Low Calorie Peanut Butter


5 from 48 votes
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This low calorie peanut butter is smooth, creamy, and perfectly spreadable! With over half the calories and fat of traditional peanut butter, it takes seconds to make! 25 calories per serving. 

low calorie peanut butter

Low Calorie Peanut Butter

When it comes to healthy homemade spreads, my favorite recipes to make are almond butter, Nutella, and this low calorie peanut butter. 

As someone who loves peanut butter, I have to be wary of not going overboard with it. I’m known to slather my toast with it, drizzle it over pancakes, or even eat it by the spoonful.

Now, there is nothing wrong with peanut butter, as it is very healthy, full of healthy fats, protein, and fiber. However, eating it in excess is never a good thing. Luckily, I’ve been able to rectify this by incorporating some peanut flour into it! 

What is peanut flour? 

Also known as peanut powder, peanut flour is crushed and defatted peanuts that yield a flour-like consistency. Mainstream varieties contain between 12%-28% fat, which is considerably lower than any peanut butter on the market.

Peanut flour is fantastic in grain free and gluten free baking, and has a very high protein content. Its low fat and low carb content makes it a popular ingredient for many dieters. However, the best use of peanut flour is to mix it with some liquid and create a low fat and low cal peanut butter.

I’ve been meaning to share a low calorie peanut butter recipe for quite some time. Unlike mainstream powdered peanut butter brands, mine is a little different. My recipe contains actual peanut butter, which not only makes it taste better but gives you extra staying power and satiety. 

No sugar and no oil are needed, but you’d never tell. The texture is smooth, thick, and perfectly spreadable. It tastes just like peanut butter and you can customize it to be as sweet or salty as you prefer!

My sister is the world’s biggest peanut butter fan and she recently tried this and could NOT believe it was low calorie- She thought it came straight from a jar!

How do you make low calorie peanut butter?

The Ingredients

  • 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. Those often contain added sugar, so omit any additional sweetener required. 
  • Peanut butter– Smooth and drippy peanut butter, with no added sugar. Do not use crunchy peanut butter, or else you will find it hard to mix. 
  • Water– To thin out the peanut butter. 
  • Salt– To taste. 
  • Sweetener of choice– Only add this if you prefer sweeter peanut butter. I used erythritol, but monk fruit sweetener can also be used. 

The Instructions

Start by adding the peanut flour and peanut butter into a small mixing bowl. Mix well, until thick and combined. Slowly add in the water, one tablespoon at a time, until a spreadable texture. Add salt and sweetener to taste. 

low fat peanut butter

Which peanut butter has the lowest calories?

Most store bought peanut butter all contain similar calorie counts. Per tablespoon of all natural peanut butter, there are around 100 calories. Some brands do have a low fat peanut butter, but those also yield similar calories, as the fat is replaced with sugar or fillers.

My low calorie peanut butter yields less than 25 calories per tablespoon AND has actual peanut butter in it too!

Which peanut butter is best for fat loss? 

Peanut butter can easily be included in any diet, as it contains necessary fats that are essential for good health. However, if you are someone who tends to go overboard with it, you can enjoy both traditional peanut butter and supplement it with this low calorie version! 

Tips to make the best low fat peanut butter

  • Only use water to thin out the peanut butter. If you use milk or a plant based alternative, you will need to enjoy the peanut butter within 5 days. 
  • Do not omit the peanut butter. Adding actual peanut butter not only provides a small dose of healthy fats, but it also gives that mouth texture that peanut flour on its own cannot.
  • Feel free to add cocoa powder for chocolate peanut butter or honey, for honey peanut butter. 

Storing and freezing low cal peanut butter

  • To store: This peanut butter can be stored at room temperature, covered, for up to 2 weeks. If you’d like to keep it longer, store it in the refrigerator, and it will keep for up to 2 months. 
  • To freeze: Place leftovers in a shallow container and store it in the freezer for up to 6 months. 

low cal peanut butter

What to serve low calorie peanut butter with

low calorie peanut butter

Low Calorie Peanut Butter

5 from 48 votes
This low calorie peanut butter is smooth, thick, and perfectly spreadable! Made with real peanut butter, it's less than 25 calories per serving but FULL of flavor!
Servings: 24 servings
Prep: 1 minute
Cook: 1 minute
Total: 2 minutes



  • In a mixing bowl, add the peanut flour, peanut butter, and water, and mix together, until combined and mostly smooth. If the mixture is too thick, slowly add more water until your desired consistency is reached.
  • Add the salt and sweetener to taste. Transfer into a container or sterilized jar.


Serving size is a heaping tablespoon (25 mls). 
* For a richer flavor, use up to 1/2 cup of peanut butter.
** You may need more, depending on the brand of peanut flour and how thin you prefer your peanut butter to be. 
TO STORE: This peanut butter can be stored at room temperature, covered, for up to 2 weeks. If you'd like to keep it longer, store it in the refrigerator, and it will keep for up to 2 months. 
TO FREEZE: Place leftovers in a shallow container and store it in the freezer for up to 6 months. 


Serving: 1servingCalories: 25kcalCarbohydrates: 2gProtein: 2gFat: 1.5gSodium: 37mgPotassium: 85mgFiber: 1gCalcium: 8mgIron: 1mgNET CARBS: 1g
Course: Appetizer
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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  1. I wonder – I’m a Nutella FIEND. Like, it’s unnatural. If I wanted to replicate this recipe for something Nutella-oriented, do you think I could try using Milo or Cocoa + Hazelnut meal in place of Peanut Flour, and Nutvia or Nutella in place of the peanut butter, and have a similar consistency? I’m not sure if it’ll work since Nutella has less oil than peanut butter – just wondering if you’ve tried it?

    Either way, this is a great recipe – when my next batch of peanut flour gets posted, I shall give this a crack!