PB + J Sandwich with Berry Chia Spread

When you think of an old-school, ooey-gooey PB + J on soft white bread, what comes to mind? For me, it’s childhood afternoons on the couch, watching The Flintstones and savoring what was hands-down my favorite sandwich: peanut butter and jelly.

Sometimes my mom would switch it up with a fluffernutter (hello, peanut butter + marshmallow!), and I still cherish those nostalgic memories.

But let’s be honest: today, that combo of processed white bread, sugary peanut butter, and corn syrup-laden jelly would leave me feeling anything but energized — think inflammation, brain fog, mood swings, and a blood sugar crash.

Enter the grown-up PB + J: made with sprouted whole-grain bread, natural peanut butter, and a homemade berry chia spread bursting with fiber, omega-3s, antioxidants, and plant-powered goodness.

This elevated version delivers all the nostalgic comfort — but with ingredients that fuel your body and mind.

Berry Chia Spread Recipe

This homemade berry chia spread will satisfy your tastebuds with the natural sweetness of berries and satisfy your brain with its high omega-3 content. Chia seeds are one of the best known plant-based sources of omega-3 fatty acids, giving you your daily dose in just two tablespoons!

Serves: 4

Prep time: 10 minutes

Cooking time: 5 minutes

Berry Chia Spread Recipe Ingredients

• 2 cups organic berries, washed (strawberries, raspberries, or blueberries)

• 4 Tbsp pure maple syrup or date paste 1 large lemon, juiced

• 3 Tbsp chia seeds

How to make Berry Chia Spread

1. Heat the berries on medium in a small stovetop saucepan until they start to soften (about 5 minutes).

2. Add the berries, maple syrup, lemon juice, and chia seeds to a food processor.

3. Blend the berry mixture until the berries are completely blended.

4. Let sit in the refrigerator for at least 30 minutes or until ready to use.

5. The spread will stay good in the refrigerator for 7–10 days.

Recipe Tips

Create a chunkier spread

Instead of using a food processor, after step one, add the cooked strawberries to a medium-sized bowl. Stir in the maple, lemon juice, and chia seeds. Mash the mixture together with a potato masher or fork until the berries are mostly mashed (depending on your personal preference).

If the spread is too thin

If, after setting in the refrigerator for at least 30 minutes, the spread is too thin, add ½ tablespoon of chia seeds at a time. Mix well into the spread and let sit for 30–60 minutes then check on it. Repeat until you achieve the desired consistency.

Substitutions

Try other high-water content fruit such as apples, pears, or watermelon. (Note: the chia amount may vary depending on the fruit you use.)

Grown-Up PB + J Recipe

• 2 slices bread (brands I really love: Dave's Killer Bread, Ezekiel, and Silver Hills)

• 2 Tbsp homemade or store-bought unsweetened peanut butter (or your favorite nut or seed butter)

• 2-3 Tbsp berry chia spread

You don't need me for the rest, do you? ;)

More Than Just Your Childhood Sandwich

This grown-up PB + J with berry chia spread is more than just a sandwich — it’s a throwback to childhood, reimagined for how you want to feel today: vibrant, nourished, and satisfied.

With heart-healthy fats, skin-loving antioxidants, gut-friendly fiber, and brain-boosting omega-3s, this simple recipe checks all the boxes for taste and wellness.

✨ Pro tip: Make a batch of the berry chia spread ahead of time so you’re always ready to whip up this wholesome sandwich for breakfast, lunch, or a quick snack.

Who says comfort food can’t be good for you?