• Nutrition

6 Delicious and Affordable Peanut Butter Substitutes

Medically reviewed and edited by Dina Whiteaker, APRN

Although peanut butter is a staple in many American kitchens, several people may seek alternatives due to health or dietary restrictions.

With nut butter growing more popular, individuals have more options than ever for replacing peanut butter and supporting their various nutritional needs.

In this article, we’ll take a closer look at the six best peanut butter substitutes, their benefits, and easy ways to incorporate them into your diet.

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Why Should You Consider a Peanut Butter Substitute?

Allergies

The most common reason people might be looking for a peanut butter substitute is because of a peanut allergy.

This allergy is among the most common food sensitivities and can trigger severe allergic reactions even if a small amount of peanut protein is consumed.

Peanut allergies can be life-threatening if prompt action isn’t taken.

Your doctor can provide you with an accurate diagnosis and personal treatment plan to help you manage your peanut allergy effectively. Cleared by LifeMD offers peanut allergy testing that you can do right from home. Understanding if you have a peanut allergy is crucial for ensuring access to emergency medication in case of accidental exposure.

Nutritional benefits

While peanut butter provides protein, healthy fats, and essential vitamins and minerals, many alternatives offer a broader spectrum of nutritional benefits.

This gives you access to more vitamins and minerals for improved health.

Some peanut butter alternatives are also lower in calories and fat, making them more suitable options for individuals managing their weight.

Dietary restrictions

Certain dietary patterns — such as the paleo diet — restrict the consumption of legumes, which includes peanuts.

Many nut and seed butters are made from paleo-friendly ingredients, which can make them a great substitute for peanut butter.

6 Popular Peanut Butter Alternatives

Almond butter

Almond butter is one of the most well-known alternatives to peanut butter. Its sweet flavor and creamy texture make it a delicious addition to various recipes.

This nut butter is packed with nutrients like monounsaturated fats, fiber, and magnesium to support heart, cognitive, and digestive health.

It also contains vitamin E, which helps maintain healthy skin, hair, and nails.

Almond butter’s nutritional profile also makes it a great option for diabetes or people struggling with blood sugar control, as its compounds can support stable glucose (sugar) levels.

Macadamia nut butter

This nut butter is known for its rich, buttery flavor and smooth texture. Although it’s not as common as almond butter, macadamia butter is still a great alternative.

It’s high in healthy fats that can support heart health and contains magnesium and vitamin B1 — two crucial compounds that keep the nervous system functioning properly.

These nutrients and fats also make macadamia butter a heart-friendly option because it reduces inflammation and improves cardiovascular health.

It’s also important to note that, although macadamia butter has many benefits, it’s also high in calories. This means that it may not be the best choice for individuals watching their weight.

Tahini

Tahini — made from sesame seeds — has a unique, slightly bitter flavor and runnier texture compared to other nut butters. It’s typically used in sauces rather than as a spread.

This peanut butter alternative is a common ingredient in Middle Eastern cuisine and is a great source of nutrients like calcium, magnesium, iron, and various antioxidants.

Adding tahini to your diet can help you support bone health and reduce inflammation due to its various nutritional benefits.

Cashew nut butter

Cashew nut butter is a sweet and creamy peanut butter alternative often used in smoothies and baked goods.

It’s an excellent source of copper, magnesium, and monounsaturated fats, which can support brain function and bone health.

The monounsaturated fats found in cashew butter can also improve cardiovascular health and lower your risk of various diseases.

Sunflower seed butter

This option has a similar taste and texture to peanut butter, making it a great allergy-friendly choice for individuals avoiding tree nuts.

Sunflower seed butter is packed with vitamin E, magnesium, and selenium — three essential nutrients for antioxidant protection, immune function, and heart health.

Selenium plays a crucial role in reproductive health by aiding in the proper development of sperm and eggs, thereby enhancing fertility.

Soy nut butter

Soy nut butter is made from roasted soybeans, and it closely resembles peanut butter’s taste and texture.

This substitute has a high protein content and also contains fiber and essential fatty acids to improve cardiovascular health.

Due to its high protein content, soy nut butter is an excellent option for vegetarians seeking to boost their protein intake.

How to Choose the Right Alternative

Consider tree nut allergies

If you're exploring peanut butter alternatives due to a peanut allergy, it's crucial to check if this allergy also applies to tree nuts.

While options like almonds, cashews, and macadamia nut butters are great nutrient-dense substitutes, they are not suitable for individuals with tree nut allergies.

You should also avoid less common alternatives like walnut or hazelnut butter.

If you are allergic to tree nuts, seed-based peanut butter alternatives — or even options like coconut butter or chickpea butter — are usually safer options.

You should also always check labels for cross-contamination warnings to prevent an unexpected allergic reaction.

Availability

The availability of peanut butter alternatives can vary depending on where you live.

Options like almond butter and tahini are relatively common in most supermarkets, while other substitutes like macadamia and soy nut butter may be more difficult to find.

These nut butters are typically found online or in specialty health stores, though shopping this way can be time-consuming.

If your preferred choice is scarce, consider homemade versions or more accessible alternatives.

Tips for Adding Peanut Butter Alternatives to Your Diet

Using nut butters in recipes

There are various ways to incorporate nut butters into your diet using different recipes. These may include:

• Baking: Substitute peanut butter with any nut or seed butter in baked goods. Keep in mind that some alternatives may have a stronger flavor, so adjust the quantity to suit your taste preferences.

• Smoothies: Add a tablespoon of your chosen nut butter to smoothies for a creamy texture and protein boost. Cashew and almond butter blend particularly well and won’t overpower other ingredients.

• Sauces and dressings: Nut butters can thicken and enrich sauces and dressings. Tahini is excellent in homemade salad dressings, hummus, and Middle Eastern sauces, while cashew butter is great for making creamy, dairy-free pasta sauces.

Healthy snack ideas

Nut and seed butters can also be used when enjoying or making healthy snacks, such as:

• Dips for fruits and vegetables: Use almond, cashew, or sunflower seed butter as a dip for apple slices, celery, or carrot sticks. This not only adds flavor but also increases your intake of healthy fats and proteins.

• Energy balls: Combine your favorite nut butter with oats, honey, and flaxseeds to make no-bake energy balls. These are perfect for a quick, satisfying snack that's packed with nutrients.

• Nut butter toast: Spread your nut butter of choice on whole-grain toast and top with banana slices or a sprinkle of chia seeds for a balanced breakfast or snack.

Cooking tips

Although peanut butter alternatives are relatively easy to cook with, here are some tips that can help you make the most of these products:

• Stir well before use: Natural nut butters often separate, causing oil to rise to the top. Stir thoroughly before using to ensure a consistent texture and flavor in your recipes.

• Storage: Store nut butters in the refrigerator once opened to preserve their freshness. For a softer, more spreadable texture, you can keep a small amount at room temperature for short periods.

• Adjust quantities: When substituting peanut butter with alternatives in recipes, start with a slightly smaller quantity and adjust it to your desired taste and consistency. This also helps you avoid overpowering other ingredients with the nut butter.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on eating habits to help you improve your health, prevent allergies, or create a balanced diet, LifeMD has got you covered.

LifeMD can connect you to a team of medical professionals who can help you create a nutritious diet and provide guidance on making appropriate food choices — all from the comfort of your home.

Make an appointment with LifeMD to learn more, today.

Dina Whiteaker, APRN

Dina earned her MSN from the University of Nebraska Medical Center before becoming a Family Nurse Practitioner. She has 10ᐩ years of telemedicine experience. Dina is board certified and is a member of the American Academy of Nurse Practitioners.

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