Low Calorie Peanut Butter

Try my low calorie peanut butter recipe once, and you’ll want to make it all the time! It’s smooth, creamy, and made with REAL peanut butter! Only 25 calories per spoonful. 

Need more healthy spreads? Try my almond butter, healthy Nutella, and protein cookie butter next.

We are a family of peanut butter lovers, and I have to be conscious of not going completely overboard. 

Don’t get me wrong, there’s nothing wrong with peanut butter. It’s full of healthy fats, protein, and fiber, but too much of a good thing is never good. Luckily I’ve been able to make it a guilt-free treat by incorporating some peanut flour into it! 

Table of Contents

1. Why I love this recipe
2. Ingredients needed
3. How to make low calorie peanut butter
4. Arman’s recipe tips
5. Storage instructions
6. Frequently asked questions
7. Recipes to use low fat peanut butter
8. Low Calorie Peanut Butter (Recipe Card)

Why I love this recipe

• A fraction of the calories. The day I found out how many calories were in a ‘spoonful’ of peanut butter, I was devastated. Suffice it to say, my low-cal recipe saved me. 
• It looks and tastes like the real deal! I added just enough real peanut butter to give the spread a thick and creamy texture while not overdoing the calories. 
• Easy to customize. Adjust the consistency, fold in peanuts to make chunky peanut butter, or add cocoa to make chocolate peanut butter. There are no wrong answers. 
• Healthier. Unlike many peanut butter brands (I won’t name names!), my spread’s ingredient list doesn’t include hydrogenated oils, stabilizers, or corn syrup solids. 

Ingredients needed

• Peanut flour. Use peanut flour that contains no added sugar or salt. If you can’t find any, you can use a pre-formulated version. Since those tend to contain added sugar, skip the additional sweetener. 
• Peanut butter. Smooth and drippy peanut butter with no added sugar. Don’t use crunchy peanut butter, or else you will find it hard to mix. 
• Water. To thin out the spread. You can also use dairy-free milk, but you’ll need to enjoy it within five days. 
• Salt. To taste. 
• Sweetener. Only add this if you prefer sweeter peanut butter. I used allulose, but keto maple syrup can also be used. If you don’t mind a few extra calories, use regular sugar. 

How to make low calorie peanut butter

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Combine ingredients. In a mixing bowl, add the flour, peanut butter, and water. Stir until smooth. Slowly add water until it reaches your desired consistency. 

Step 2- Add salt and sweetener. Sprinkle salt and sweetener to taste. Transfer the spread to an airtight container or sterilized jar. 

Arman’s recipe tips

• Add water slowly. Different peanut flour brands absorb different levels of moisture, so you may need more or less water depending on the brand you’re using. 
• Don’t skip the peanut butter. I don’t mind making peanut butter with only peanut flour and water, but when I want the real deal, I find adding a little regular peanut butter is essential. 
• Make chocolate peanut butter. Add 1-2 tablespoons of cocoa powder. 
• Change the sweetener. Use honey (or keto honey) to make honey peanut butter. 
• Add some crunch. Once the texture is perfect, fold in roughly chopped peanuts.

Storage instructions

To store: Store nut butter in an airtight container at room temperature for up to two weeks. If you want to keep it fresher for longer, store it in the refrigerator for up to two months. 

To freeze: Place your leftover jar of peanut butter in a freezer-safe container and freeze it for up to six months. Let it thaw overnight in the fridge.

Frequently asked questions

Recipes to use low fat peanut butter

I could eat this stuff straight out of the jar, but there are far better ways to use it. Here are some ideas:

• In peanut butter protein shakes
• Blended in chocolate peanut butter smoothies
• Mixed with keto jelly to make low-cal PB&Js
• Drizzled over low calorie pancakes or low calorie banana bread
• Served with apple slices or banana chips