Although peanut butter has been around for over 200 years, in the past few decades the incidents of severe, life-threatening allergies has interefered with many family’s
While regular peanut butter has been around since 1895 as a sandwich spread, a snack dip, or just as a salty, nutty ingredient in baked goods, peanut allergies have been on the rise in the past few decades. As many people have developed life-threatening allergic reactions to peanuts and peanut butter, having a good peanut butter substitute can help people enjoy the snacks that typically rely on peanut butter without worries of a reaction.
Made from roasted peanuts ground up with oil, peanut butter is a very popular spread that makes great snacks, so finding an alternative to it is important and helpful. Whether you want an ingredient to spread on a sandwich or you need an ingredient for a cookie recipe, you may want to try one of our natural peanut butter alternatives from the list below.
Even if you don’t have a nut allergy, this selection of nut butter and seed butter is delicious and nutritious.
Table of Contents
Sunflower Seed Butter
Sunflower seed butter is a delicious nut-free alternative to peanut butter. If you are allergic to tree nuts, sunflower seed butter makes a great nut butter alternative. If you want a spread to put on your toast or to eat with your granola, sunflower seed butter is a great choice. Sunflower seed butter is made from the roasted, ground seeds of the beautiful sunflower.
Usually, oil and some salt are added to the ground seeds, and often, these spreads are made in facilities free from peanuts and tree nuts. Therefore, if you have a severe allergy to tree nuts or peanuts, this is a safe alternative spread. Be sure to read labels to make sure that your sunflower seed butter is safe for you.
Sunflower seed butter is nutritious as well as delicious. A tablespoon of this tasty nut butter alternative has only 99 calories and 9 grams of fat. The fat in sunflower seed butter is mostly unsaturated fat, the kind that fights inflammation and lowers cholesterol. It is also high in vitamin E and magnesium.
If you need a substitute for your favorite peanut butter recipe, sunflower seed butter is one of the top choices for baking.
Almond butter is a peanut butter alternative that is made from humble almonds. Almonds are roasted and ground up to create this spread that is good on sandwiches or as a dip for fruit. Almonds have been grown for centuries and eaten as snacks.
The almond is a tasty tree nut that was historically grown in the Middle East, as well as in Mediterranean places like Spain and Italy. While almonds are popular all over the United States, California is the only state which produces almonds.
Almond butter is a nut butter that is full of nutrition. It is high in monounsaturated fat which helps to lower the levels of bad cholesterol in your blood. It can also help control your blood sugar levels and helps you stay satisfied after a snack because of its healthy fats and excellent protein levels.
Because almond butter is high in magnesium, it may help increase your insulin sensitivity, decreasing your risk of developing diabetes.
Created from roasted soybeans, oil, and salt, soy nut butter has a wonderfully thick, creamy texture. Some companies add palm oil and sugar to their soy nut butter, so be sure to read labels to make sure that you are getting the most nutritious spread.
Soy butter is nutritionally very similar to peanut butter. It has 95 calories per tablespoon with 8 grams of fat, most of it the “good” kind of fat. It has 3 ½ grams of protein per tablespoon and small amounts of minerals like calcium and iron.
If you need a peanut butter alternative for dipping pretzels or for spreading on crackers, hazelnut spread may be exactly what you want. While most people think of a chocolate and hazelnut mixture called Nutella when they think about a hazelnut spread, you can also find a spread that is made of ground raw or roasted hazelnuts without the added sugar of the chocolate-flavored version.
Hazelnuts themselves are loaded with beneficial nutrients. They have copious levels of cancer-fighting antioxidants and excellent levels of healthy fats. Hazelnuts also include copper, manganese, and vitamin E. Because of the levels of Omega 3 fatty acids in the hazelnut, consuming these delicious nuts may help improve your cholesterol levels and lead to improved cardiovascular health.
You can buy commercially produced hazelnut butter, but it is also pretty easy to make it yourself in your own kitchen. You will start with raw, or unroasted, hazelnuts. Place them on a baking sheet and bake them in an oven that is preheated to 165 degrees. After 15 minutes, remove the baking sheet and let them cool to the touch.
Hazelnuts have a skin on them that will need to be removed to improve the texture of the finished product. Removing the skins is easy. Simply gather the nuts up in a clean tea towel and rub the nuts between your hands. The skins will fall off, and you can pick the nuts out of the towel.
Put the nuts in a food processor and blend them on high until they are smooth. You can add a bit of salt to taste. Put the finished product in the refrigerator for storage.
Coconut butter is a food spread made from the meat of a coconut. It is wonderful as a dip for fruit, spooned into a smoothie, or just eaten plain off of a spoon. Coconut butter includes coconut oil. Because coconut oil is solid at room temperature, you may find that coconut butter has a slightly different texture from other nut and seed butters.
You may need to microwave the coconut butter for a few seconds and stir it with a knife or spoon to improve the texture before you use it.
Because coconuts have so many nutritional benefits, they are called a super food! That means that coconut butter is a wonderful snack that is good for your health. But, it is more than just nutritious, the flavor of coconut butter is also absolutely delicious.
Whether you want to spread it on a bagel, put it in a smoothie, drizzle it over a waffle, or add it to your oatmeal, coconut butter is a delicious nut butter alternative.
Made from sesame seeds, tahini is frequently found in Middle Eastern cooking. Tahini has a toasted nut type of flavor, and it is typically sold unsweetened.
Tahini makes an excellent spread for sandwiches, and you can pair it with a sweet jam or even honey to make a version of the classic peanut butter sandwich. In places like Greece you can even buy tahini with cocoa or honey in it. Another name for tahini is sesame butter.
Tahini can also be used as a dip. It pairs well with pretzels and graham crackers to make delicious snacks. You can also use this delicious seed butter as an ingredient in cooking.
Tahini generally has an oily layer on its surface, but that is okay. The oil is simply from the sesame seeds which are ground to create tahini. It is pretty simple to incorporate the oil into the tahini paste. Simply use a knife to stir the layers together, and it won’t take long for the tahini to be a delicious spreadable paste.
You can make tahini at home in a food processor. Roast a mound of sesame seeds in the oven for 6 to 8 minutes at 350 degrees. Grind the sesame seeds in your food processor with some olive oil until you get a spreadable paste.