Is There a Healthy Version of Uncrustables? A Guide to DIY Alternatives

October 19, 2025 •

4 min read

With the NFL consuming thousands of Uncrustables per season, the popular snack is often debated for its nutritional value. For the average person, the high sugar and processed ingredients can be a concern. So, is there a healthy version of Uncrustables you can make at home that is better for you?

Quick Summary

While store-bought Uncrustables are high in added sugar and processed ingredients, homemade alternatives offer a healthier, customizable solution. By using whole grain bread, natural nut butter, and low-sugar jam, you can create a nutritious version that tastes great and is easy to prepare.

Key Points

Homemade is Healthier: Making your own crustless sandwiches allows you to control ingredients, reducing processed sugars and fats.
Ingredient Upgrades: Swap white bread for whole grain, sugary jam for low-sugar or chia jam, and processed peanut butter for natural nut butter.
Filling Flexibility: Go beyond PB&J with savory options like turkey and cheese, hummus, or cream cheese and fruit.
Budget-Friendly Meal Prep: DIY uncrustables are more cost-effective and can be prepped in batches and frozen for convenience.
Nutrient Boosters: Add fiber-rich ingredients like ground flaxseed or chia seeds to increase nutritional value.
Customizable for Allergies: Easily adapt recipes for nut-free, gluten-free, or other dietary needs.

Why Store-Bought Uncrustables Aren't the Healthiest Choice

While convenient, pre-packaged Uncrustables contain a number of ingredients that make them less than ideal for a truly healthy, daily snack, especially for non-athletes. A single peanut butter and grape jelly Uncrustable contains about 210 calories, 8-10 grams of total sugars, and 220 mg of sodium, all from processed ingredients. The bread is typically refined white flour, and the peanut butter is often made with added sugar and fully hydrogenated vegetable oils. For individuals with diabetes, the high carbohydrate and sugar content can also be problematic. The classic store-bought version offers quick energy, which is why it's popular with highly active athletes, but for most people, the sugar and processed content is a significant drawback.

How to Make a Truly Healthy Version of Uncrustables at Home

Making your own crustless sandwiches puts you in complete control of the ingredients, allowing you to create a delicious and genuinely healthy snack. The process is simple, cost-effective, and provides a customizable solution for everyone, including those with allergies or specific dietary needs.

The Right Ingredients for a Healthier Crustless Sandwich

To make a healthier version, focus on swapping processed components for whole-food alternatives.

Bread:

Whole Grain Bread: Choose a soft, 100% whole grain or whole wheat bread with no added sugar. This provides more fiber and nutrients than refined white bread.
Gluten-Free Bread: For those with sensitivities, a soft gluten-free bread works well.

Filling:

Natural Nut or Seed Butter: Opt for natural peanut butter or almond butter with only nuts and salt as ingredients. For nut-free alternatives, sunflower seed butter is an excellent choice.
Low-Sugar or Chia Jam: Replace sugary store-bought jam with a 100% fruit spread or, for a real nutrient boost, a homemade chia seed jam.

The Step-by-Step Homemade Process

Lay two slices of whole-grain bread on a flat surface.
Spread a thin layer of natural nut or seed butter in a circular shape on one slice. For extra fiber and healthy fats, mix in a tablespoon of ground flaxseed.
Spread a smaller amount of low-sugar or chia jam on the other slice of bread.
Place the two slices together.
Use a sandwich cutter and sealer (available online) to cut and seal the sandwich. If you don't have one, use a large cookie cutter or glass to cut the shape, then seal the edges with a fork.
Freeze for future use by laying the sandwiches on a baking sheet until firm, then transferring to an airtight bag.

Flavor Variations for Your DIY Uncrustables

The possibilities extend far beyond the classic PB&J, making this a versatile and exciting snack.

Turkey and Cheese: Use quality sliced turkey and a slice of your favorite cheese.
Hummus and Veggies: Fill with hummus and thinly-sliced, finely-diced cucumbers or carrots.
Cream Cheese and Jam: A mix of low-fat cream cheese and a low-sugar jam makes a creamy and delicious alternative.
Honey Banana Bliss: Natural peanut butter with thinly sliced bananas and a drizzle of honey (for children over one year old) is a classic combination.

Comparing Store-Bought vs. Homemade Uncrustables


Feature	Store-Bought Uncrustables (2 oz PB&J)	Healthy Homemade Uncrustables
Key Ingredients	Refined white bread, sugary peanut butter with hydrogenated oils, high-sugar jelly.	100% whole grain bread, natural nut/seed butter, low-sugar or chia jam.
Added Sugar	High (e.g., 8-9g per serving).	Very Low to None (depends on choice of jam).
Fiber	Low (approx. 2g).	Higher (from whole grain bread, natural nuts, and optional chia/flax).
Healthy Fats	Some, but also contains processed hydrogenated oils.	High in healthy monounsaturated fats from natural nuts and optional seeds.
Sodium	Moderate (approx. 220-280mg).	Low (dependent on added salt in nut butter).
Convenience	Grab-and-go, but requires freezer storage.	Requires initial prep, but can be frozen for similar convenience.

Other Healthy Snack Alternatives

If you're looking to diversify your snack options beyond the Uncrustable style, many healthy, dietitian-approved choices are available. Consider:

Cheese and fruit: A simple and balanced mix of protein, fat, and natural sugars.
Greek yogurt and granola: Provides a good source of protein and fiber.
Veggies and hummus: A savory, nutrient-dense, and fiber-rich snack.
Apple slices with peanut butter: A classic, simple, and satisfying alternative.

Conclusion: Making a Healthier Choice

While the convenience of store-bought Uncrustables is undeniable, particularly for high-intensity athletes needing a quick energy source, their high added sugar and processed ingredient content makes them a less-than-ideal snack for everyday consumption. Creating a healthy version of Uncrustables at home is simple and offers superior nutritional value by allowing you to choose high-quality ingredients like whole grain bread, natural nut butter, and low-sugar jams. This DIY approach not only improves the nutritional profile but also offers endless customization options, making it a perfectly healthy and cost-effective solution for lunches and snacks.

For more insights into Uncrustables' place in an athlete's diet, check out the article by EatingWell.

Frequently Asked Questions

No. While they can be a quick source of carbs for active athletes, store-bought Uncrustables are high in added sugar and processed ingredients, making them less healthy for the average person, especially those watching their sugar intake.

To make them at home, use whole-grain bread, spread natural nut or seed butter on one slice and low-sugar or chia jam on the other. Press the slices together with a sandwich cutter or a fork to seal and remove the crusts.

Healthy alternatives include turkey and cheese, hummus with finely diced vegetables, cream cheese with thinly sliced fruit and cinnamon, or natural peanut butter with banana slices and a little honey.

Yes, homemade uncrustables freeze very well. To freeze, place them on a baking sheet until solid, then transfer them to an airtight container or freezer bag for up to one month.

If you don't have a sandwich sealer, you can use a large cookie cutter or the rim of a glass to cut the sandwich into a circle. Then, use the tines of a fork to firmly press and crimp the edges together.

Homemade versions typically contain less added sugar, more fiber from whole grain bread, healthier fats from natural nut butter, and fewer processed ingredients compared to the store-bought variety.

To avoid sogginess, spread the jam or jelly in between two layers of nut or seed butter. The nut butter acts as a barrier, preventing the jam from soaking into the bread.