We spread it onto sandwiches, toasts, and eat it by the spoonful, but for anyone who has a nut allergy or parents with kids in a nut-free school, peanut butter/nut butter can be a problem.
Fortunately, I’ve tested tasty peanut butter alternatives and I’m here to give you a complete review of each.
Where to Find Peanut Butter Alternatives
For anyone who is a part of a nut-free household or school, it can be a challenge to make some of the most basic foods we love like the classic PB & J.
Years ago, there were not a lot of options outside of peanut butter but now you’ll find nut-free butter in nearly every retail store although the selection is usually limited to sunflower, soy, and cookie butter. There are other options so I’ve included those in this review as well as the sesame and granola butter which I’ve found to be top notch in taste and nutrition. I’ll admit, I had to go to three different stores and place an order online to get the final 7 but if you’ve been going without peanut butter or any nut butter the effort is well worth it!
Types of Nut-free butters
Common options for nut-free butter include those made from sunflower seeds, pumpkin seeds, sesame seeds, soybeans, and even granola.
Each of these are gluten free and offer a healthy source of fat and protein. The other option, cookie butter doesn’t contain much protein, but what it lacks in nutrients it makes up for in taste.
Best Nut-free Peanut Butter Alternatives:
Now, we’re at the most important part of the whole post. The review! I bet you are wondering “how do they taste?”, “where can I get them?”
I’ve got all the answers right below, so let’s begin:
1. Granola Butter
This tastes like a cross between oatmeal cookies and granola. As far as I’m concerned IT’S. THE. STUFF! I’ve had several deliveries from Kween and they offer granola butter in the original flavor or chocolate.
Per serving:
- Calories: 200
- Fat: 15g
- Carbs: 8g
- Fiber: 2g
- Sugars: 3g
- Protein: 7g
2. Sesame Butter
While I tried so hard not to have favorites, I am completely obsessed with this nut-free alternative.
It has an amazing depth of flavor and reminds me more of grown-up peanut butter, minus the nuts.
Per serving:
- Calories: 200
- Fat: 17g
- Carbs: 8g
- Fiber: 1g
- Sugars: 4g
- Protein: 6g
Now, there is another sesame seed butter known as tahini. While it is a nut-free option, it has more of a savory flavor that you’d use for turkey sandwiches, wraps, salad dressings and doesn’t really remind one of peanut butter, which is what I’m going for.
3. Soy Butter
If you have been craving that peanut butter flavor and texture this is the one for you!
It tastes VERY similar to peanut butter and is spreads like regular peanut butter making it the #1 option for the classic PB & J.
Per serving:
- Calories: 200
- Fat: 15g
- Carbs: 8g
- Fiber: 2g
- Sugars: 4g
- Protein: 7g
Soy Butter also holds up well as a replacement for peanut butter recipes such as a Peanut Butter Crunch sandwich or a no-bake snack like Oatmeal Raisin Energy Bites.
4. Sunflower Seed Butter
Sunflower seed butter has a toasty, earthy flavor and it does not taste at all like peanut butter.
It’s the easiest option to find at a regular grocery store, aside from cookie butter. You can use it in sandwiches or swap it out for regular peanut butter in no-bake recipes.
Per serving:
- Calories: 210
- Fat: 18g
- Carbs: 5g
- Fiber: 3g
- Sugars: 3g
- Protein: 7g
5. Chickpea Butter
This peanut butter alternative is made with chickpeas and is super easy to spread. It’s great for dipping and for snacktime – the possibilities are endless!
Per Serving:
- Calories: 200
- Fat: 16g
- Carbs: 11g
- Fiber: 3g
- Sugar: 1g
- Protein: 4g
6. Five Seed Butter
This nut-free spread is a tasty blend of pumpkin, hemp, sunflower, chia, and flax. It tastes amazing in smoothies, on sandwiches, and mixed into baked goods as a swap for peanut butter.
Per serving:
- Calories: 200
- Fat: 17g
- Carbs: 5g
- Fiber: 2g
- Sugar: 1g
- Protein 8g
7. Cookie Butter
If you’ve ever wanted to eat cookies by the spoonful this is the closest you’ll get.
It’s made with ground-up cookies so naturally, it’s delicious and dangerously addictive.
I like to keep it on hand for “emergencies” but I do count this nut-free alternative as a treat– after all, it’s basically a cookie.
Per serving:
- Calories: 170
- Fat: 11g
- Carbs: 17g
- Fiber: 0g
- Sugars: 11g
- Protein: 1g
Peanut Butter Alternatives for School
Now that we’ve reviewed all the peanut butter alternatives which ones are safe to use for school lunches? Answer: all of them! If you’re not sure how to use them I recommend the soy, sunflower, and sesame butter in sandwiches and the other two options, granola, and cookie butter with sliced apples, bananas, and graham crackers. As far as no-bake and energy bite recipes are concerned, opt for the soy and sunflower butter. The others have a more runny consistency and are pricier. What’s the first thing you plan to make with one of these nut-free spreads? I’m thinking a sesame butter sweet potato toast!
Nut Butter Substitutions Video
Watch the video to see why these made my choice for the top peanut butter alternatives!
Myrna Smith
I really like your review. For my child, texture is as much of importance as flavor. Your presentation was helpful. Thanks for doing it.
Now that Soy is frowned upon by many nutritionist, it’s not so easily accessible as it once was. My son has Milk AND Nut allergies, so the trendy Cashew & Almond milk alternatives are not an option for him. I’d really like to find a soy whipping cream or ready-made whipped cream, just something that’s neither nut or milk based. Any ideas?
Thanks,
MOMables-Laura
Possibly soy whipped cream or coconut whipped cream?
Huong Nguyen
reddiwhip makes a vegan whipped cream made from coconut !!
Christina
It’s really good too!
tara
sunbutter is gross. is wow butter that much better?? i miss PB
MOMables-Laura
My family and others that have tried it are pleasantly impressed with WOW butter. It’s not exactly like peanut butter but a similar taste and texture.
Lori
I enjoy wow butter it what we use as our house is peanut free now. I have baked with it as a peanut butter substitute also.
Sandy Buchart
I missed Pb for many years and then I found wow butter ! It tastes so much like Pb that I eat my first jar by the spoon ful try it you will like it !
WINKS
Good alternatives for nut allergies but a PEANUT IS NOT A NUT. It is a LEGUME. You can have an allergy to peanuts but not be allergic to nuts. I did not develop a peanut allergy until I was in my 50’s but eat nuts almost daily. Putting peanuts in the nut catergory is misleading.
MOMables-Laura
Hi Winks, I realize peanuts are a legume but most people reading this post, are looking for peanut butter alternatives for basic lunch recipes, therefore tagging it in the nut category makes it easier for them to find.
Judith Parker
I mix Wow utter and Sun Butter to a consistency and taste that’s not as good as my beloved Jiff, but closer than anything else I’ve tried.
MOMables - Laura
Brilliant mix!
Jenna
I bought the granola butter and the seed butter and they were great! Thanks for the recommendation!
MOMables - Laura
The sesame seed butter way my favorite. So glad you liked them!