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!
How to make homemade peanut butter
Step One: Add 2-3 cups of roasted, unsalted peanuts to a food processor fitted with an S blade.
Step Two: Blend, scraping down the sides with a rubber spatula as needed. Peanuts will start to form a soft ball like above. Keep pureeing.
Step Three: Puree until creamy. Add about 1/2 teaspoon of salt and pulse to mix in.
Step Four: Store this smooth peanut butter in a jar or airtight container in the refrigerator. Peanut butter lasts for 2-3 months in the pantry or refrigerator.
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 spruce of vitamins E and B6 as well as folate, magnesium and phosphorus.
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.
Comments & Reviews
Thank you Debbie for sharing your fantastic recipes! I am a renal dietitian working with CKD patients. Finding plant based options that are easy to make with familiar ingredients is sometimes a challenge. I love opening your emails and seeing what you’ve created!
Keep it up!
Deborah Murphy MS, RDN says
Awww… thanks so much Michelle!