Peanut butter isn’t just for the classic PB&J or cookies, it can be a versatile ingredient in your kitchen for recipes that range from savory to sweet. Here is a roundup of 13+ healthy vegan peanut butter recipes to get you inspired to get creative with that jar of peanut butter in your pantry.
What is peanut butter?
Peanut butter is a flavorful paste or butter made from whole peanuts that have been ground down until they are smooth and creamy. For the best flavor, roasted peanuts are used to make peanut butter and salt is added to enhance the flavor. There are dozens of brands of peanut butter available in the store (from crunchy to creamy) but it is also really simple to make peanut butter at home with minimal ingredients!
Health Benefits of Peanut Butter
- High in heart healthy fats: peanut butter is high in monounsaturated fats (the same as in olive oil). Replacing foods high in saturated fat with those high in unsaturated fats like peanut butter can lower risk of heart disease.
- Great source of plant-based protein: just 1 serving of peanut butter (2 tablespoons) provides about 6 grams of protein.
- Good source of various nutrients: peanut butter is a good source of vitamins E and B6 as well as folate, magnesium and phosphorus.
Sunflower Butter vs Peanut Butter: Which is better? Peanut butter is super popular, but there are so many other nut and seed butters on the market. Find out how sunflower butter stacks up according to a dietitian!
Frequently Asked Questions
According to the USDA, fresh ground peanut butter or open peanut butter containers last 2-3 months stored n the pantry. Extend the shelf life to 6-9 months by storing your open peanut butter in the refrigerator.
Yes, peanut butter is vegan. Double check the label of your favorite brand of peanut butter, but generally the ingredient list is pretty short (peanuts, oil, salt, sugar) and should not include any animal-based products.
Some brands add sugar to their peanut butter so make your own or double check the label to make sure that no sugar is added. Peanuts are naturally low in carbs; 2 grams of peanut butter has 4 grams of net carbohydrates.
Yes, peanut butter is naturally gluten free as peanuts do not contain gluten.
Yes! Peanut butter is a great source of plant-based protein and healthy fats. Peanut butter is a higher calorie, nutrient dense food which is perfect for pregnancy when mom’s nutrient needs increase to support baby’s growth.