She Strengthens

Break Free from Peanut Butter: 12 Healthy Alternatives to Try

Are you tired of the same old peanut butter routine? Whether you’re allergic, intolerant, or just looking for a change, there are plenty of delicious and nutritious alternatives to try. From nut butters to seed butters, we’ve got you covered.

The Lowdown on Peanut Butter

Before we dive into the alternatives, let’s take a closer look at peanut butter. Two tablespoons of peanut butter contain around 190 calories, 16 grams of fat, 8 grams of protein, and 3 grams of sugar. While it’s a good source of omega-6 fatty acids, it’s lacking in omega-3s. And let’s not forget about the common allergen concerns.

Nut Butters

1. Almond Butter: With a similar nutritional profile to peanut butter, almond butter is a great alternative. It’s rich in omega-6 fatty acids, potassium, and vitamin E. Try making your own with raw almonds, honey, and salt.

Recipe idea: Swap peanut butter for almond butter in your favorite banana smoothie.

2. Coconut Butter: This tropical treat is low in protein but high in saturated fat. Use it sparingly and pair it with fortified bread or protein-rich foods.

Recipe idea: Make coconut butter pancakes for a sweet breakfast treat.

3. Hazelnut Butter: Hazelnuts are packed with protein, fiber, and vitamin E. However, they’re lower in protein than peanut butter, so be sure to pair them with protein-rich foods.

Recipe idea: Try hazelnut butter pasta for a creamy and flavorful dish.

4. Macadamia Nut Butter: With a high fat content, macadamia nut butter is best consumed in moderation. It’s rich in monounsaturated fats and can help lower cholesterol levels.

Recipe idea: Make macadamia nut butter cookies for a tasty treat.

5. Pecan Butter: Pecans are a nutrient-dense nut, rich in vitamins, minerals, and antioxidants. They’re also high in fat, so be mindful of portion sizes.

Recipe idea: Spread pecan butter on banana bread for a delicious breakfast.

6. Pistachio Butter: Pistachios are a great source of protein, fiber, and potassium. They’re also lower in fat than many other nuts.

Recipe idea: Make pistachio butter and dried cherry sandwiches for a healthy snack.

Seed Butters

1. Soy Butter: Soy nuts are a great source of protein and isoflavones, which can help prevent heart disease and cancer.

Recipe idea: Spread soy butter on an English muffin for a tasty snack.

2. Walnut Butter: Walnuts are rich in antioxidants and omega-3 fatty acids. However, they’re high in saturated fat, so consume in moderation.

Recipe idea: Dip carrots in walnut butter for a healthy and crunchy snack.

3. Cashew Butter: Cashews are a good source of magnesium, copper, and zinc. They’re also lower in protein than many other nuts.

Recipe idea: Make cherry cashew granola bars for a healthy on-the-go snack.

4. Pumpkin Seed Butter: Pumpkin seeds are a superfood, rich in protein, fiber, and beta-carotene.

Recipe idea: Spread pumpkin seed butter on oatmeal for a nutritious breakfast.

5. Sesame Seed Butter (Tahini): Sesame seeds are a great source of calcium, magnesium, and fiber.

Recipe idea: Snack on fresh fruit and sesame seed butter for a healthy treat.

6. Sunflower Seed Butter: Sunflower seeds are rich in magnesium and antioxidant vitamin E.

Recipe idea: Make sunbutter oatmeal cookies for a tasty and nutritious treat.

There you have it – 12 healthy alternatives to peanut butter. Experiment with different recipes and find your new favorite spread!