Alternatives to Peanuts and Peanut Butter for People with a Peanut Allergy

Peanuts are a popular snack and ingredient around the world, but for those with a peanut allergy, avoiding them is crucial for health and safety.

Fortunately, there are a variety of delicious and nutritious alternatives to both peanuts and peanut butter. 

From nut butters to seed spreads, the options are vast, allowing people with allergies to still enjoy similar textures and tastes. 

Here, we explore some of the best alternatives and how to use them in your daily diet.

1. Almond Butter

Why It’s Great: Almond butter is rich in healthy fats, vitamin E, and magnesium. Its creamy texture makes it an excellent replacement for peanut butter in sandwiches, smoothies, and baking recipes.

How to Use It: Spread almond butter on toast, blend it into smoothies, or use it as a base for sauces and dressings. It’s slightly sweeter than peanut butter, which adds a lovely depth to baked goods.

2. Cashew Butter

Why It’s Great: With a naturally creamy and mild flavour, cashew butter is an excellent option for those who prefer a less intense nut taste. Cashews are also high in iron, zinc, and magnesium.

How to Use It: Cashew butter works well in desserts like cakes and biscuits, as well as in savoury dishes like curries. Its creaminess also lends itself to dairy-free sauces.

3. Sunflower Seed Butter

Why It’s Great: Sunflower seed butter is a fantastic peanut butter substitute for those who are allergic to all tree nuts. It’s packed with vitamins E and B6, magnesium, and iron.

How to Use It: This versatile spread can be used just like peanut butter. It’s excellent in sandwiches, spreads well on crackers, and is delicious when blended into smoothies or spread on apple slices.

4. Soy Nut Butter

Why It’s Great: Made from roasted soybeans, soy nut butter is nut-free and full of protein, making it a suitable substitute for peanut butter. It’s also lower in fat compared to many other nut butters.

How to Use It: Soy nut butter has a similar taste and texture to peanut butter and can be used as a direct substitute. Try it on toast, or pair it with jam for a classic ‘PB&J’ alternative.

5. Tahini

Why It’s Great: Tahini, made from ground sesame seeds, is a staple in Middle Eastern cuisine. It’s high in healthy fats and calcium, making it a nutritious addition to any meal.

How to Use It: Tahini has a slightly bitter taste, but its rich flavour complements both sweet and savoury dishes. Use it in salad dressings, hummus, and sauces, or drizzle it over yoghurt and fruit.

6. Pumpkin Seed Butter

Why It’s Great: Pumpkin seed butter is a nut-free alternative loaded with antioxidants, zinc, and magnesium. Its unique green colour and earthy flavour make it an interesting addition to many dishes.

How to Use It: This spread is delicious in smoothies, spread over toast, or stirred into oatmeal. Its subtle flavour also pairs well with chocolate and berries, making it perfect for baking.

7. Coconut Butter

Why It’s Great: Coconut butter is made from the whole coconut flesh, offering a rich, sweet flavour. While it’s quite different from peanut butter, it provides a smooth, creamy texture.

How to Use It: Coconut butter is delicious on toast, stirred into porridge, or used as a topping for pancakes. It’s also a wonderful addition to smoothies and can be used as a substitute in baking for a coconut-flavoured twist.

8. Biscoff Spread

Why It’s Great: Although Biscoff spread isn’t as high in nutrients as nut or seed butters, it offers a safe, nut-free alternative with a distinctive caramel flavour that many people enjoy.

How to Use It: Use it as a spread on toast, drizzle it over desserts, or swirl it into your ice cream for a decadent treat.

Choosing the Right Alternative

When choosing a peanut butter substitute, consider both taste and nutritional content. Nut and seed butters offer more protein and healthy fats than spreads like Biscoff, making them better choices for those who prioritise health benefits. For those who simply want a safe alternative with similar versatility, sunflower seed butter, soy nut butter, and tahini are solid, allergen-friendly choices.

With these peanut alternatives, there’s no need to miss out on the flavours and textures you love. Experiment with these options in your favourite recipes and discover which alternatives best suit your taste and lifestyle.