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Top 5 Healthy Peanut Butter Substitutes

By Martha Sanders

Having someone with peanut allergy in the family can be a very scary thing. Both of my kids are allergic to nuts, and it changes the way we live, shop and prepare food. Going to the neighborhood park can be a dangerous thing. What if my kids go down the slide after a kid ate a peanut butter cup touched that same slide with his sticky fingers?

If your kid or someone you know is allergic to tree nuts or peanuts, it's important to learn what foods might contain nuts and how to find peanut butter alternatives. Be vigilant; even a small exposure to nuts can be fatal.

What Foods Contain Peanuts?

When reading the food label, avoid ingredients that may contain peanut protein. They include anything with peanuts or nuts, hydrolyzed plant protein, hydrolyzed vegetable protein (may or may not contain peanut), vegetable oil (if source isn't specified), natural flavoring (depending on the food, some may contain peanut protein), peanutamide, or check for labels that say "may contain traces of peanut".

Peanut Allergy Foods to Avoid

Stay away from foods with nuts, including baked goods (breads, muffins, cookies, anything in a bakery that uses nuts could be cross contaminated with peanut protein), cereal, chili, many ethnic foods (Thai, Asian, and Indonesian dishes), sauces (stay sauces, pesto) ice cream, candies (nougat, chocolate) and snacks (crackers, granola, rice cakes, caramel corn).

Healthy Peanut Butter Substitutes

Peanut butter substitutes can be used in just about any peanut butter recipes for great tasting and nutritious cookies, energy bars, smoothies, dips, sauces, pates, sandwiches, bagels and croissants.

1. Soynut Butter

Soy nut butter is an ideal peanut butter alternative for people with tree nut allergies, since soy bean is unrelated to peanuts. Soynut butter is made from specially roasted soybeans, which are then crushed and blend with soybean oil and other ingredients.

It is very similar to peanut butter in flavor and texture, but contain less fat.

2. Sunflower Seed Butter

Sunflower seed butter is produced from sunflower seeds, which are a good source of protein, fiber, Vitamin E, zinc as well as iron.

In addition, sunflower seeds are exceptionally high in linoleic acid, an essential fatty acid which belongs to the omega-6 family of fatty acids.

Sunflower seed butter is not as sweet a peanut butter or almond butter but has a rather heavy flavor. It tends to go rancid more easily than nut butters so make sure to keep it refrigerated.

3. Almond Butter

Almond Butter is a healthier alternative to peanut butter. It has a mild sweet taste, high in protein and calcium, and low in saturated fats.

Research showed that almonds are helpful in reducing cholesterol levels and supporting heart health. The only downside of almond butter is its price. Most peanut allergy sufferers can consume almond butter with no reaction.

4. Hemp Seed Butter

Hemp seed butter is a rich, creamy nutritious spread containing more heart healthy omega 3 & 6 fatty acids than any other nut butter and has no trans fats, no hydrogenated oils, no cholesterol, no added sugar, no gluten, no preservatives, and no artificial colors or flavors.

It has a nutty flavor similar to pine nuts. The chlorophyll in hemp seeds gives the hemp seed butter an attractive deep green color.

5. Hummus

Hummus is gaining popularity fast in America. It is an Middle Eastern appetizer made from chickpeas and tahini, a sesame seed paste which is similar to peanut butter.

Chickpeas are high in protein, potassium and fiber while sesame seeds are nature's richest source of protein and Vitamin E.

You can find hummus spread at the deli counter of any grocery store or make your own at home.

Give any of these nutritious and tasty peanut butter alternatives a try, especially if someone you love is allergic to peanuts or PB is banned at your kid's school because of nut allergy concerns.

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