Allergies hinder people from reaping the benefits that peanut butter has to offer. You don’t have to fret as there are numerous substitutes available for peanut butter.
Healthy alternatives exist which promise heart protective qualities to those who are turned off by the taste of the delicious peanut butter (3).
Here are healthy substitutes that you can consider if you are allergic to peanuts.
Best Peanut Butter Substitutes
1. Almond Butter
Almond butter is an ideal source of omega-3 fatty acids and the quantity is more when compared to peanut butter.
Try almond butter smoothie if you cannot have a peanut butter banana smoothie for breakfast!
2. Sunflower Seed Butter
Sunflower seed butter is the closest to peanut butter in terms of texture and flavor. It is easily available in grocery stores. It has nutty flavor and can be easily spread.
You will seldom miss peanut butter if you try sunflower seed butter. You can make it at home easily and it is considered to be better than peanut butter in terms of nutrition (5).
If you love nutty flavors, then you are going to fall in love with this Middle Eastern staple. Tahini is usually available unsweetened for those who do not like consuming too much sugar or have been warned not to consume sugar.
Tahini can be paired with honey and sweet jam. It is a great source of nutrients like magnesium, calcium, iron, fiber and vitamin B1. It can also lower cholesterol levels and prevent heart diseases.
Here is a quick recipe for peanut butter replacement. Toast sesame seeds and blend them in a food processor along with salt, sugar and vanilla extract to indulge in delicious tahini.
Tahini offers 4 grams of fiber and 6 grams of protein. You can use sugar-free tahini which has managed to become a popular spread and dressing. This is a low calorie substitute for peanut butter (6).
4. Coconut Butter
This Coconut Butter is basically a made out of shredded coconut which tastes delicious with jam. It tastes sweet and nutty at the same time.
Coconut is rich in fatty acids and supports immune system. It as well prevents bacterial infections and boosts metabolism (7).
5. Hazelnut Butter
Hazelnuts are good source of omega-3 fatty acids. These are loaded with proteins, manganese, copper, vitamin E and fiber.
The only difference between peanut butter and hazelnut butter is that it the latter has half the amount of protein when compared to the former.
6. Macadamia nut Butter
Macadamia nut butter is fully loaded with omega-6 fatty acids although it is less when compared to peanut butter. However, it does have a higher concentration of monounsaturated fat which is good for heart health.
Research studies have proven that macadamia nuts can prevent coronary heart disease (8).
7. Pecan Butter
Pecans are high in omega-3 and omega-6 fatty acids when compared to peanut butter. This delicious butter is packed with fiber, potassium and magnesium. This as well lowers cholesterol.
8. Pistachio Butter
Pistachio butter is a better source of fatty acids when compared to peanut butter. It is fully loaded with protein, potassium and fiber. Some research studies hint that pistachio can boost antioxidant levels within the body as well as lower cholesterol.
To make pistachio butter at home, boil almonds and pistachios together. Add a little sugar and blend the mixture.
9. Soy Butter
You must be aware of benefits of soy. If you are a vegan, you must be in love with soy milk. Soy butter is a better source of omega -6 fatty acids than peanut butter. In addition, soy butter offers a healthy dosage of protein.
The isoflavones present in soy butter helps in preventing cancer and heart disease. This is one of the best substitute for peanut butter.
10. Walnut Butter
Walnut butter is an amazing source of antioxidants along with minerals and vitamins. These can help in reducing inflammation and in improving blood vessels.
Walnuts are low in protein and rich in saturated fat. So it is better to limit the serving size. Walnut butter can be made easily at home by toasting the nuts and blending in a food processor with cinnamon and honey.
11. Pumpkin Seed Butter
If you are allergic to nuts, then you can try seed butter alternatives such as pumpkin seed butter. These are rich in omega fatty acids and provide a ton of protein which is more than peanut butter can offer (11).
Pumpkin seed butter is also rich in beta-carotene, potassium and fiber. Grind pumpkin seeds in a processor along with honey, salt and a little bit of olive oil to make a perfect peanut butter substitute.
12. Sunflower Seed Butter
Although sunflower seeds cannot offer you omega fatty acids like peanut butter, these certainly are rich in antioxidants, vitamin E and magnesium. Toast the seeds and blend them in a processor. Try this butter in place of peanut butter while making oatmeal cookies (12).
This butter is popular in Amazon where it is produced in mass scale. Despite being fatty, these nuts are believed to be good source of riboflavin, selenium, potassium, vitamins A and E.
Brazil nut butter supports digestive because of the important nutrients that are found in abundance in Brazil nuts. It is also rich in fiber.
You can use Brazil nut butter with ice cream, crepes and toast. This is a great substitute for peanut butter if allergic.
14. Cashew Butter
The trend of using cashew butter is catching up these days after almond butter and peanut butter trend.
This butter is less in fat and is packed with iron, folate, magnesium and phosphorous. It is good for heart (13). This butter makes a great substitute for peanut butter in curry.
Cashew butter was used by Portuguese during the 16th century. Today it is used while baking or making sauces or curries. This rich and sweet butter goes well with vegetables such as celery.
There are several peanut butter substitutes available. There are a few that come very close when it comes to the texture and the taste. Then there are others that are healthier substitutes. It is up to you to decide which one would be a better substitute based on the availability and the application of the peanut butter substitute.