Blueberry + Sunbutter Smoothie (Peanut & Nut-Free)

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Purple blueberry smoothie in a mug with a patterned purple towel underneath

This blueberry and sunbutter smoothie tastes just like peanut butter and jelly, but without the peanuts! Gluten free and allergy friendly, this is a refreshing breakfast or snack for hot summer days.

It’s been a week now since our heat went out and the new update is it won’t be done till next week. I’ve gotten used to writing my posts while sitting in front of a space heater in a large, fluffy robe like cousin Eddie. Going to attempt to make today’s post short and sweet because I’m gearing up for a busy wedding weekend, and I have got to figure out how to send The Dizzy Cook emails. Really excited for these as I’m hoping to incorporate recipes from all of you each week!

Cousin Eddie

If you’ve purchased large bags of maca, mulberries, and goji berries for the Sunbutter Smoothie do not worry as I have a few more smoothie recipes up my fluffy robe sleeve.
Today’s recipe is super simple and tastes just like peanut butter and jelly…only without the legumes! Sunbutter is our nut replacement and for this recipe I like to use Trader Joe’s Sunflower Seed Spread. If you can’t find this, Sunbutter Organic is my second favorite. I like the Trader Joe’s version because it has a bit of added salt to it, making it a little more savory like a traditional peanut butter and jelly sandwich. You can always add a pinch of salt though if that’s the taste you want and you don’t have a TJ’s.

Substitute for Bananas

As for the mulberries, these are allowed on the Heal Your Headache migraine diet and I find them to be a great substitute for banana to sweeten my smoothies. They have about half the sugar a banana does too! However if you’re on a super low histamine diet, you may want to either leave them out or be aware of them. I’ve seen conflicting information about these – on it says to avoid (which I can’t figure out how they got that), but a few other places say mulberries are a good option for low histamine. I’ve also seen them added to recipes on low histamine diet pages. If someone is very familiar with low histamine diets, please let me know! The joys of an elimination diet. This recipe is still really good without them.

Extra Protein Options

Also if you’re concerned about getting enough protein in your diet, making you own hemp milk is the perfect way to add extra protein to your smoothies. Just a tablespoon of hemp seeds contains about 5 grams of protein, so if you’re using a cup of homemade hemp milk in your smoothie you’re getting the same protein roughly two eggs would give you.

Overhead shot of blueberry smoothie with sunflower seeds and hemp

5 from 2 votes
Look for a nut-free smoothie? This faux peanut butter and jelly smoothie tastes just like the real thing. Sunbutter and blueberry smoothie #nutfree #smoothies #blueberry #sunbutter
Blueberry + Sunbutter Smoothie
Prep Time
5 mins
Total Time
5 mins

If you're looking for a peanut butter and jelly smoothie that's legume and/or nut free, this is your new best friend. 

Servings: 1 person
Author: The Dizzy Cook
  • 3/4 cup frozen wild/organic blueberries
  • 2 tbsp sunbutter (sunflower seed butter) * I use Trader Joe's Sunflower Seed Spread
  • 3/4 cup hemp milk or oat milk * Make your own hemp milk by blending 3 cups of filtered water with 1/2 cup shelled hemp seeds, a little sweetener and 1tsp vanilla
  • 1/2 tsp vanilla extract
  • 1/2 cup ice
  • 2 tbsp OPTIONAL: dried mulberries
  • 1/2 tsp OPTIONAL: maca powder
  1. Add sunbutter, mulberries, blueberries, vanilla, (optional) maca powder, and hemp milk to the blender and pulse to grind, eventually blending at high speed until smooth. Once combined add about 1/2 cup of ice (or more as needed). Blend till combined.

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.


  1. Katie H

    5 stars
    Just made this with a few adjustments (mixed frozen fruit instead of mulberries and TJ’s organic apple juice instead of hemp milk) and it came out soooo good. It really tastes like a peanut butter and jelly. Thank you!


    1. Alicia

      Thanks for the review, Katie! So glad you enjoyed it and love your subs!


  2. Nancy

    Hey Alicia,

    This does look super easy and quick for week day mornings. Can I just use regular whole milk?


    1. Alicia

      Of course! It’s my favorite for weekdays. I’m actually putting this one in the cookbook.


  3. Lovie Brown

    I just found out after 20 something years that I have Veda vestibular migraine just started vitamins b2 and magnesium it’s only been sense Friday that I’ve been on them I was wondering with that and changed diet does it get better cause I’m still experiencing the headache and so Frustrated with the diet meal even though I’m doing it so I can get better just wondering how long it takes to feel 100 percent can you give me some tips on foods I’ve read a lot of things on line and I found your site


    1. Alicia

      I honestly cannot tell you how long it will take, but just for reference it took me over 2 years of doing the diet, supplements, meds, mindfulness, therapy, and a strict sleep schedule to have 100% days again. So don’t expect to see a difference in a few days. I’ve known some readers who felt better on the diet within 3 weeks and others who felt better after 9 months, so it’s just very individual. The best thing you can do is just to hang in there with it, even when you’re not noticing a big difference.

      This post may help you – FAQ. And I would definitely read this one as well – VM Guide for Dummies.


  4. Stephanie

    5 stars
    I just made this smoothie and it is the BEST smoothie I have ever had! I have been searching for one without bananas, which has proven to be very difficult. Who knew sunbutter would make it so tasty? Thanks so much!


    1. Alicia

      Haha! I know!! I had the same reaction too! 🙂 Thanks, Stephanie.


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