Nut Butters & Alternatives
Peanut butter has long held a cherished place in American kitchens, from classic PB&Js to straight-from-the-jar snacks. But for those with peanut allergies or inflammation-prone digestion, it’s not always the best choice. Thankfully, there’s a delicious variety of alternatives that can fit nearly any dietary need or flavor preference.
Cashew Butter (my personal favorite)
Cashew butter has a naturally mild, creamy flavor that makes it ideal for baking and snacking. I especially love it in cookies and energy bites. Cashews are often gentler on digestion than peanuts, though they can still be problematic for some. When buying cashew butter, look for jars with just one ingredient—cashews—and no added oils, sugars, or preservatives.
Almond Butter
Almond butter is a popular peanut butter substitute and often a pantry staple in gluten-free or anti-inflammatory diets. It has a more robust flavor than cashew butter and can be a bit thicker in texture. Like all nut butters, the best versions are made from just almonds (and maybe a pinch of salt).
Sunflower Seed Butter
Perfect for those with nut allergies, sunflower seed butter has a slightly earthy flavor and creamy consistency. It’s also school-safe in many nut-free environments. One quirk: when used in baking, it can turn baked goods green due to a reaction with baking soda. To prevent this, add a teaspoon of raw apple cider vinegar or lemon juice to the batter.
Coconut Butter
Coconut butter is made from the whole flesh of the coconut and includes fiber, fat, and all. It solidifies at cooler temperatures and needs stirring before use. While it's not a 1:1 replacement for nut butters in recipes due to its texture and high fat content, it's fantastic on toast, sweet potatoes, or pancakes for a tropical twist.
Tahini
Made from ground sesame seeds, tahini has a thinner consistency and a slightly bitter, nutty flavor. It's traditionally used in Middle Eastern dishes like hummus, but it also shines in salad dressings, sauces, and even certain baked goods like cookies and brownies. Tahini is also a great option for those avoiding nuts altogether.
Pumpkin Seed Butter
This earthy, green-toned seed butter is rich in zinc and magnesium and provides a good nut-free option for those sensitive to both nuts and sunflower seeds. It has a more savory flavor, which can pair well with dark chocolate or cinnamon in recipes.
What to Avoid:
Nut and seed butters with added sugars, oils (especially palm oil or hydrogenated oils), or preservatives.
“Reduced-fat” versions that often include fillers or stabilizers.
Whether you’re swapping out peanut butter for allergy reasons or just exploring new flavors, these alternatives can open up new possibilities in your kitchen. If you have a sensitive digestive system like I do, opt for single-ingredient jars, and when in doubt, stir a small spoonful into a bowl of oats or spread it on toast to test how it feels for you.
