Peanut Butter Alternatives (2024)

As somebody with multiple foodallergies, I am always trying to find substitutions for my allergens when makingdifferent recipes. I have found that peanut butter is a fairly commoningredient in baking and is often part of a variety of healthy snacks. Being at-riskfor anaphylaxis with peanuts, I have always just avoided recipes requiringpeanut butter all together, but recently I have investigated different peanutbutter alternatives. With peanut allergies being so common, a variety of peanut-freealternatives have been created, most of which you can find at your localgrocery store!

Depending on what your otherallergies are (for example if you are allergic to other tree nuts or legumes, asidefrom peanuts) then some of these might not be options for you, but hopefullythere is at least one alternative on this list that you can use as a peanutbutter substitute:

1. Sunflower butter

Sunflower butter is a great option for those who are allergic to not just peanuts but also tree nuts. This is my personal favourite, as I am allergic to peanuts, tree nuts and soy. It also has less sugar than peanut butter and other alternatives. I use it as a peanut butter substitution in things like overnight oats and smoothies.

2. Almond butter (only if you are not allergic to tree nuts)

Almondbutter has become a very popular spread. It will have more of a similar nuttytaste to it compared to a non-nut butter. In some respects, it is also a bithealthier than peanut butter as it usually contains more fiber, vitamin E,calcium and is rich in heart-healthy monounsaturated fats. Be careful whenpurchasing this though as it may be produced in a facility that also makespeanut butter, which puts you at risk of cross-contamination with yourallergen(s).

3. Soy butter

Soy butter is another popular peanut butter alternative. This is made mostly out of toasted soybeans. It contains lots of protein and good omega-3 fats. These spreads also commonly have a taste that is quite similar to peanut butter.

4. Pea butter

The lastpeanut butter alternative is one that is deceivingly close in name to peanutbutter but contains no nuts – pea butter! This is made from brown peas and alsoboasts being gluten-free. This is another good option for those who have bothpeanut and tree nut allergies.

You can do a quick internet searchto find various brands that offer the above types of peanut butter alternativesand where you can find them in store! I have found that it is easy to order alot of them online as well and have them shipped directly to you. These optionssometimes can cost a little more than your average jar of peanut butter butthey are totally worth it if you are looking for a great substitution indifferent recipes or just want something to spread on toast!

Happy substituting!

– Lindsay S.