Delicious and Nutritious Alternatives to Peanut Butter

Peanut butter has been a household staple for well over 100 years. It's beloved for its creamy texture and protein-packed punch. 

But unfortunately not everyone can enjoy it. Peanut allergies, dietary preferences, or simply the desire to try something new has encouraged many to look for alternatives. Thankfully, there’s a wide range of tasty spreads that can step in and even offer unique nutritional benefits.

Why Look Beyond Peanut Butter?

Allergies: Peanut allergies are among the most common food allergies, especially in children.

Variety: Trying different nut and seed butters can bring fresh flavours to your toast, smoothies, and bakes.

Nutrition: Some alternatives contain more fibre, omega-3s, or other valuable nutrients.

Top Alternatives to Peanut Butter

1. Almond Butter

Rich in vitamin E, magnesium, and calcium, almond butter is a smooth and slightly sweet alternative. It pairs beautifully with apple slices or drizzled over porridge.

2. Cashew Butter

Creamy and mild, cashew butter has a subtle flavour that works well in both sweet and savoury dishes. It’s often used in vegan cooking to make creamy sauces and desserts.

3. Hazelnut Butter

If you’re fond of Nutella but want something less sugary, pure hazelnut butter is a luxurious option. Its rich, nutty taste works well with bananas or spread on wholegrain toast.

4. Walnut Butter

Walnuts are packed with omega-3 fatty acids, making walnut butter an excellent choice for heart health. Its earthy flavour is best enjoyed blended into smoothies or spread thinly on crackers.

5. Sunflower Seed Butter

A brilliant option for those with nut allergies, sunflower seed butter has a slightly earthy taste and is high in vitamin E. It’s especially popular in schools where nut-free policies are in place.

6. Pumpkin Seed Butter

Deep green in colour and rich in iron, zinc, and magnesium, pumpkin seed butter is a powerhouse spread. Its savoury notes make it a great match for oatcakes or stirred into soups.

7. Tahini (Sesame Seed Paste)

Best known for its starring role in hummus, tahini is made from ground sesame seeds. It’s high in calcium and has a distinctive nutty, slightly bitter taste. Delicious in dressings, dips, or even drizzled over roasted vegetables.

8. Soy Butter

Another nut-free alternative, soy butter has a taste and texture close to peanut butter, making it a great swap for sandwiches and baking.

9. Coconut Butter

Made from the flesh of coconuts, this option has a naturally sweet flavour. It solidifies at room temperature but melts beautifully when spread on warm toast or stirred into porridge.

Creative Ways to Use Peanut Butter Alternatives

Smoothies: Blend cashew or almond butter for creaminess.

Baking: Swap sunflower seed butter into biscuits or flapjacks for a nut-free treat.

Cooking: Use tahini in salad dressings or walnut butter in pasta sauces.

Snacking: Pair apple slices with hazelnut butter or oatcakes with pumpkin seed butter.

Final Thoughts

Whether you’re avoiding peanuts or simply fancy a change, the world of nut and seed butters offers plenty of exciting options. Each spread brings its own unique flavour and nutritional profile, so don’t be afraid to experiment and find your favourites. Your morning toast may never be the same again!