OK, here’s the truth: Real nut butters are packed with nutritious fats, and we’d never recommend taking them off a healthy eating plan unless you have to.
But if you’ve already devoured several tablespoons of the stuff and are craving more — or simply want to experiment with alternatives — peanut butter powder is a lighter (as in, lower in calories and fat) option that still provides plenty of protein, fiber, and flavor.
Simply reconstitute it by mixing with water or stir the powder itself into sauces or batters. It can often be a lot easier to cook or bake with than regular peanut butter, too.
From flavored varieties to no-sugar-added versions, it’s not hard to find several brands of peanut flour or powder on grocery store shelves or online these days.
Still not quite sure what to do with it? Here are 21 ideas.
1. Peanut flour pancakes
The combo of peanut and whole wheat flours makes for extra nutty flavor in these ultra easy pancakes. The peanut flour may even be responsible for the fluffy texture, since there’s no oil or butter in the batch.
2. PB2 quinoa granola bars
Peanut powder, quinoa flakes (aka flattened-out quinoa seeds), and just 3 tablespoons of maple syrup make these no-bake breakfast treats a lower fat, gluten-free, reduced sugar alternative to packaged granola bars.
The recipe yields a small batch, which is super convenient if you’re cooking for one.
3. Gluten-free peanut flour banana bread
Looking for a gluten-free baked good that doesn’t make you feel like you’re biting into a shoe box?
Not only does the texture of this one stay both rich and soft, but the peanut flour gives it more protein than your usual quick bread recipe, so a slice or two of this is a pretty balanced breakfast.
Sub applesauce for the butter to up the health factor even further.
4. Chocolate peanut butter breakfast cheesecake
This is no joke. A chocolate peanut butter cheesecake can qualify as breakfast when it’s made with cocoa powder, peanut flour (and peanut butter), and Greek yogurt that perfectly mimics cheesecake filling.
There’s even a bonus recipe here for peanut butter pita chips for scooping it all up.
5. PB2 Greek yogurt
Even if you have zero time to whip up breakfast, we guarantee you can find 5 minutes for this high protein option.
Just stir peanut butter flour into Greek yogurt (it mixes in much better than regular PB), add some honey and fruit for sweetness, and you’re all set.
6. Peanut butter overnight oats
Overnight oats are up there with the most convenient make-ahead breakfasts ever.
With old-fashioned oats, reduced fat milk, and Greek yogurt, this one is as easy and straightforward as it gets (but chocolate chips and a generous 1/4 cup peanut butter powder add a little something special).
7. Protein packed chia pudding
Thanks to just 6 ingredients and, oh, maybe 2 minutes of prep, you can have a creamy, chilled, and refreshing pudding waiting for you in the morning.
The peanut butter flour adds a fantastic depth of flavor to the mild nut milk and chia seed mixture. In fact, the whole thing could just as easily pass as dessert.
8. Chicken veggie quinoa bowl with spicy peanut sauce
A simple chicken, quinoa, and veggie stir-fry is already a tasty dinner. Drizzle the whole bowl with this reduced fat, garlicky peanut powder sauce, and it’s next-level delicious.
9. Thai mango salad with spicy peanut dressing
Raw papaya is a popular ingredient in Thai cuisine, but since it’s not exactly easy to find in grocery stores, mango is a great substitute.
Here the fruit is paired with a rich peanut butter powder dressing, avocado, and lots of veggies. Lunch doesn’t get much more nutritious (or colorful!) than this.
10. Peanut kale soba noodles
Peanut sauce was practically made for noodles, so it would just be wrong not to include a recipe in this roundup.
This version of peanut butter noodles adds extra fiber in the form of kale and asparagus, plus protein from the edamame. Nobody who eats this will miss the meat.
11. Super veggie peanut sauce stir-fry with cauliflower rice
Veggie stir-fry and cauliflower fried rice join forces by way of an addictive peanut sauce for the ultimate vegetarian meal. Volume eaters in particular will love this recipe, since each fiber-rich serving is massive.
12. Spicy peanut carrot noodles
Fantastic both hot and cold, this fragrant dish might look like just a pile of carrots, but take a bite to discover all the deliciousness actually going on here. The peanut butter dressing is sweet and savory, spicy and sour, all at once.
Serve this interesting dish as a side or a tasty alternative to actual noodles.
13. Skinny shrimp pad Thai with PB2
Pad Thai is definitely one of the most popular take-out meals out there, but not only can the peanut sauce be heavy in oil, it can also be a surprising source of added sugar.
This version comes with none of those trappings, using peanut powder as a lower fat base and just a touch of honey for sweetness.
14. Chickpea peanut stew
This hearty stew is rife with nutrients from chickpeas, tomatoes, and spinach. Plus, vegans, along with gluten-free and dairy-free folks can all enjoy its savory flavor atop a unique jasmine and cauliflower rice blend.
While it can be made with regular peanut butter, using the powdered variety will cut back on fat and calories — and just might make for easier sauce blending.
15. Thai peanut chicken curry
Regular peanut butter in a coconut curry can actually make the dish richer than you might want. To get the same flavor with a lighter taste, whisk peanut butter powder into the coconut milk, along with ginger, garlic, and curry powder.
16. Skinny dark chocolate PB cups
With zero trans fats and just 4 grams of sugar (versus the 14 grams you’d find in the packaged version), these cups are a much better way to get your chocolate PB fix.
The reconstituted peanut butter powder is actually easier to pour onto the chocolate than regular PB, and by using dark chocolate chips (70 percent or above!), you’re getting in those antioxidants.
17. Chocolate peanut butter “nice” cream
Healthy “ice cream” in 5 minutes is possible when you blend cocoa and peanut powder into frozen bananas. It’s rich and creamy but also dairy-free — and, if you use plain peanut powder, it has zero added sugar.
The cherry on top? It doesn’t require an ice cream maker.
18. 3-ingredient peanut butter banana cookies
This recipe had us at 3 ingredients. It honestly doesn’t get much easier than mushing banana, peanut powder, and oats together.
If you want to get crazy and add a fourth ingredient, chocolate chips are a natural choice.
19. PB2 flourless chocolate brownies
The fact that these brownies are flourless means they’re extra chocolaty and extra chewy — as well as extra peanut buttery from the full cup of peanut butter powder.
20. Peanut butter chocolate chip cookie dough
Meet your new favorite late-night munchie. This edible cookie dough nixes eggs and sugar for peanut flour, coconut oil, and stevia, and makes just 1 serving. It’s the definition of smart (solo) snacking.
21. Skinny peanut butter kettle corn
Here’s another example of peanut powder working better in a recipe than the regular kind: Dusted onto very lightly buttered popcorn, the powder sticks to every kernel so you get a strong hint of PB flavor in every crunchy bite.
Even if you’re the world’s greatest connoisseur of creamy or crunchy peanut butter, there’s definitely a time and place to let the powdered kind shine.
With its reduced calories and seamless mixability, peanut butter powder earns its place in your pantry. Give it a whirl in these sweet and savory dishes!
