Peanut Butter Alternatives

As somebody with multiple food allergies, I am always trying to find substitutions for my allergens when making different recipes. I have found that peanut butter is a fairly common ingredient in baking and is often part of a variety of healthy snacks. Being at-risk for anaphylaxis with peanuts, I have always just avoided recipes requiring peanut butter all together, but recently I have investigated different peanut butter alternatives. With peanut allergies being so common, a variety of peanut-free alternatives have been created, most of which you can find at your local grocery store!

Depending on what your other allergies are (for example if you are allergic to other tree nuts or legumes, aside from peanuts) then some of these might not be options for you, but hopefully there is at least one alternative on this list that you can use as a peanut butter 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)

Almond butter has become a very popular spread. It will have more of a similar nutty taste to it compared to a non-nut butter. In some respects, it is also a bit healthier than peanut butter as it usually contains more fiber, vitamin E, calcium and is rich in heart-healthy monounsaturated fats. Be careful when purchasing this though as it may be produced in a facility that also makes peanut butter, which puts you at risk of cross-contamination with your allergen(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 last peanut butter alternative is one that is deceivingly close in name to peanut butter but contains no nuts – pea butter! This is made from brown peas and also boasts being gluten-free. This is another good option for those who have both peanut and tree nut allergies.

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

Happy substituting!

– Lindsay S.