PB & B Breakfast Wrap-to-Go

DRAGON BITES carb-counted recipe

A family-friendly, mostly healthy (sometimes treat-y!) easy recipe for families living well with Type 1 Diabetes.

Peanut Butter & Banana Breakfast Wrap-to-Go

5 Ingredients. 5 Minutes. A Whole Meal in Their Hands.

What better way for our kids to celebrate their growing independence than with a healthy, tasty recipe that they can make on their own? These breakfast wraps are nutritious, carb-counted, plant-based and dairy-free, require no cooking, and are quick and easy to assemble with your child’s favourite taste-choices… they’re a whole meal that your child or teen can hold in their hand... while they run out the door.

  • Nutritious: contain real, unprocessed foods from all three food groups in Canada’s Food Guide (fruit, protein and whole grains)
  • Customizable: Your child can build independence by choosing their favourite ingredient-variations… and then choose their new favourites tomorrow.
  • Quick to assemble and portable: a great breakfast option for busy school mornings, or as a pre-game snack.
  • Require no cooking: Even younger kids can safely make breakfast on their own, which makes these wraps a great breakfast option for those mornings when THEY wake up early and YOU would like to sleep in!
  • Gluten-free alternative is a simple, healthy swap that is just as easy to throw together.
  • Plant-based and dairy-free (and nut-free IF YOU USE Wow Butter or other nut-free alternative).

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Low-Carb? No
Gluten-free? No (but can be if you use GF tortillas)
Dairy-free? Yes
Nut-free? Yes

Active Time: 5 min (but kids can take their time when they're making it on their own!)
Cook/Bake: none
Ready in: 5 min

Total Yield: One breakfast wrap
Carb Content: 63g


  • 1 whole grain, whole wheat tortilla
  • 1 medium banana 2
  • 3 tbsp (45g) peanut butter (smooth or crunchy, it’s up to you) 3
  • 2 tbsp (20g) dried cranberries (or your favourite dried fruit) 4
  • 1 tbsp (7g) salted, roasted pumpkin seeds (or your favourite seeds/nuts - see the Flavour Variations at the end of this page for other ideas) 5

Carb Notes:

1. Dempster’s (61g) Whole Grain Ancient Grain Tortilla contains 23g net carbs, 4.5g fat, 3g dietary fibre and 6g protein.

You can also go up or down in size (but note that this will affect your carb count). For smaller hands / smaller appetites, try a medium (25g) President’s Choice Whole Grain Whole Wheat Tortilla, which has 11g net carbs, 2g dietary fibre, and 2g of protein.

Gluten Free Alternative: I use Grimm’s Gluten Free Brown Rice Tortillas - I like the texture and I find that they are less likely to crack than other brands that I have tried: 26g net carbs for one (60g) tortilla (including 3g dietary fibre and 4g fat).

2. One medium banana contains ~22g carbs.

3. Kraft Unsweetened Unsalted (blue label) Peanut Butter contains 3g carbs, 24g fat for 3 tbsp.

4. Craisins™ Dried Cranberries contain 15g carbs, 0g fat for 2 tbsp.

5. PC Organics Dry-Roasted & Salted Pumpkin Seeds contain <1g carbs; 4g fat for 1 tbsp.

(I like the sweet and salty touch, but you can also use raw, unsalted seeds if you prefer.)



Place the tortilla on a flat surface, like a cutting board or plate.

! step 1 IMG_2590


(Optional) If you’re using a Gluten-Free tortilla, warm it first for 30 seconds in the microwave (a warmed GF tortilla wrap is less likely to crack/break when you roll it), then let it cool for a few minutes (so the peanut butter doesn’t run in step 3). You can also warm a regular wheat tortilla, if you like, but it’s not necessary.


Spread the peanut butter evenly across the tortilla, right up to the edges. It will act as edible “glue” to keep the wrap rolled up while you eat it.

! step 3 IMG_2593


Sprinkle the dried cranberries and pumpkin seeds evenly on top of the peanut butter.


! step 4a IMG_2594
! step 4b IMG_2599


Place the banana on top. You can bend it outward until it's straight, to make rolling easier.

! step 5 IMG_2601
! step 5b IMG_2604


Roll up the tortilla, grab it and go!

! step 6 IMG_2605
! step 6 IMG_2608


Total carbs: 63g
Total fat: 32g

Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.

Should I Give Insulin to Cover the Fat???

Customize it!

Pick your favourite nut butter:

  • almond butter, cashew butter, almond hazelnut butter, sunflower seed butter, pumpkin seed butter, sesame seed (Tahini) butter, Rainforest nut butter (mix of Brazil nuts, cashews and coconut), nut-free Wowbutter…

Pick your favourite dried fruit:

  • raisins, dried blueberries (my favourite!), dried mango, cherries, apricots, strawberries, pineapple…

Pick your favourite seeds/nuts:

    • finely chopped walnuts, pecans or pistachios, sliced almonds, chia seeds, hemp seeds, sesame seeds… or sprinkle a little shredded coconut in there, too, for a tropical flavour.


Try these Flavour Combinations:

Tropical = dried mango and/or pineapple + coconut + cashew butter (or Rainforest butter), plus the wrap and banana.

Blueberry Almond = almond butter + sliced natural almonds + dried blueberries, plus the wrap and banana.