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6 Low-Calorie Peanut Butter Alternatives for Nut Allergy 2024

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6 Low-Calorie Peanut Butter Alternatives for Nut Allergy 2024

Peanut butter is one of the most popular condiments in tens of millions of households. Used in everything from the classic peanut butter and jelly sandwich to flavoring cookies, adding protein and healthy fats to smoothies, and being enjoyed on a banana or apple, peanut butter is a ubiquitous part of many people’s diets. But often allergies or other nutritional considerations limit its use. Peanut allergies are one of the most common allergies among adults and often the most severe if breached. Store-bought peanut butter made by the food industry can also be high in additives that can be problematic for some. Whether you’re dealing with a peanut allergy that prevents you from enjoying peanut butter or you want a healthier alternative, here are some delicious options you’re sure to love.

Cover Photo:foodservicedirect.com

The Peanut Butter Alternatives for Nut Allergy

| Sunflower Butter

If texture is an issue when trying to find a good peanut butter alternative, then consider putting a jar of sunflower butter into your cart. This option, which is made from sunflower seeds, ends up being very close to peanut butter as far as spread-ability and texture are concerned. On top of that, since it doesn't contain legumes (like peanuts) or tree nuts (like cashews or almonds), it's good for those with allergies to both.

Another added bonus? Sunflower butter is low in sugar, and it contains plenty of fiber and protein, more so than peanut butter and those other nut butters, making it good for you as well. Sunflower seed butter works perfectly in baked goods and as a spread for bread, crackers, fruit and vegetables. You can also make an at-home version with seeds, brown sugar and salt in a blender.

| Pea Butter

Don't let the name's similarity to "peanut" butter fool you. Thistype of butter is made from peas (the vegetable) that have been mashed and turned into a tasty spread. There are several different types of pea butter to choose from, including one made from brown peas and sold as a spread, and another consisting of freshly harvested peas that are mashed and immediately spread on top of bread. Full of vitamins and minerals, as well as the added benefit of being gluten-free, pea butter might not taste like peanut butter, but it is super good for you!

| Coconut Butter

Created by grinding the meat of a coconut and combining it with salt, sugar, and other flavor elements, coconut butter is a great peanut butter alternative. Depending on the flavor profile of the added elements, it can create a similar taste and texture to the original.

It's worth noting that coconut butter is higher in saturated fat than peanut butter, which is something to consider when making dietary choices. But it does contain plenty of healthy nutrients. For example, it can boost your metabolism because it takes more calories to digest it than it contains, and it strengthens your immune system as well. Add in the fact that it's low in sugar and calories and that it tastes good and is easy to spread, and it's easy to see why coconut butter is a good option when you don't want all of the calories and sugar of peanut butter.

It's also easy to cook with coconut butter in ways that peanut butter doesn't allow you to, so feel free to add some to your pancake orwaffle batter.

| Tahini

Created from sesame seeds ground into a paste with salt and oil, the nut-free alternative tahini is a common element in many Middle Eastern cuisines. While it's not as commonly consumed on its own, it makes a particularly great nut-free peanut butter alternative for sauces and dressings.

Tahini can work in baked goods as a peanut butter substitute, as it has a similar texture and will not alter the consistency of the final product, but the flavor is a little less nutty and sweet and a bit more earthy. It is one of the most common peanut butter alternatives for nut allergies.

| Chickpea Butter

Chickpea butter is a relatively new product but makes for a fantastic peanut butter alternative for those with allergies or who want a healthier peanut butter alternative.

Hummus is a nutrient-dense spread made from cooked, mashed chickpeas, tahini, olive oil, lemon juice, and spices. A 2-tablespoon (30-gram) serving provides just 2.6 grams of fat, 6 grams of carbs, 1.2 grams of fiber, and 1.5 grams of protein.

Research shows that people who regularly consume chickpeas — which are a legume or pulse — or hummus tend to consume more dietary fiber, polyunsaturated fatty acids, folate, magnesium, potassium, iron, and vitamins A, E, and C.

Chickpeas are also much more environmentally sustainable than almonds or other nuts.

| Granola Butter

As intriguing as it may sound, granola butter is a nut- and gluten-free spread made primarily of humble oats. Other ingredients often include flax seeds, olive oil, and coconut oil. Given that it’s made out of oats, granola butter is high in fiber and thus provides multiple health benefits, including prolonged feelings of fullness, improved blood sugar management, and cholesterol-lowering effects.

Nutrition-wise, one 2-tablespoon serving of granola butter contains 215 calories, 3 grams of added sugar, and 5 grams of saturated fat. So while it can absolutely be a part of a healthy diet, it's definitely best to enjoy granola butter in moderation.

Granola butter works best as a peanut butter substitute for sweet sauces and dressings, as a spread for bread or pancakes, or as a topping for oatmeal and yogurt.

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