Peanut butter is a lunchbox staple around the world. It’s versatile, budget-friendly, and great to add protein and other nutrients to your meals. But it can also get boring, and for those with peanut allergies it’s a serious no-go. Luckily, there are some yummy alternatives!
First, let’s crack some nut-tritional facts: All nut butters are high in calories with each 2-tablespoon serving delivering about 150 to 200 calories—70% of those calories come from fat. But don’t let the numbers scare you away. The healthy fats in nut butters will keep you feeling fuller longer, helping you to control your appetite. No matter the nut (or seed), it’s going to supply unsaturated fats, omega fatty acids, fiber, vitamin E, and plant sterols that are good for your heart.
Some delicious nut (and seed) butters to consider:
1. Almond Butter Almond butter might as well be peanut butter’s better looking twin! It has a sweeter, milder taste, and it’s a good swap for PB due to it’s similar appearance and nutritional content. Also, almond butter is a better pick for heart-health since it’s higher in calcium, potassium, and magnesium—three important minerals for keeping your ticker working properly.
2. Pistachio Butter It may look like mashed peas, but this spread is delicious! It has a savory, buttery taste and, compared to peanut butter, it’s lower in calories and fat. Because the nut is naturally lower in fat, other oils, such as olive oil, are added in during manufacturing to amp up the creaminess of the spread. Consider adding pistachio butter to savory dishes, like pistachio pesto.
3. Macadamia Butter This nut butter has a creamy, buttery taste and is lightly sweet. Of all the nuts, macadamia contains the most fat (the saturated kind!) making it easier to spread than other nut butters. A yummy idea: Add a dash of vanilla extract to macadamia butter and use it to lightly frost cupcakes.
4. Cashew Butter Contrary to popular belief, cashews aren’t nuts, they’re seeds! Cashew butter is similar to peanut butter in taste, but it contains more iron, copper, and magnesium. For a mineral punch, sub in cashew butter when making peanut butter cookies.
5. Sunflower Butter Love sunflower seeds but hate the messy shells? This spread is for you! The consistency and texture are similar to peanut butter, but the taste is uniquely sunflower seed. It’s also an excellent option for those with peanut or tree nut allergies.
Have you tried any of these peanut butter alternatives? Share your thoughts in the comments below!