Nutty Buddy Banana Roll-ups

A quick, low‑mess, portable breakfast or snack: a whole‑wheat tortilla spread with nut or seed butter, rolled around a banana and sliced into rounds. Kid‑friendly, easy to customize, and built to deliver whole‑grain fiber, fruit, and healthy fats for steady energy between meals.

Why it works 

- Fiber: Using a whole‑wheat tortilla plus banana provides meaningful fiber — roughly 6–8 g depending on tortilla size and banana — helping meet children’s daily fiber targets

- Balanced fuel: Nut/seed butter delivers heart‑healthy fats and protein to increase satiety; banana adds carbohydrates, potassium, and natural sweetness.  

- Practical: Minimal prep, portable, low‑mess, and easy to adapt for allergies (use sunflower seed butter) or to boost protein (add a spoonful of Greek yogurt on the side).

Ingredients  

- 1 whole‑wheat tortilla (8–10 inch)  

- 1.5 tbsp crunchy or smooth nut or seed butter (peanut, almond, sunflower)  

- 1 medium ripe banana, peeled  

- Optional: 1 tsp chia seeds or hemp seeds for extra protein/fiber  

- Optional: small drizzle of honey, sprinkle of cinnamon, or hazelnut spread

Instructions

1. Lay tortilla flat and spread nut/seed butter evenly and entirely over tortilla.  

2. Place banana near one edge of the tortilla and sprinkle chia/hemp seeds if using.  

3. Tightly roll the tortilla around the banana.  

4. Slice roll into 6–8 bite‑sized rounds and serve immediately.

Makes 1 serving.

Pro Tip! To make roll‑ups crispy, brush lightly with coconut or neutral oil and air‑fry at 350°F for about 4–5 minutes (flip once halfway) until golden and crisp — watch closely so the tortilla doesn’t overbrown.