Peanut Butter Substitutes

Recently, Bill developed a nut sensitivity. It’s not a full-blown allergy but let’s just say that if he consumes any kind of nuts, it is not pleasant for him. This is a guy who used to love eating peanut butter but can’t do that anymore. Therefore, we’ve had to find peanut butter substitutes that we could use in our recipes and everyday life, if we wanted that nutty flavor without the negative consequences of consuming nuts.

Luckily, we discovered plenty of peanut butter substitutes. This is good news for us and also for you, if you’re living with allergies or a nut sensitivity like Bill has.

Why you need peanut butter

Peanut butter gives certain qualities to baked goods, desserts and savory dishes. For instance, it does a great job of binding ingredients. Also, peanut butter can enhance the overall flavor of baked goods like cookies and breads, plus add nutritional value since it is packed with protein, healthy fats and nutrients.

When making our Crock Pot Choclate Nut Clusters, we rely on peanut butter chips to enhance the flavor of this sweet. At the same time, it adds a nutty flavor to savory dishes, too. Finally, you can use peanut butter as a thickening agent in soups, stews and chilis. In the past, I’ve added it to butternut squash soup.

Common peanut butter substitutes

It is true that peanut butter substitutes can change the texture, flavor or consistency of a recipe. Having the exact ingredient a recipe calls for is ideal but it’s not always possible. In such cases, these options are great choices. You can use any of these substitutes in a one-to-one ratio to replace peanut butter.

The one caveat to these suggested substitutes: a number of them include other kinds of nuts, which may trigger the same kinds of allergic reactions that peanut butter does. For instance, Bill’s nut sensitivity isn’t just to peanuts. It also includes almonds and hazelnuts.

If this describes someone in your family or someone you will be cooking for, skip over the suggestions below involving almond, cashew, hazelnut, macadamia and other nuts if you know or suspect those will cause issues. Instead, jump right to the nut-free options instead.

Almond butter

Almond butter is made from ground almonds and is the most popular choice for replacing peanut butter in baking, cooking and eating. It is thicker than peanut butter and has a grittier texture. Because of this, baked goods may have a different texture, too.

Cashew butter

Cashew butter is milder and sweeter in flavor but slightly creamier than peanut butter. Because it is creamier, it works well in savory sauces and dressings. Keep in mind that cashews are softer than peanuts, so they won’t be as strong of a binder as peanut butter.

Hazelnut butter

Hazelnut butter has a higher fat content than peanut butter but it is lower in calories. It is available in sweetened, unsweetened, salted and unsalted varieties. Hazelnut butter has a slightly sweet taste, so it works well in parfaits, smoothies, desserts and other sweet treats.

Brazil nut butter

Brazil nut butter is similar in look and texture to peanut butter but much less sweet. Some people say it tastes like coconut. Brazil nut butter can be used in muffins, cakes and cookies. It also makes a great topping on a crumble or pie.

Macadamia nut butter

Macadamia nut butter has a sweet, nutty taste and a creamy consistency. It is more expensive than other nut butter, so it’s best in recipes that call for small quantities. Macadamia nut butter works best in baked goods, smoothies, marinades and sauces. 

Tahini

Tahini is a nut-free alternative made from ground sesame seeds combined with oil and salt. You can use it as a spread on sandwiches or as a peanut butter substitute in sauces and dressings. 

Sunflower seed butter

Sunflower seed butter is made from ground sunflower seeds and has a similar texture and creaminess to peanut butter. It works well in baked goods as well as a spread for crackers, bread, fruit and vegetables.

“I have peanut and tree nut allergies, so SunButter, made from sunflower seeds is a staple in my kitchen,” says Sara Nelson of Real Balanced. “It’s a one-to-one substitute for almond butter and peanut butter, which means I can use it wherever I’d normally use a nut-based spread.”

Coconut butter

Coconut butter is made by grinding the meat of the coconut and combining it with salt and sugar. It has a somewhat distinct taste, so make sure the coconut flavor works well with whatever you are making and want to use as a substitute for peanut butter.

Soy nut butter

Soy nut butter is made from ground and roasted soybeans. It has a neutral flavor and takes on the flavor of whatever it is combined with. It works well in baked goods and as a spread. 

Pumpkin seed butter

Pumpkin seed butter — or pepita butter — has a similar texture and taste to peanut butter. It works best as a spread, in smoothies or as a dip for apples and other fruits.

Maple butter

Maple butter is very sweet and made from real maple syrup. It works best in baked goods and other sweet treats. Maple butter has a strong maple flavor, which might impact the flavor of your dish.

Powdered peanut butter

Powdered peanut butter is made from real peanuts that have been dehydrated with some of the fatty oils removed. It works best in smoothies and shakes. When using it in sauces and dressings, you will have to add a little water first. Check the label to see how much water is recommended. Note: do not use this substitute if you can’t tolerate peanuts.

Portions of this article originally appeared on Food Drink Life.