Here is a nut-free twist on a classic sandwich! This Easy Sunflower Seed Butter & Banana Sandwich is perfect for your little one’s lunch. Many daycares and schools have nut-free policies or ask students to avoid all nuts due to allergies, making this sandwich a great option.
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Toddler Tip: Prepare and serve the sandwich in a safe and developmentally-appropriate way. In the image above, I have cut up the sandwiches into small bite sized pieces. You could also serve the sandwich as strips, or if your toddler is proficient at biting off pieces, you could serve the sandwich cut into two halves.
Looking for other easy lunch ideas!? Check out my 15 Easy Cold School Lunch Ideas which includes yummy recipes like these Healthy Pizza Muffins or these Easy Pita Pizzas For Kids! I also have an Ultimate List of Toddler Lunch Ideas which are perfect for home, daycare, and preschool.
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Why You’ll Love This Easy Nut-Free Sandwich
- Nut-free for safety and inclusivity – Perfect for classrooms and daycares
- Only a few simple ingredients – Only 4 ingredients
- Easily customizable – Use your favourite bread, mash the banana, add a little cinnamon, there are lots of ways to easily customize this sandwich!
Ingredients for Easy Seed Butter Sandwich
- Whole grain bread or any bread of choice (avoid seeds for really little ones)
- Seed butter (pumpkin seed butter or sunflower seed butter or any no-nut butter)
- Banana
- Hemp hearts
See recipe card for quantities.
How To Make a Sunflower Seed Butter Sandwich
Step 1. Toast the bread.
Step 2. Spread a thin layer of seed butter onto each slice of bread.
Step 3. Sprinkle hemp hearts on top of each side of bread.
Step 4. Cut up the banana and place on the sandwich.
Step 5. Cut the sandwich into two halves, strips, or small pieces.
Substitutions
- Fruit – you could swap the bananas and use chia jam instead!
- Gluten-free – swap regular whole grain bread for a gluten-free variety.
Variations
- Sprinkle a little cinnamon on top of the sunflower seed butter
- Cut into quarters or use a fun cookie cutter or sandwich cutter (affiliate link) for fun shapes like stars, hearts, or dinosaurs.
Storage
Best enjoyed the same day!
Build Into A Balanced Lunch
This sandwich goes great with a hardboiled egg and a mix of fruit and veggies. I love pairing it with bell pepper slices or steamed carrots. For fruit, you could add some berries or cinnamon apples.
Need more lunch support? Check out my FREE SOS Lunch Guide!
FAQ
When building a balanced lunch, I love to think about including a protein/main, a high fibre carbohydrate food for energy, some healthy fats (such as nut or seed butters, avocado) and some colour (fruits and vegetables). For more lunch inspiration, check out my free SOS lunch guide!
You can assemble this sandwich the night before, and it does hold up fairly well. However, for optimal freshness, I suggest making it the morning of. The nice thing about this sandwich is that it is super quick to make, even on a busy morning!
Try keeping the banana slices whole instead of mashing and this is why I encourage toasting the bread slightly to help with the texture. You can also serve the sandwich deconstructed, just include the bread, a scoop of sunflower seed butter, and the banana separately, and your child can assemble it themselves!
Recipe
Easy Sunflower Seed Butter and Banana Sandwich
Ingredients
- 2 whole wheat bread or other bread of choice
- 2 tablespoon seed butter sunflower seed butter or pumpkin butter
- 1 banana
- 2 teaspoon hemp hearts
- ¼ teaspoon cinnamon (optional)
Instructions
- Toast the bread in a toaster.
- Spread a thin layer of seed butter onto each piece of bread.
- Sprinkle the hemp hearts on top of the seed butter.
- Cut up the banana and add it on to each sandwich half. Sprinkle optional cinnamon on top of the banana.
- Close the sandwich and cut into appropriate size pieces for your child. Enjoy!
Notes
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