Peanut Butter & Jelly Smoothie Bowl (Vegan, Gluten-Free, Banana-Free)

Peanut Butter & Jelly Smoothie Bowl (Vegan, Gluten-Free, Banana-Free)

I’ve been craving a peanut butter and jelly sandwich ever since it graced the cover of Bon Appetit last month. I mean, you try looking at this photo and tell me it doesn’t make you want to eat one!

Stacked peanut butter and jelly sandwiches

I know what you’re thinking, why don’t I just eat a PB&J and move on with it?! Because as much as I love them – and I do, especially grilled – I’m not an eat-one-PB&J-and-move-on-from-it kind of girl. For me, after I finish one PB&J, the little voice in my head says, “that was good, you should eat another one…”. It’s an endless cycle.

Okay, maybe not ‘endless’. It usually ends with a stomachache and shame.

In studying nutrition, I’ve found that it likely has to do with the blood sugar spike caused by the white bread and jelly. This is quickly followed by a blood sugar drop, which leaves my body craving more sugar to bring it up again. Not to mention the fact that blood sugar fluctuations like this can mess with your hormones – especially if, like me, you have PCOS (polycystic ovary syndrome).

But, guess what?! Instead of letting it make me feel deprived, I get creative. Hence, this smoothie.

I’m not usually a smoothie bowl person. I’m too tempted by the ease in which a straw facilitates getting the smoothie in my mouth. I don’t want a spoon slowing me down if you know what I mean.

With this smoothie, I had to switch it up. I wanted to savor it. Plus, it’s hard to eat toppings through a straw. That being said, it tastes just as good in a cup if you decide to go that route.

The best part?! Aside from the fact that there’s peanut butter in it, of course. You can hide veggies in it and not know the difference! Yep, this is a hide-your-veggies smoothie and it’s AMAZING.

peanut butter and jelly smoothie blender before and after

But, wait, won’t this mess with your blood sugar too??

Nope! The fiber in the veggies and whole fruit help slow down the sugar absorption in your bloodstream, keeping your blood sugar more stable and making you feel fuller, longer. You’ll also be consuming a whole lot of micronutrients (vitamins and minerals) that your body needs to function properly, but would be missing out on if all you ate was bread, jelly, and peanut butter. Try it and let me know what you think!

Did you make this recipe?

Let me know – I wanna see it! Leave a comment, rate it, and share a photo on Instagram with #dietconfessionals.

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Magenta smoothie in two black bowls with toppings

Peanut Butter & Jelly Smoothie Bowl (Vegan, Gluten-Free)

  • Author: Karlie
  • Prep Time: 5 min
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x


Hide your veggies PB&J smoothie – tastes equally delicious in a bowl or a cup. Perfect for breakfast or a snack. Vegan, gluten-free, and banana-free.


  • 8 oz unsweetened vanilla coconut milk
  • 1/3 c frozen beets, organic when possible
  • 1/2 c frozen cauliflower, organic when possible
  • 1/2 c frozen zucchini, organic when possible
  • 1/3 c organic blackberries
  • 1 tbsp natural peanut butter, make sure the only ingredient is peanuts
  • 1 serving vegan vanilla protein powder, optional, but highly recommended
  • Optional: blackberries, chia seeds, 2 tbsp granola, or coconut flakes for topping


  1. Place all ingredients (except toppings) into a high-powered blender and blend until smooth.


  • I buy frozen organic zucchini, beets, and cauliflower from the grocery store to save time. Alternatively, you can slightly steam fresh veggies and freeze them until you’re ready to use them.
  • I highly recommend finding a vegan protein powder you like. Not only does it help keep you full for longer, it also helps cover up any lingering veggie taste.
  • Why natural peanut butter? Many of the brands you find at the grocery store have corn syrup, sugar, and oils added to them. Don’t believe me?! Take a look at some of the ingredient labels on the peanut butter jars next time you’re there. You’ll have to dig to find one that only contains peanuts.
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2 photos of magenta smoothie bowl with text in between

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