You might be in need of a peanut butter substitute due to an allergy or a diet preference. There are a few alternatives to choose from, including nut-free substitutes.
What Is Peanut Butter?
Peanut butter is a paste or spread made from ground-roasted peanuts and is often used in desserts, sauces, and pastries. Some additional ingredients, such as oil and salt, are added to improve the taste and texture.
Health Risks of Peanut Butter
Consuming too much peanut butter can lead to:
- Hypertension
- Weight gain
- Indigestion
- Heartburn
- Heart disease
Peanut butter is a great source of protein and can give you a boost in energy. But due to high-volume manufacturing, some additional ingredients such as salt, sugar, oils, and transfats can make the yummy spread an unhealthy addition to your diet.
Although many dieticians recommend eating peanut butter as a source of vitamins, minerals, and good fats, too much of these good fats can be a problem. Therefore, you might want to turn to some healthier alternatives for peanut butter.
Best Peanut Butter Substitutes
Tree Nut Peanut Butter Substitutes
1. Almond Butter
Almond butter is ideal as a replacement for peanut butter in almost any recipe and is healthier due to its increase in mono- and polyunsaturated fats and fiber. Use it in this delicious carrot apple cookie recipe from Lively Table.
2. Cashew Butter
Cashew butter has a similar texture and taste to peanut butter, making it best suited for a replacement in baking and spreads. Use it as an alternative to peanut butter in Nutrition in the Kitch’s granola bars.
3. Walnut Butter
Walnut butter may not be as available as other peanut butter substitutes, but its earthy nutty flavor is ideal to use in smoothies or smoothie bowls, just like in this recipe from California Walnuts.
4. Hazelnut Butter
Hazelnut butter has a distinct taste and is often found in luxurious confectionaries paired with chocolate. Use it as you would in some no-bake bars like this recipe by Kosher.
5. Pecan Butter
Pecan butter is a source of good fats, fiber, and minerals, so adding them to your smoothies or enjoyed with fruit gives you the same satisfaction as peanut butter, with less guilt. Try making the recipe for pecan nut millionaire bars from A Couple Cooks.
6. Macadamia Nut Butter
Macadamias are more expensive than other nuts, but when made into nut butter, few others can compete with the rich flavor and creamy texture. Food.com uses macadamia nut butter to create a creamy sauce that pairs well with fish.
7. Pistachio Nut Butter
Edinburgh With Kids uses pistachio nut butter for a unique spin on traditional overnight oats made with peanut butter. Pistachio nut butter has a unique taste and has lower calories per serving than most other nut butter varieties.
Substitutes for Peanut Butter That Are Nut-Free
8. Tahini
Tahini is made from ground sesame seeds with a rich earthy taste. It is best used in recipes with a more savory taste than sweet baked goods, such as this tahini satay sauce by Fly Peach Pie.
9. Sunflower Seed Butter
Sunflower seed butter is the closest nut-free substitute to peanut butter you can find, and you can use it in this chewy cookie recipe by Eating Bird Food.
10. Pepita Butter
Made from pepitas, also known as pumpkin seeds, pepita butter is a great nut-free alternative to peanut butter when used in savory recipes due to its earthy taste. Try it in this salad dressing recipe by Plateful Nutrition.
11. Coconut Butter
Made from the flesh of the coconut, it is a very creamy and distinctly flavored alternative to peanut butter. It is slightly sweeter than other nut butter alternatives, making it ideal to use in this coconut butter cup recipe from Minimalist Baker.
12. Five Seed Butter
Five-seed butter is a blend of pumpkin seeds, hemp seeds, sunflower seeds, chia seeds, and flax seeds which is packed with a lot of good minerals, vitamins, and fiber. If you can’t find it in the store, try making your own five-seed butter using the recipe by Bakerita, to give your smoothies a nutrition boost.
13. Soy Nut Butter
Since it has a neutral taste, soy nut butter is ideal to use in cooking or baking where you don’t want a distinct nut butter flavor but rather the texture and nutrition only. A full comparison between soy nut butter and peanut butter can be found at Livestrong.
14. Chickpea Butter
It’s not commonly sold in stores, but chickpea butter is packed with protein and minerals and can be sweetened to taste or used as a savory spread. Make your own in a few minutes by following this recipe from Woolworths Taste.
FAQ
What Tastes the Closest to Peanut Butter?
The closest alternative to peanut butter in terms of taste is sunflower seed butter. Not only does it have a similar flavor, but it is also alike in consistency.
What Is Healthier Than Peanut Butter?
Many tree nut butters are healthier than peanut butter, specifically almond butter. Most tree nuts have a higher amount of healthy fats, vitamins, and mineral content compared to peanut butter.
Is There a Fruit That Tastes Like Peanut Butter?
Bunchosia argentea is a fruit that has a near-identical taste to peanut butter and is thus called the peanut butter fruit. It is a small red-colored fruit that grows in South America.
Conclusion
Whether it is an allergy or dietary choice requiring you to find a peanut butter substitute, there are some interesting alternatives out there for you to try and incorporate into your smoothies, cooking, and baking.
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