Peanut butter is a staple in many recipes and cuisines. It’s an extremely versatile ingredient, whether you use it in baking, salad dressings, marinades, or the classic PB & J sandwich. It’s a bummer, though, if you are allergic to peanuts.
So what if you are allergic to peanuts and want to eat something with a similar taste and consistency? This article is definitely worth reading, in that case. This article will help you find the best substitutes for peanut butter!
What are the best substitutes for peanut butter? The best peanut butter substitutes are almond butter, cashew butter, hazelnut butter, walnut butter, tahini, coconut butter, and pecan butter.
However, before we get to the best substitutes for peanut butter, let me tell you a little bit about peanut butter itself.
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Quick Peek: Peanut Butter
This section will help you understand all about peanut butter. You will get information on peanut butter’s flavor and texture, uses, and nutrition.
What Is Peanut Butter?
Peanut butter is a spread made with dry roasted peanuts. It contains various other ingredients such as salt, sugar, and emulsifiers. The United States is the leading exporter of peanut butter. It is also where most peanut butter is consumed.
Many variations of peanut butter have been available on the market lately. Peanut butter with chocolate is one of the most famous ones. It acts as a great source of plant-based protein.
Describing Peanut Butter: Flavor And Texture
Peanut Butter is mainly available in two forms, smooth and crunchy. Crunchy peanut butter usually contains coarsely ground pieces of peanuts to give the peanut butter some extra texture.
In the smooth peanut butter variant, the peanuts are ground more finely and uniformly. When I talk about taste, peanut butter is salty, sweet, and nutty in flavor.
It tastes like salt-roasted peanuts. The chunky variant has pieces of salted peanuts that add a great flavor to the peanut butter.
Uses Of Peanut Butter
Peanut butter has a lot of uses. For starters, since it is a spread, it goes really well on different types of bread. Moreover, the combination of slightly salty peanut butter with sweet fruit jelly is an extremely popular classic.
Peanut butter can be used for various other things other than just as a spread. Peanut butter makes a great and healthy addition to most baked goods. Moreover, when thinned down with certain ingredients, it goes really well as salad dressing and in marinades.
Peanut Butter On The Health Radar | Looking Through The Wellness Telescope
Peanut butter is a healthy spread with a decent amount of protein. However, it still is very high in calories. Only 2 tablespoons or 32 grams of peanut butter contains 188 calories. Out of these, around 143 calories are from fat.
Peanut butter is low in carbohydrates and has some amount of dietary fiber. It carries vital minerals such as sodium, potassium, calcium, and iron. It does contain saturated fat but does not have any cholesterol. It should be eaten in moderation.
Now that you know all this about peanut butter, without further ado, let me get to the main attraction of this article which is the best substitute for peanut butter!
11 Best Peanut Butter Substitutes
This section will help you with the best peanut butter substitutes. Moreover, you will get to know which substitute for using in what way. Read on to know all about them!
1. Almond Butter
Almond butter is nutritionally richer than peanut butter. Moreover, it has a texture and health benefits very similar to peanut butter. This makes it a good substitute for peanut butter.
Almond butter contains a very similar amount of proteins, fats, and sugar to peanut butter. Moreover, it has almost the same amount of calories as peanut butter. It also comes in smooth and crunchy variants, just like peanut butter.
Almond butter can be used as a substitute for peanut butter in any recipe. However, the texture of certain baked goods might change with the use of almond butter as opposed to peanut butter.
2. Cashew Butter
Cashew butter is another great variant of nut-based butter. It tends to keep a smooth texture once formed into a paste, similar to peanut butter. This makes it a good substitute for the same.
Cashew butter has a creamy consistency due to the high amount of fat. However, an important thing for you to remember is that it has a lower protein content than peanut butter.
Cashew butter can easily be used as a substitute for peanut butter in various baked products. You can follow the classic 1:1 ratio while using it as an alternative to peanut butter.
3. Walnut Butter
Walnut butter is another nut butter with a nutty flavor and spread-like consistency. It makes a good substitute for peanut butter.
Walnuts are a great source of antioxidants, vitamins, and minerals. So is walnut butter. It has a sweet and slightly salty flavor like peanut butter and can be used as a substitute in various recipes.
You can follow a 1:1 ratio while using it as a substitute. Walnuts, however, are lower in protein and have a high amount of saturated fats. Hence, walnut butter must be eaten in moderation.
4. Hazelnut Spread
When I talk about hazelnut spread, I am sure that the first that must have come to your mind is Nutella. However, Nutella is very high in calories and has a high amount of sugar content.
Luckily, there are various other hazelnut butter and spreads available in the market. Hazelnut butter has low carbohydrates and high fat, similar to peanut butter. Hence, it makes a good substitute for the same.
Hazelnut butter, due to its sweet flavor, might not make the best substitute in savory recipes. However, it can work very well as a peanut butter substitute in various desserts and can be used as a breakfast spread.
5. Pecan Butter
Pecans have a buttery taste and a slightly floral aroma. Pecan butter has a fine nutty taste and can be used as a substitute for peanut butter.
Moreover, pecans are packed with various vitamins and minerals. They have a lot of fiber, and a few studies have found that they help lower cholesterol levels.
However, the one drawback about pecans is that they have a higher fat content than peanuts. Hence, despite how tempting it may be, pecan butter should be eaten in moderation.
6. Pistachio Butter
Pistachio butter is packed with fiber and has a high protein content. It can be used as a substitute for peanut butter with similar nutritional values.
Pistachios are said to help lower cholesterol and boost antioxidants. They are packed with various vital nutrients and are good for health. So they definitely make a good substitute as far as the nutritional aspects are concerned.
Pistachio butter can work as a substitute for peanut butter in various recipes. You can easily use it as a spread in baking and in various savory recipes.
Tahini is a paste from middle eastern cuisine essentially made with sesame seeds ground with olive oil. It has a paste-like consistency, similar to that of peanut butter. It can very well be used as a substitute for peanut butter.
Tahini is high in calcium. Moreover, since it is a seed, it can effectively be used as a substitute by people with a tree nut allergy.
However, one important thing to remember while using it is that it does not carry the sweet flavor that peanut butter does. It might not work as the best substitute for desserts, but it can be used in various savory recipes.
8. Sunflower Seed Butter
Sunflower butter is made by toasting sunflower seeds and blending them into a paste or butter with a flavor and texture similar to that of peanut butter.
Sunflower seed butter is again a great option for anyone with a tree nut allergy. It is higher in iron, manganese, and vitamin E as compared to peanut butter. So, it works well in terms of nutritional aspects too.
Sunflower butter can be used as a substitute in both sweet and savory recipes. It also has some amount of sugar, just like peanut butter.
9. Granola Butter
Granola butter is a nut-free spread made with oats and comes in various flavors. It makes a great substitute for peanut butter.
Granola butter is gluten-free and packed with proteins, fats, and fibers. It is naturally sweet from the flavor of oats blended with maple syrup. However, it is still low in sugar and has minimal ingredients.
Granola butter might not be the best option for savory recipes. However, it makes a great substitute for various desserts. You can use a 1:1 ratio while using it as a substitute.
10. Coconut Butter
Coconut butter has a natural sweetness and a great unique flavor. If you are a fan of the flavor of coconuts, you can very well use it as a substitute for peanut butter.
Coconuts are extremely healthy. However, they contain very little protein. Moreover, they are a little high in saturated fats. So, these are things worth remembering when using coconut butter.
You can use it as a substitute in various sweet and savory recipes. However, if you don’t want the flavor of coconut to be too overpowering, you can use half the quantity as that of peanut butter in any recipe.
11. Soy Nut Butter
Soy nut butter has a very similar flavor to peanut butter. Moreover, it is packed with protein. This makes it a great substitute for peanut butter.
Soy nuts are said to have more protein than peanut butter. They also have essential amino acids. Moreover, soy products are also said to help prevent heart disease.
Soy nut butter can be used as a substitute in both sweet and savory recipes. You can follow a standard 1:1 ratio for substitution.
By now, you must have gone through the entire list of substitutes. However, are you still confused about which one would work best? Let me break it down further for you so you can choose your substitute more easily.
Most Suitable: Sunflower seed butter is the most suitable substitute for peanut butter.
Easily Available: Almond butter is the most easily available substitute.
Best Flavor Profile: Soy nut butter will give the best flavor profile when used in place of peanut butter.
I hope this article has helped you find the best substitute for peanut butter. Quite a lot of substitutes given are nut butter. So, you must remember to avoid using these substitutes if you have any form of tree nut allergy.
However, a few substitutes are completely nut-free and can easily be used. Most substitutes would work for both savory and sweet recipes.
But, you can choose your substitute based on what particular flavor profile you are looking for, and I am sure it will leave you happy and satisfied!
Frequently Asked Questions (FAQs)
Does peanut butter make you gain weight?
Peanut butter is not linked to weight gain, if eaten in moderation.
How can you eat peanut butter?
Peanut butter can be eaten as a spread and can be added to various sweet and savory recipes, to enhance their flavors.
How much peanut butter can I eat in a day?
The recommended amount of peanut butter that can be eaten in a day is 2 tablespoons which is approximately 32 grams.
Can I add peanut butter to milk?
Yes, you can blend peanut butter with milk to make delicious smoothies and milkshakes.
Can I eat peanut butter without anything else?
Yes, you can always eat a spoonful of peanut butter straight from the jar!