Low Calorie Peanut Butter Spread

A butter knife takes a serving of peanut butter from a jar.

Low Calorie Peanut Butter Spread

A creamy, nutty spread that tastes so much like regular peanut butter, but with fewer calories and lower omega-6. Use it on toast, in smoothies, or anywhere you’d use nut butter.

Course Ingredients

Cuisine American

Diet Vegan, Vegetarian

Prep Time 5

Total Time 5

Servings servings (2 T each)

Calories 58kcal

Author Marly McMillen

Ingredients

½ cup peanut butter powder
¼ teaspoon sea salt
pinch ground cinnamon (optional)
6-7 tablespoons water (add water based on consistency)
2 teaspoon olive oil
1 teaspoon maple syrup
¼ teaspoon vanilla extract (optional, to round out flavor)
2 tablespoons peanut butter

Cups - Metric

Instructions

Mix the dry: In a medium bowl, combine the peanut butter powder, sea salt, and optional cinnamon.
½ cup peanut butter powder, ¼ teaspoon sea salt, pinch ground cinnamon
Mix Wet Ingredients: In a separate bowl, combine 5 to 6 tablespoons of water, olive oil, maple syrup, vanilla extract, and peanut butter. Stir to combine.
6-7 tablespoons water, 2 teaspoon olive oil, 1 teaspoon maple syrup, 2 tablespoons peanut butter, ¼ teaspoon vanilla extract
Make PB Magic: Stir together the wet and dry mixture until a thick but spreadable paste forms. Assess consistency. If it's too firm, stir in another tablespoon of water. If it's too loose, stir in another tablespoon of peanut butter powder.
Store: Transfer to a small jar. Keeps in the fridge for up to 2 weeks.

Notes

Tips to make it extra delicious while staying low-calorie and low omega-6:

Flavor boost: A tiny pinch of cocoa powder or espresso powder can make it taste more indulgent without adding calories.
Use sparingly: Even with olive oil, you’re keeping the overall fat content lower than traditional peanut butter.

Nutrition notes:

Peanut butter powder is high in protein and low in fat.
Olive oil is primarily composed of omega-9, which is considered heart-healthy.
By controlling the amount of oil from peanuts, you minimize omega-6 intake.

Nutrition