Peanut butter sandwiches and crackers are a common after-class snack for kids. There is a wide variety of peanut butters available, but not all of them are equivalent.
A lot of businesses ruin a protein-rich snack by adding sugar, vegetable oil, and trans fats. Consuming unhealthy amounts of added sugar and trans fat has been linked to cardiovascular disease and other health issues. Go for one that contains just peanuts and maybe salt if you’re seeking for the healthiest choice.
Further, if allergies are a factor or you’re just looking to shake things up, it may be beneficial to explore alternate options. We’ve got you covered with a variety of tasty alternatives to peanut butter that hold their own in terms of nutrition and flavor.
What is Peanut Butter?
Peanut butter is a tasty spread made from ground roasted peanuts. It is a popular food all over the world, and there are many different types of peanut butter available.
Peanuts are legumes that grow underground in pods on trees. The pods contain several seeds that are covered by a thin brown skin. When you roast peanuts, you remove the skin and cook them until they turn golden brown. Then you grind the peanuts into a smooth paste that has a creamy texture.
You can add other ingredients to create different flavors of peanut butter. Some popular flavors include honey, cinnamon, chocolate and strawberry jam. Peanuts can also be mixed with other nuts like cashews or almonds to create even more variety!
One tablespoon of peanut butter contains around 190 calories and 15 grams of fat (8 grams being saturated fat). It also contains 6 grams of protein and 4 grams of fiber which makes it an excellent source of energy for people who need extra fuel during physical activity such as running long distances or playing sports professionally (basketball players for example).
Best Substitutes for Peanut Butter
1 – Walnut Butter
Compared to peanut butter, walnut butter has higher concentrations of iron and magnesium. Walnut butter, like plain walnuts, has a nutty flavor and a hint of bitterness.
Peanut butter, on the other hand, is often more mellow and sugary. If you enjoy the flavor of walnuts, you may find that walnut butter is a suitable alternative to peanut butter.
2 – Almond Butter
Almond butter is an excellent substitute for peanut butter because it is similar in taste, texture, and nutrients to the latter.
People who are allergic to peanuts can safely eat almond butter as a substitute, provided they are not also allergic to tree nuts.
In addition, it may be used interchangeably with peanut butter in recipes using a simple one-to-one ratio.
Almond butter has a nutty flavor and can be found in most modern supermarkets. Like luxury peanut butter, almond butter may be found in a variety of flavors, including honey-roasted and chocolate.
3 – Pecan Butter
High levels of manganese, thiamin, and copper may be found in pecan butter, among the more than 19 vitamins and minerals it contains. There’s a good amount of fiber in there too.
In addition, pecans have 400% more antioxidants than almonds and 566% more than peanuts, making them the nut with the greatest antioxidant content.
Pecan butter is delicious, but it’s not something you should eat every day because of the high calorie and fat content compared to other alternatives.
4 – Sunflower Seed Butter
Does anyone else long for the days when peanut butter was your only option to satisfy your PB&J cravings? These times have passed.
Sunflower seed butter is a delicious addition to our diet.
Of course you’re familiar with sunflower seeds, but have you ever tried sunflower seed butter? It’s not only really tasty, but it’s also a great source of protein and vitamin E.
If you don’t already have some of this incredible sunflower seed butter on hand, you’re seriously missing out.
5 – Pea butter
Pea butter, although sounding like peanut butter, actually has no nuts in it and is the last alternative to peanut butter. This is a gluten-free option that is made from brown peas.
For those who also have an allergy to tree nuts, this is a safe alternative.
6 – Macadamia Nut Butter
Most people who like a buttery, somewhat nutty taste enjoy Macadamia Nut Butter. To put it simply, macadamia nuts are lighter in color than peanuts, thus macadamia nut butter will be lighter in color as well.
Macadamia nut butter is a nutritious option because it contains healthy fats and proteins. It’s satiating and full, like peanut butter, because of the high protein and fat content.
7 – Tahini
Tahini, commonly known as sesame butter, is a popular ingredient in Middle Eastern cooking.
Tahini is a nut paste similar to peanut butter in that it provides healthy fats and protein. Tahini, on the other hand, is made by grinding sesame seeds into a paste as opposed to nuts or peanuts.
A comparable texture, tongue feel, richness, and consistency of peanut butter is achieved by combining sesame oil and salt with the tahini.
Use tahini as a spread on sandwiches or a dip on its own. It’s a must-have in a wide variety of dips and salad dressings, including hummus, baba ganoush, and many more.
Tahini is a fantastic peanut butter alternative that can be used in its place in many recipes (including sauces, salad dressings, and dips).
Tahini’s savory flavor is more similar to hummus than sweet peanut butter, so it’s not a great fit for peanut butter and jelly or peanut butter and honey sandwiches.
Since tahini is not as sweet as peanut butter, it may not be as appealing to the taste buds of children.
Tahini can stand in for peanut butter in baked products since it has a comparable texture and won’t affect the final product’s consistency, but it has a little less nutty and sweet and a bit more earthy taste.
Whether you need to find a peanut butter alternative due to an allergy or a dietary preference, there are a number of tasty options out there that you can try in place of peanut butter in cooking, smoothies, and baking.