ambitious Kitchen almond butter banana version of these a while ago but was in a major pb&j dessert mood and this totally satisfied that. I love bananas but prefer applesauce over banana in this recipe to really let the peanut butter flavor shine.
Want to try this recipe but I don’t have oat flour. Has anyone tried using regular white flour instead?
I did, they turned out great!
Thanks for sharing, these were amazing!!
These are delicious! I was surprised by how light and fluffy the muffin turned out because in the past when I’ve used oat flour, the texture is quite claggy and dense. Definitely will make again!
Instead of applesauce, I used 2 bananas to equal one cup. All I had on hand was blueberry jam so I used that instead of strawberry. Everything else I followed to a T!
I just made these today after eyeing them for a while. So glad I made them, they were absolutely wonderful!
[…] Peanut Butter and Jelly […]
I can’t find any nutrition info for these do you have it by any chance?
As of now, I don’t share the nutrition for the recipes. I recommend plugging the recipe into a nutrition calculator like MyFitnessPal.
A very healthy recipe that turned out pretty well. I have used strawberry sauce as I didn’t have apple sauce . I have put in one banana and the muffins came out quite moist
I followed this recipe to a T and it was delicious! It has the perfect amount of sweetness. Hubby has a sweet tooth and he really enjoyed these just as they are! Of course you can always drizzle extra maple syrup on the muffin after they are cooked as well.
Oh yes! You can definitely add a touch more sweetness after the bake! I love hearing that the muffins are husband approved!
Thank you so much for sharing what substitutions worked for you!
so yummi, also works with a chia- or flexegg as a vegan edition!
I’m so happy to hear a flax or chia-egg worked out! Thank you so much for the feedback. I’m glad you enjoyed the muffins!
I didn’t have apple sauce and I only had 1/2 cup worth of banana, so I actually used yogurt for the other 1/2 cup. It turned out pretty dang good! I will have to plan better next time and use all applesauce. Thank you for sharing!
Love that you used yogurt! I’m so happy it turned out for you. Thank you :)
I made this recipe a few months ago and I can’t wait to make it again. They were so good! I used banana instead of apple sauce and I used whole wheat flour instead of oat flour because that’s just what I already had at home. Turned out delicious. These were eaten at all times of the day… for breakfast, an afternoon snack and a nightly treat!
I’m so happy to hear the whole wheat flour worked in this recipe AND that you loved it!
I finally got a chance to make these babies this weekend and they are a triumph! A very satisfying snack that feels and tastes healthy — in a good way. I only had one egg on hand so added an extra 1/4 cup of applesauce and they turned out great — I’m sure they will have a bit more lift with the second egg. Can’t wait to try them again with bananas :)
I’m so happy you loved them, Natalie!! The extra applesauce was a great sub. The egg does give it an extra lift but I’m sure they still tasted delicious. You really can’t go wrong with the peanut butter and jelly combo.
Just made these with the homemade chia jam (blueberry). Omg they are delicious! I actually used the banana as I had no applesauce and didn’t find the banana flavor overwhelming at all. I also used almond butter. I will definitely be making these again!
Thank you so much for taking the time to make these muffins AND leave a comment! I love your almond butter/banana combo. So happy you loved them!