The Best Peanut Butter Alternatives According to a Dietitian
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Do you love peanut butter but need a swap? Whether you’re avoiding peanuts due to allergies, following a specific diet, or just looking for new flavors, there are plenty of tasty peanut butter alternatives! From almond and cashew butter to sunflower seed and coconut spreads, these nut and seed butters offer unique tastes and nutritional benefits.
In this post, we’ll explore the best peanut butter substitutes, their health perks, and how to use them in your favorite recipes.
Why do Peanut Butter Eat Peanut Butter?
The production and consumption of peanut butter have grown significantly due to increasing demand for healthier, convenient foods, especially among consumers following vegan, vegetarian, and ketogenic diets. As the market expands, consumers have developed strong preferences regarding peanut butter’s color, consistency, flavor, and perceived naturalness. There is a growing emphasis on using fewer additives and relying more on the natural qualities of peanuts.
Peanut butter brings unique qualities to baked goods, desserts, and savory dishes. Here’s why it’s an essential ingredient:
- Acts as a natural binder, holding ingredients together.
- Peanut butter enhances the flavor of baked goods like cookies and breads, adding depth and richness.
- Boosts the nutritional value with its high content of protein, healthy fats, and essential nutrients.
- Serves as an excellent thickening agent for soups, stews, and chilis.
- Infuses both sweet and savory dishes with a delicious, nutty flavor.
Incorporating peanut butter elevates the taste and texture of a wide range of your favorite recipes!
Reasons for Needing a Peanut Butter Alternative
Peanut butter is a beloved ingredient in many recipes, but there are several reasons why you might need a substitute.
- Peanut Allergies – Allergies are the most common reason home bakers seek substitutes. If baking for someone allergic to peanuts but not other nuts, consider using nut butter options. For those allergic to all nuts, choose a non-nut butter alternative.
- Flavor or Texture Variations – If you’re looking for a slightly different flavor or texture, try any of the peanut butter substitutes listed below.
- Availability – If you run out of peanut butter but have other options in your pantry or fridge, skip the store trip and use one of the substitutes mentioned.
- Dietary Preferences – Individuals following specific diets (like vegan or low-carb) may need alternatives that fit their nutritional requirements.
- Health Considerations – Some may choose to limit their intake of certain fats or calories, making lower-fat or calorie options more appealing.
- Culinary Experimentation – Exploring new ingredients can lead to unique flavor combinations and innovative recipes.
- Cost-Effectiveness – Substitutes can sometimes be more economical, especially if you already have them on hand.
- Cultural or Regional Preferences – Certain cuisines may benefit from using alternative nuts or seed butter that aligns better with traditional flavors.
Peanut Butter Substitutions
Keep in mind that using peanut butter substitutes may alter the texture, flavor, or consistency of your recipe. While it’s always best to use the specific ingredient called for, circumstances like allergies, dietary restrictions, or simply not having it on hand can make that challenging.
Almond butter
Almond butter, made from ground almonds, is the most popular choice for replacing peanut butter in baking, cooking, and eating. Thicker and grittier than peanut butter, it may alter the texture of baked goods. However, almond butter is creamy, rich, and nutrient-dense, serving as an excellent source of vitamin E, magnesium, and healthy fats. Research has shown that almond consumption is associated with improved heart health and reduced inflammation.
How It’s Made
Almonds are roasted and then ground until smooth. You can also find raw almond butter, which is made from unroasted almonds for a different flavor profile.
How to Use It
Spread on toast, add to smoothies, or use in baking to replace peanut butter.
Cashew Butter
Cashew butter has a milder and sweeter flavor, making it slightly creamier than peanut butter, which allows it to work well in sauces and dressings. Due to the softer texture of cashews, cashew butter is not as strong of a binder as peanut butter, but it adds creaminess without overwhelming flavor in savory dishes. Packed with essential nutrients, cashew butter is high in copper and magnesium, which support energy production and bone health. Additionally, research suggests that cashews may promote heart health by helping to lower cholesterol levels.
How It’s Made
Cashews are roasted (or left raw) and ground until creamy. Some varieties may include a bit of oil for a smoother texture.
How to Use It
Use in sauces, drizzle over pancakes, or mix into oatmeal for a rich flavor.
Hazelnut Butter
Hazelnut butter has a higher fat content than peanut butter but contains fewer calories and is available in various forms, including sweetened, unsweetened, salted, and unsalted. Its slightly sweet taste makes it an excellent addition to parfaits, smoothies, desserts, and other sweet treats, while its unique nutty flavor enhances many dishes. Rich in antioxidants and vitamin E, hazelnut butter can help protect the body from oxidative stress, and an article emphasizes its role in promoting cardiovascular health.
How It’s Made
Hazelnuts are roasted and then blended until smooth. This nut butter has a distinct flavor profile that can be quite indulgent.
How to Use It
Perfect for spreading on bread, adding to desserts, or blending into smoothies for extra creaminess.
Brazil Nut Butter
Brazil nut butter resembles peanut butter in appearance and texture but is much less sweet, with some describing its flavor as similar to coconut. It can be used in muffins, cakes, and cookies, and makes an excellent topping for crumbles or pies. Packed with nutrients, Brazil nut butter offers a significant dose of selenium, which is essential for thyroid function and immune health. Research highlights selenium’s role in reducing inflammation and oxidative damage.
How It’s Made
Brazil nuts are ground until they reach a creamy consistency, often without additional oils.
How to Use It
Use it in salad dressings, smoothies, or as a dip for fruits.
Macadamia Nut Butter
Macadamia nut butter has a sweet, nutty flavor and a creamy consistency, but it is more expensive than other nut butter, making it ideal for recipes that require small quantities. It works well in baked goods, smoothies, marinades, and sauces. Renowned for its buttery taste, macadamia nut butter is high in monounsaturated fats, which can help lower bad cholesterol levels. A study found that including macadamia nuts in the diet may enhance heart health.
How It’s Made
Macadamia nuts are roasted and ground into a buttery spread, often remaining thicker than other nut butter.
How to Use It
Spread on crackers, use in cookies, or blend into smoothies for a rich, nutty flavor.
Tahini
Tahini is a nut-free alternative made from ground sesame seeds, blended with oil and salt, creating a smooth, creamy texture that makes it a versatile option for spread or in various sauces and dressings. Its unique flavor, which is both nutty and slightly earthy, enhances a wide range of dishes, from Mediterranean cuisine to Asian-inspired recipes. Beyond its culinary uses, tahini is rich in essential nutrients, particularly calcium and magnesium that are vital for bone health and metabolic functions. A study suggests that tahini can help lower blood pressure and support overall cardiovascular health, making it a delicious and nutritious choice.
How It’s Made
Tahini is made from ground sesame seeds, often roasted for depth of flavor. It has a thicker consistency compared to nut butter.
How to Use It
Ideal for dressings, hummus, or drizzling over roasted vegetables.
Sunflower Seed Butter
Sunflower seed butter, made from ground sunflower seeds, offers a texture and creaminess similar to peanut butter, making an excellent choice for use in baked goods or as a spread for crackers, bread, fruits, and vegetables. It is a perfect alternative for those with nut allergies and is packed with essential nutrients, including vitamin E, magnesium, and healthy fats. Research found that sunflower seeds can enhance immune function, highlighting their nutritional benefits.
How It’s Made
Sunflower seeds are roasted and ground into a smooth or chunky butter, depending on your preference.
How to Use It
Use as a dip for fruits, spread on sandwiches, or mix into energy bars.
“I have peanut and tree nut allergies, so SunButter, especially the no-sugar-added variety, is a staple in my kitchen. It’s a one-to-one substitute for almond butter and peanut butter, which means I can use it wherever I’d normally use a nut-based spread.”
— Sara Nelson, Real Balanced
Coconut Butter
Coconut butter is created by grinding the meat of the coconut and blending it with salt and sugar, resulting in a distinct flavor that compliments a variety of dishes, so it’s important to ensure that its tropical taste works well with your recipe. This versatile ingredient enhances yogurt, smoothies, and oatmeal, adding a creamy texture and a unique flavor. Rich in medium-chain triglycerides (MCTs), coconut butter can boost metabolism. A study suggests that it may aid in weight management and improve brain function. Coconut butter is very popular with those following a keto diet.
How It’s Made
Made from pureed dried coconut meat, coconut butter has a creamy texture and a sweet flavor.
How to Use It
Use in sandwiches, baking, or as a dip for vegetables.
Chestnut Butter
Chestnut butter is a lesser-known yet delightful alternative to traditional nut butter, known for its naturally sweet flavor and gluten-free properties. It has a smooth, creamy texture that lends itself well to both sweet and savory dishes. Unlike many nut butter, chestnut butter is lower in fat, making it a lighter option for those watching their fat intake, while still providing a good source of essential nutrients, including vitamin C and dietary fiber. A study published found that chestnuts can support celiac and diabetic diets, highlighting their potential role in a balanced diet.
How It’s Made
Chestnuts are roasted, then pureed until smooth. This butter has a sweet and slightly earthy flavor.
How to Use It
Use in baked goods, spread on bread, or incorporate into savory dishes for a unique flavor.
Maple Butter
Maple butter, derived from real maple syrup, is a delightful sweetener packed with several nutritional benefits. While it primarily consists of sucrose, it also contains various phytochemicals, micronutrients, and macronutrients that contribute to its health-promoting properties.
Research has shown that maple syrup is high in antioxidants, particularly phenolic compounds, linked to anti-inflammatory and anti-neuroinflammatory effects. These antioxidants can help protect the body from oxidative stress, support cardiovascular health, and even aid digestive health. Additionally, maple syrup has a lower glycemic response compared to other sweeteners like honey and corn syrup, making it a healthier alternative for blood sugar management.
How It’s Made
Maple butter is made by heating and whipping pure maple syrup until it becomes a spreadable consistency.
How to Use It
Spread on pancakes, waffles, or toast for a natural sweetener.
Walnut Butter
Walnut butter is a creamy, rich spread that delivers a slightly bitter yet nutty flavor, making it a unique addition to various dishes. It is particularly high in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), essential for brain health and cognitive function. These healthy fats help reduce inflammation and support neuronal health. Additionally, walnut butter is packed with antioxidants, including polyphenols, which combat oxidative stress in the brain. A study found that regular consumption of walnuts is linked to improved cognitive function, including enhanced memory and mood.
How It’s Made
Walnuts are roasted (optional) and then ground into a creamy butter, rich in omega-3 fatty acids.
How to Use It
Spread on toast, mix into yogurt, or use in salad dressings for a nutritious boost.
The Bottom Line
Peanut butter substitutes are vast and flavorful, offering numerous options catering to various dietary needs and preferences. Whether you’re avoiding allergens, seeking a different texture, or simply wanting to add some variety to your meals, these alternatives provide both versatility and nutritional benefits
When using a peanut butter substitute, be aware that the final dish may differ in texture and flavor from the original recipe. However, by following the recommended guidelines, these substitutes can still yield great results.
So next time you’re in the kitchen, don’t hesitate to experiment with these substitutes and discover new favorites that will elevate your dishes while keeping them healthy and delicious!
