Top 5 Peanut Butter Alternatives

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 five tasty peanut butter alternatives and I’m here to give you a complete review of each. Watch the video to see why these made my choice for the top 5 peanut butter alternatives:

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 5 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 answer right below, so let’s begin:

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

Grab a jar of Kween Granola butter here.

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. Options include creamy and chunky.

Per serving:

• Calories: 200
• Fat: 17g
• Carbs: 8g
• Fiber: 1g
• Sugars: 4g
• Protein: 6g

Grab a jar of Seedible Sesame Butter  here.

Ground Sesame Seeds

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.

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.

It will also hold 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.

Per serving:

• Calories: 200
• Fat: 15g
• Carbs: 8g
• Fiber: 2g
• Sugars: 4g
• Protein: 7g

Grab a jar of Soy Butter here.

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

Grab a jar of SunButter here.

Cookie Butter

If you’ve ever wanted to eat cookies by the spoonful this is 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

Grab a jar of Cookie Butter here.

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!