If you are someone who is looking for a delicious and healthier alternative to the popular peanut or almond butters, then this blog post is for you! Here, we will be discussing different types of spreads that can easily be used in your recipes or dishes, and are also packed with nutrients. From fruit butters to seed butters, there is something in this list for everyone to enjoy.
Reasons To Replace Nut Butter
There are many reasons why someone might want to replace nut butters with a healthier alternative. Nut allergies are very common, which means they are not able to consume peanut butter or almond butter. In addition, many people are looking for ways to reduce their intake of fats. Nut butters are without a doubt a popular food item, but some types can contain high amounts of fats.
Unhealthy fats can increase your risk for heart disease and other chronic health conditions. Some types of nut butters that can contain the most fats include: peanut butter, almond butter, and cashew butter. If you are concerned about your intake of unhealthy fats, look for nut butter substitutes that are made with healthier fats, such as olive oil or avocado. Whatever the reason, these seven alternatives to nut butters are sure to satisfy your cravings.
Why People Use Nut Butter In Baking
Nut butters are an important ingredient in baking because they add flavor, texture, and moisture to baked goods. They can also help to bind ingredients together and make the dough more pliable. It can be tough to find alternatives that mimic the taste and texture we love from nut butters. For those trying to substitute nut butter for a healthier option, using these alternatives will help achieve a similar result and will keep your treats tasting decadent.
Nut Butter Substitutes
These spreads are packed with nutrients and make for delicious and healthy alternatives to nut butters. Whether you want to try something new or have a nut allergy, here are some delicious substitutes to enjoy on your toast, smoothie, or oatmeal.
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Fruit Butter
Fruit butter is a spread made from cooked fruit, sugar, and spices. It is similar to jam, but has a thicker consistency. Fruit butter is a great option for those who are looking for a spread that is lower in sugar and in calories than many store-bought peanut butters. You can also add this spread to smoothies or oatmeal for an extra boost of flavor. This fruity ingredient can be bought in the store or even made at home.
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Vegetable Butter
Another nut butter replacement you may not have heard of before is vegetable butter. Vegetable butter is made from cooked vegetables, oil, and spices. Vegetable butter is a great way to sneak in some extra vegetables into your diet. It is also perfect for those who are looking for a nut-free alternative to peanut butter or other nut butters.
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Bean Mash
Bean mash is made from grinding up beans into a paste. This spread is a great source of protein, fiber, vitamins and minerals. Due to beans containing a rich source of fiber, bean butter is an ideal substitute to nut butter. Bean mash has a nice smooth, creamy texture that can be a great addition to hummus or as a dip!
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Avocado Butter
If you are looking for an alternative to nut butter that is high in healthy fats, then consider trying avocado butter. Avocado butter is made by blending avocado, oil, and spices. It has a creamy texture and is perfect for spreading on toast or adding to smoothies. Avocado butter is also a good source of vitamins A, C, and E.
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Tahini
A Middle Eastern staple, Tahini is a perfect nut butter alternative. Tahini is made from ground sesame seeds and has a thick, creamy texture. Tahini is a good source of healthy fats, protein, and fiber. If you have a nut allergy that includes sesame seeds, you may want to consider another nut-free alternative.
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Coconut Butter
Coconut butter is made from blending coconut flakes into a paste. It has a creamy texture and is perfect for spreading on toast or adding to smoothies. Coconut butter is a great nut butter substitute that is a good source of healthy fats, vitamins, and minerals.
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Sunflower Butter
Made from sunflower seeds into a paste, sunflower butter is a good alternative to nut butters in baking because it is high in healthy fats, protein, and fiber. Definitely a healthy alternative to peanut butter, this nutritional paste holds a similar consistency to peanut butter due to its silkyness and creaminess. Also like peanut butter, you can find crunchy versions as well. However, sunflower butter holds its own unique taste.
TIP: When replacing a nut-based option, you can use a 1:1 ratio of sunflower butter.
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Pumpkin Seed Butter
Pumpkin seed butter is a creamy green butter made from pumpkin seeds, also known as pepitas. It is filled with nutritional value, like manganese and vitamin K, which are vital in skin healing. You can use it in cookies, muffins, or even granola bars. Pumpkin seed butter is high in antioxidants, fiber, and a good source of protein.
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Cocoa Butter
Cocoa butter is a light-yellow vegetable fat that is produced from cocoa beans, a great substitute for cashew butter and hazelnut butter. It is packed with vitamin E, lowers cholesterol, and reduces blood pressure. Cocoa butter can be used in baking for both savory or sweet dishes. Cocoa butter can enhance the flavor and texture of your baked goods without the use of nut butters or animal fats.
There You Have It!
There are plenty of alternatives to choose from when looking for a replacement for nut butters. With so many options to choose from, there is something on this list for everyone to enjoy. So, next time you are looking for an alternative to nut butters, be sure to give one of these options a try!
