Healthy Homemade Low-Calorie Peanut Butter
This healthy homemade low-calorie peanut butter packs two times the peanut butter punch but with half the calories and fat of regular peanut butter!
One serving has just 90 calories and 7.5g fat versus 180 calories and 16g fat in regular peanut butter. You will be spreading this homemade peanut butter on EVERYTHING — from toast to muffins, from pancakes to waffles!
This homemade peanut butter is smooth, creamy, rich, and flavorful. It doesn’t taste low-fat, sugar-free, high-protein, and vegan in the slightest!
You will be spreading this guilt-free peanut butter on EVERYTHING — from toast to muffins, from pancakes to waffles. From a little swipe with your fingertip to a hefty scoop with your biggest spoon… 😉
It’s like regular peanut butter… but a secretly lighter version!
This stuff is so good you’ll eat it straight up.
Rejoice! For now you can enjoy a rich peanut butter spread with HALF the calories and fat. I gave a spoonful to my boyfriend and he said it tastes “just like Jif.”
This super easy-t0-make low-calorie Peanut Butter spread is made with just 3 ingredients!
Ohhh yeah, a reduced-calorie peanut butter that isn’t full of sucralose, artificial flavorings, and artificial food dyes… I’m looking at you Walden Farms and Better’n Peanut Butter…
You can have TWO servings of this healthy homemade peanut butter for the calories of one serving of regular peanut butter. I love this DIY peanut butter. I love it so much, I’m gonna go grab a big spoonful right now! Be right back…
Healthy Homemade DOUBLE Peanut Butter
Ingredients
- ½ cup Water
- 30g (¼ cup) Peanut Flour
- 3 packets Natural Sweetener (stevia, Truvia, etc.)
- ¼ tsp Salt
- 128g (½ cup) Natural Peanut Butter
Instructions
- In a bowl, whisk together the water, peanut flour, sweetener, and salt until smooth.
- Whisk in the peanut butter. It'll thicken into a peanut butter texture. Give it a taste and add more sweetener or salt if you like. Serve immediately, or store in a tightly sealed jar in the refrigerator for up to 2 weeks.
Watch how easy it is to make with this quick tutorial video:
Time to dig in. I got my spoon, where’s yours? 😉
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With love and good eats,
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– Jess
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Indulge − no strings attached!
Great recipe! Based on my obsession with PB and how much I eat, I need this recipe in my life hahaha!
Melissa @ Nourish by Melissa-
HAHA, I know same here! Someone got me a jar of peanut butter on Valentine’s day and it was completely gone by the next week. Hence, the need for this lower calorie version 😉
Peanut butter is just tooooo good!
I wonder if one could use the ‘powdered peanut butter’ product which is fairly widely available instead of peanut flour. It has 85% less fat, a little salt (but same or less than regular PB), and usually a very small amount of sugar. But I don’t know if it will absorb liquid as efficiently as the PB flour. Maybe a compensation could be made in the recipe so that it can be used in place of flour?
BTW, re my most above abt powdered peanut butter, my 85% less fat comment was in comparison to regular jarred PB – not PB flour.
where to you find peanut flour? I have looked at Whole foods but they don’t seem to have it
I buy peanut flour online at Amazon.com 🙂
How long is the shelve (refrigerator) life? This sounds yummy..would like to try.
Mimi-
Yeah, this recipes makes a preeeetty large batch so feel free to cut it in half:
1+1/4 cups Unsweetened Soy Milk (or milk of choice)
1/2 tsp Stevia Extract
45g (6 tbs) Peanut Flour
1/8 tsp Pink Himalayan Salt
320g (1+1/4 cups) Natural Peanut Butter
This PB keeps pretty well as far as I’m concerned, as long as it’s refrigerated (I’ve had it in my fridge for about a week and a half). I think it mostly depends on the kind of milk you use. The soy milk carton I used says to “use within 7-14 days of opening,” but of course, it usually lasts longer. I wouldn’t leave it in the fridge for longer than a couple months, though. I made a big batch because I go through PB like it’s my job and I’m making some recipes for friends 😉
Hope this helps!
-Jess
Do you think peanut flour can be made by processing peanuts until finely ground (like how almond flour is made)?
Peanut flour is a little different than ground peanuts. It absorbs a lot of liquid and contains less calories/fat and more fiber/protein than ground peanuts. In order for this recipe to work, you’d need to use the peanut flour linked in the recipe 🙂
This sounds and looks delicious. I generally make my own pb from grinding plain roasted peanuts in the food processor, but this sounds like a fun change. How long would you guess it keeps in the fridge?
It should keep for about 1 week! 🙂
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Es fant
Can you use this peanut butter in the fudgy protein bars recipe?
WOW, great idea Jane!! I’m sure it will work out just fine, this Double Peanut Butter pretty much has the same texture and moisture level as regular peanut butter 🙂
Hope you like the protein bars!
Hi, I can’t find peanut flour in my country, and buy it online..it’s really expensive for me and when the talk comes to a (healthier) peanut butter, which is important for me as oxygen (maybe more)..oh,I can’t wait that long!:D So, maybe it would work with Besan or other flour?buckwheat?almond?(of course, I understand that this recipe is called ,,Double Peanut butter” not ,,Peanut butter with surprise” , but I believe that peanuts have a strong enough flavor and other flour couldn’t drown it, at least in small quantities,or am I backsliding from reality too far?) Or maybe,I’m not so naive believing that if I dehydrated the pulp after making the peanut milk I could make the (at least a bit)defatted peanut flour?You know like with homemade coconut flour. Is it possible?
P.S Your blog is great, thank You for all Your (tasty) works!:))
P.P.S I’ve just noticed that I’ve really gone nuts for nuts, good that they are worth it:D
Haha, I can totally relate to your PB obsession!
Unfortunately, peanut flour can’t be replaced in this recipe. It absorbs a lot of liquid so the PB stays thick, and it doesn’t require any cooking/baking like buckwheat flour and some other flours. Without the peanut flour, this PB will be bland.
I used Almond Flour; I couldn’t find peanut and I was dying to try the recipe. It worked well and is absolutely amazing. I keep it in the fridge so it is still think yet creamy. How long is the jar good to keep? We go through peanut butter pretty fast, but I don’t want it to go rancid.
Wow, I’m surprised the almond flour worked! I’ve always thought that peanut flour is way more absorbent than almond flour, but I guess I was wrong!
It should keep for about 1 week! 🙂
Damn, thanks so much for posting this! It is going to be so helpful when I order Himalayan Salt at the market! So Terrific!
Can i use liquid sweetener instead of stevia extract?
I haven’t tried using a liquid sweetener in this recipe but I’m sure it would work out just fine! Raw honey or pure maple syrup sound absolutely delicious 🙂
I would recommending using about 3/4 cup of a liquid sweetener of your choice. The sweetener might make the PB a little drippy so you might need a few more tablespoons of peanut flour to thicken it up.
Great idea! I have been lightening up peanut butter in a similar way by doing half PB2 and half regular PB! Looks yummy! I’ll have to try it with milk instead of water!
Yum!
Hey Jess! Just read you say same PB “half the calories, half the fat” but how can that be if your using a large amount of peanut butter+peanut flour. I would looove to make this, just dont understand the concept. THANKS! XoXo
Andrea-
The peanut flour and soy milk together make a peanut butter-ish texture with a good peanut butter flavor, yet it’s lower calorie than regular peanut butter 🙂
-Jess
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Are you sure it’s only 90 calories per serving? I just can’t believe it since it tastes so good. I mean with servings and all could it only be 90 calories?
Yup, I calculated the nutrition for this recipe about 3 times just to be sure 😉
Of course, the number can vary depending on the brand of peanut butter you use (I’ve seen some jars of peanut butter with as low as 180 calories to 210 calories per serving [2 tbs]), as well as what milk you use (unsweetened almond milk has 30 calories per cup while the soy milk I used has 70).
-Jess
is peanut powder the same as peanut flour?
Hmmm, I’m not sure… do you have a link to the product you’re talking about?
http://cuisineparadisekitchentips.blogspot.sg/2012/02/peanut-powder.html?m=1
here you go!
Aw that’s too bad, peanut powder isn’t the same as peanut flour 🙁
Peanut flour, unlike ground peanuts, becomes very smooth when liquid is added… and it absorbs A LOT of liquid! That’s why I had to add so much milk in this recipe.
how many servings does this recipe make?
I just made this and it’s SO good! I love it! I put it on a protein brownie with some ice cream!
Little confused, your recipe says water but then you have mentioned soy milk and when you gave measurements for cutting the recipe in half you list milk of choice
This is an updated recipe. I omitted the soy milk because people complain about soy, and it also reduces the shelf life. The final recipe is in the recipe post, not the comments 🙂
Thank you 😊
I am confused because you are using
Regular peanut butter in the recipe
To make peanut butterHa??
Is the peanut butter you use organic?
How many calories are in that peanut butter??
I would think you would be adding
Fresh peanuts instead of ready made
Peanut butter to reduce caliries
Mae
128g of peanuts have the same exact amount of calories as 128g of peanut butter… so using peanuts instead of PB doesn’t reduce calories at all. The reason I used already made PB is because it’s easier for people to make and a lot of people don’t have food processors or blenders to make nut butter. Feel free to make your own PB though! To check how many calories are in hour PB, just look at the nutrition label on the jar. Servings usually range from 160-180 calories per 2 tbs.
Ooh, this sounds absolutely fantastic! Peanut butter is definitely a spread I can overdo. Literally–you’ll find me eating a scoop of peanut butter every hour if I could. I probably did so as a kid! This is an amazing idea for me, as I could definitely have more mindfulness with portioning and all that jazz!
Oh my goodness, don’t we all??? Peanut butter is just so dang good, and a serving size of 2 tablespoons doesn’t quite cut it for PB lovers 😉
Nice Post ! thanks for sharing.
I’ve been looking for a way to cut the calories of peanut butter and this recipe is the perfect solution! This is very easy to make and it is delicious!
I love this more than regular peanut butter. So so good!
I know this is old, but about how many servings are there in a batch?
There are 9 servings per batch. Each serving is 2 tablespoons 🙂
Only a few ingredients and you will be able to make a wonderful dessert. Healthy Homemade Low-Calorie Peanut Butter is just what I looked for.
I want to try this. Can I used PB2 for this recipe? I want lower calorie peanut butter but don’t love mixed PB2.
PB2 is pretty much the same thing as peanut flour, except PB2 has added sugar and salt. So just reduce the amounts called for in the recipe to taste.
Hi!
Can I omit the sweetener and salt since PB2 already has them? Also, what’s the potassium? Compared to your regular peanut butter recipe? It’s on the regular recipe but not here. TY.
I would taste it as you go! PB2 might not be sweet enough, and could possibly taste too salty. Just adjust the added sweetener and salt to your taste 🙂
I love this! do you know how long it would last out of the refrigerator? Thanks for sharing so many great recipes 🙂
I would recommend keeping homemade peanut butter in the fridge because it isn’t heat-processed… it’d last a few hours out of the fridge just fine though! 🙂
Can I use PB2 powder instead of peanut flour?
PB2 and peanut flour are virtually the same thing, but PB2 has added sugar and salt. So you can definitely use PB2 instead of peanut flour but just reduce the amount of salt and sweetener to taste 🙂
Hope you like the PB!!
Hi, I love the recipe however no one else in my house likes peanut butter (They’re evil I think). Even when I half the recipe I still can’t use it before it goes off, do you know if I could make a batch and freeze some, then when I need it, let it defrost and use over another week.
Thanks in advance you’re truly
Milligano
It should be just fine in the freezer! Just make sure to store it in a tightly sealed jar, and to defrost in the fridge 🙂
Could I do this with tahini?
I use the original Pbfit that is just peanut flour with no sugar or salt. I don’t buy my sweetener in packets so I use a tablespoon of Swerve Confectioners and a dash of sea salt. For the peanut butter I use one that is just peanuts with nothing added. It is delicious! I am obsessed with this stuff and I’ve started doubling the recipe so I don’t run out! Thanks so much!