Low-FODMAP PB&J (Peanut Butter and ‘Jelly’) Smoothie; Gluten-free, Vegan

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Ready for a super delicious low-FODMAP smoothie recipe?

A Peanut Butter and ‘Jelly’ low-FODMAP Smoothie aka PB&J.  I love this low-FODMAP Smoothie!!

My low-FODMAP PB&J Smoothie is crafted to be similar to a ‘Jamba Juice’ smoothie (rumor is you can order this off their secret menu).  It is full of creamy and delicious flavors, like the famous sandwich you grew up eating.

Making it yourself at home means you can adjust the type and amount of sweetness, choose organic fruit, opt for all vegan ingredients or any other tweaks that you prefer!

You will love this low-FODMAP PB&J Smoothie for breakfast, after the gym or for a late night snack.  It is super healthy and satisfying.

Try this smoothie with additional protein powder, or add some flaxseed meal or yogurt (lactose-free or coconut) if you like.  There is also a ‘sugar-free’ option below!

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We have over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients USING AVAILABLE FODMAP DATA AT TIME OF POSTING

Serves: 2

Prep time: 5 min


  • 1 medium, unripe banana
    • 1 medium, unripe banana is one low-FODMAP serving
    • If your banana is quite ripe, then reduce to 1/3 banana per serving
  • 1 cup low-FODMAP milk (ex: lactose-free or unsweetened almond milk for vegan)
  • 2 tablespoons creamy peanut butter (I like all-natural, no sugar added)
  • 1/2 cup (80 g) frozen or fresh strawberries, chopped
    • 65 g is one low-FODMAP serving
  • 3 tablespoons (30 g) your choice of: frozen blueberries or raspberries
    • 40 g blueberries and 60 g raspberries are one low-FODMAP serving
    • I used blueberries, the color of the smoothie will be different if you select raspberries
  • 1/2 cup ice cubes
  • 1 tablespoon brown rice protein powder or other low-FODMAP protein powder
  • 1 tablespoon maple syrup or 2 teaspoons sucralose or stevia powder for a sugar-free version


  • Add all ingredients to blender, and blend on high speed until completely smooth, adding more low-FODMAP milk if needed
  • Let blend for 1-2 minutes or longer until well blended
  • Adjust to taste, add more sweetener if desired
  • Serve immediately, or can be frozen up to one month in sealed container

Comments Rating 5 (1 review)

2 Responses

  1. new go-to

    I love this smoothie! I use Smuckers Natural Strawberry Jam and my Jiff Natural, no stir PB. I use 2 scoops of protein powder since I share with my hub. It is perfect after we do our saturday training sessions. So glad I found this blog!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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