A healthy peanut butter substitute

Like most Americans, I love peanut butter. Growing up it was a staple in my diet and this carried over into my adult life. But what I don’t love is the calories and fat that come with it (I know, I know, nuts are considered healthy fats and you should keep them in your diet). Thankfully I’ve discovered powdered peanut butter!


So what exactly is powdered peanut butter? I hear that question all the time! It’s basically peanuts that have been pressed to remove a ton of the oils and fats so you’re left with a powder. This powder is a lot lower in calories and can be easily reconstituted into the peanut butter you know and love with water. It’s super simple!

powdered_pb     powdered_pb_made

At 45 calories and 1.5g of fat per serving, you’ll want to eat it with everything. And I mean everything! Since it is so versatile, you can use it a ton of different ways. Add it in its powder form to smoothies, batters, and sauces to infuse a peanut butter taste to your recipe. Or reconstitute it with some water and eat it with apples (perfect for a post-workout snack), celery, or toast. Whatever your heart desires!

My personal favorite is to eat it with oats. In the morning I’ll take some powder, add enough water so it’s on the thinner side, and add some old-fashioned oats to it. This makes a quick and cheap version of overnight oats. The key here is to make the peanut butter a bit on the creamier side so it mixes and coats the oats better. Because you control how much water is added to it, you get to decide on the texture.

Pro tip: make sure you add your water slowly and carefully. I cannot tell you how many times I added too much water on accident and it turned out way too thin.

While it is more expensive than regular peanut butter, a container does last a good amount of time. Plus, being able to enjoy one of my favorite snacks guilt-free is worth the extra couple of bucks.

Have you tried powdered peanut butter before?

Eating peanut butter doesn't have to be a high calorie snack. Check out my post all about powdered peanut butter!

29 thoughts on “A healthy peanut butter substitute

  1. I have seem this at the store so many times and I have been curious about it been never bought because I didn’t know much about it. Thank you for the info! It definitely seems like a healthier choice, and I love peanut butter!! I love to make thai food and a lot of sauces call for peanut butter, when adding to a recipe or sauce to you just add the powder or do you add water to it to reconstruct it first?

    1. Personally I add the water and turn it back into peanut butter. Not sure if you have to do this but in my mind it helps with the creaminess of the sauce.

    1. I don’t think the particular brand I use was on shark tank, but there are so many episodes it’s hard to keep track (and I’m obsessed with that show). Usually powders kind of freak me out too, but they’re just crushed peanuts!

  2. I have seen this stuff in the grocery store and had no idea how the heck I was supposed to use it. Now I HAVE to try it out. How much is in a serving? Our usual peanut butter is 2 Tbsp per serving and has somewhere around 190 calories, which led me to almost completely cut it out when my doctor said I had to shrink my belly. Now that I’m a healthy weight, I want to enjoy it again, but I just can’t get over the sticker shock of that nutrition label.

    1. A serving is 12 grams (so close to the same amount as regular pb if I remember correctly). I love eating it with an apple – you get more than enough pb and it’s only around 120 calories! Plus it’ll keep you full!

  3. I so glad I know about this now! I have seen powdered peanut butter but I had no idea all the oils were removed – fantastic! I’m definitely going to pick this up.

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