Easy 3-ingredient Low Calorie Peanut Butter with HALF the calories & fat!

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!

3 ingredient Low Calorie Peanut Butter

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…  😉

Low Calorie Peanut Butter

It’s like regular peanut butter…  but a secretly lighter version!

This stuff is so good you’ll eat it straight up.

3 ingredient Low Calorie Peanut Butter

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…

3 ingredient Low Calorie Peanut Butter

3 ingredient Low Calorie Peanut Butter
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Healthy Homemade DOUBLE Peanut Butter

Servings: 9 servings
Prep Time: 15 minutes
Total Time: 15 minutes
This healthy homemade Peanut Butter has HALF the calories and fat of regular peanut butter! You will be spreading this creamy nut butter on EVERYTHING -- toast, muffins, pancakes, waffles... spoons... anything you like!


  • ½ cup Water
  • 30g (¼ cup) Peanut Flour
  • 3 packets Natural Sweetener (steviaTruvia, etc.)
  • ¼ tsp Salt
  • 128g (½ cup) Natural Peanut Butter


  • 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.
Nutrition Facts
Healthy Homemade DOUBLE Peanut Butter
Amount Per Serving (1 serving = 2 tbs)
Calories 90 Calories from Fat 68
% Daily Value*
Fat 7.5g12%
Saturated Fat 0.5g3%
Sodium 65mg3%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 0.5g1%
Protein 4.4g9%
Calcium 1mg0%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Snacks
Cuisine: Nut Butters
Keyword: Dairy Free, DIY, Gluten Free, High Protein, Keto, Low Carb, Low Fat, No Bake, Peanut Butter, Sugar Free, Vegan

Watch how easy it is to make with this quick tutorial video:

Time to dig in.  I got my spoon, where’s yours?  😉


With love and good eats,


– Jess


61 comments on “Healthy Homemade Low-Calorie Peanut Butter”

  1. 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.

  2. where to you find peanut flour? I have looked at Whole foods but they don’t seem to have it

  3. 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!

  4. 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 🙂

  5. 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?

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  7. Can you use this peanut butter in the fudgy protein bars recipe?

  8. peanut_for_peanut

    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.

  9. 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.

  10. Himalayan Salt

    Damn, thanks so much for posting this! It is going to be so helpful when I order Himalayan Salt at the market! So Terrific!

  11. 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.

  12. 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!

  13. Lyla Lockhart


  14. 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

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  16. 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).

  17. is peanut powder the same as peanut flour? 

  18. how many servings does this recipe make?

  19. I just made this and it’s SO good! I love it! I put it on a protein brownie with some ice cream!5 stars

  20. 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

  21. 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

    • 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.

  22. 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!5 stars

  23. Nice Post ! thanks for sharing.

  24. 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!5 stars

  25. I love this more than regular peanut butter. So so good!5 stars

  26. I know this is old, but about how many servings are there in a batch?

  27. 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.5 stars

  28. I want to try this. Can I used PB2 for this recipe? I want lower calorie peanut butter but don’t love mixed PB2.

  29. I love this! do you know how long it would last out of the refrigerator? Thanks for sharing so many great recipes 🙂5 stars

  30. Can I use PB2 powder instead of peanut flour?

  31. 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

  32. Could I do this with tahini?

  33. 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!5 stars

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