Out of Peanut butter, one case
Low calorie peanut butter substitute
5 options, ranked, with the exact amount
Use Powdered peanut butter (PB2)
¼ cup powder + 3 tbsp water for every ¼ cup peanut butter
The best low-calorie peanut butter substitutes are powdered peanut butter (PB2), Greek yogurt, and cottage cheese. These alternatives provide similar flavor with significantly fewer calories.
- The tweak —
- Mix 2 tablespoons powder with 1 tablespoon water for every 2 tablespoons of peanut butter needed.
- Best for —
- smoothies
One casethe full peanut butter card
Every option, one card
Ranked| # | Substitute | Instead of ¼ cup peanut butter |
|---|---|---|
| 1 | Powdered peanut butter (PB2)smoothies | ¼ cup powder + 3 tbsp water |
| 2 | Greek yogurtdips | Same amount |
| 3 | Cottage cheesedips | Same amount |
| 4 | Avocadodips | Same amount |
| 5 | Hummusdips | Same amount |
Powdered peanut butter (PB2)
peanut flavor, less rich
Dehydrated peanut butter with 85% fewer calories than regular peanut butter
- Best for
- smoothies, baking, dips, sauces, weight loss recipes
- Texture
- thinner when mixed with water
- Prep
- Mix 2 tablespoons powder with 1 tablespoon water for every 2 tablespoons of peanut butter needed.
Much lower in calories and fat. Mix with water to create spreadable consistency.
Greek yogurt
tangy, creamy
High-protein, low-calorie alternative that adds creaminess without the fat
- Best for
- dips, sauces, smoothies, baking, spreads
- Texture
- smooth, creamy
- Prep
- Use plain Greek yogurt directly as 1:1 replacement. Add a pinch of salt for flavor.
Adds protein and probiotics. May need to adjust other liquid ingredients in baking.
Cottage cheese
mild, slightly tangy
High-protein, low-calorie alternative that provides creaminess and texture
- Best for
- dips, spreads, smoothies, baking, savory applications
- Texture
- creamy when blended
- Prep
- Blend cottage cheese until smooth, then use as 1:1 replacement.
High in protein and calcium. Blend smooth for better texture in some applications.
Avocado
mild, creamy
Healthy fat alternative that provides creaminess with heart-healthy monounsaturated fats
- Best for
- dips, spreads, smoothies, baking, savory applications
- Texture
- smooth, creamy
- Prep
- Mash avocado until smooth, add a pinch of salt and lemon juice.
Higher in calories than other options but provides healthy fats. May need to add lemon juice to prevent browning.
Hummus
savory, nutty
Chickpea-based spread that's lower in calories and higher in fiber
- Best for
- dips, spreads, sandwiches, savory applications
- Texture
- smooth, creamy
- Prep
- Use store-bought or homemade hummus directly as 1:1 replacement.
Higher in fiber and protein. Works best in savory applications.
How it behaves in this recipe
Low-calorie peanut butter substitutes are essential for weight loss and calorie-conscious cooking. The key is finding alternatives that provide similar flavor and texture while significantly reducing calories and fat content.
Tips for substituting peanut butter
10 tips- For smoothies: powdered peanut butter adds flavor without the calories
- For baking: Greek yogurt works well but may need to reduce other liquid ingredients
- For dips: cottage cheese blended smooth provides protein and creaminess
- For spreads: avocado adds healthy fats and creaminess
- For savory dishes: hummus provides similar texture with more fiber
- For weight loss: powdered peanut butter is the lowest calorie option
- For protein needs: Greek yogurt and cottage cheese provide the most protein
- For fiber: hummus provides the most fiber per serving
- For healthy fats: avocado provides heart-healthy monounsaturated fats
- For convenience: powdered peanut butter is shelf-stable and easy to use
Notes on peanut butter
- For weight loss: powdered peanut butter is the lowest calorie option
- For protein needs: Greek yogurt and cottage cheese provide the most protein
- For healthy fats: avocado provides heart-healthy monounsaturated fats
- For fiber: hummus provides the most fiber per serving
- For convenience: powdered peanut butter is shelf-stable and easy to use
Questions
5 questionsWhat's the lowest calorie substitute for peanut butter?
Powdered peanut butter (PB2) is the lowest calorie option, with about 85% fewer calories than regular peanut butter. Mix it with water to create a spreadable consistency.
Can I use Greek yogurt instead of peanut butter in baking?
Yes, Greek yogurt works well in baking as a 1:1 replacement. It adds protein and moisture, but you may need to reduce other liquid ingredients slightly.
Is powdered peanut butter healthy?
Powdered peanut butter is lower in calories and fat but also lower in healthy fats. It's a good option for weight loss but shouldn't be your only source of healthy fats.
Can I use cottage cheese as a peanut butter substitute?
Yes, cottage cheese works well as a substitute, especially when blended smooth. It's high in protein and low in calories, making it great for weight loss.
What's the best low-calorie substitute for peanut butter in smoothies?
Powdered peanut butter is the best option for smoothies as it adds flavor without the calories and fat. It also dissolves easily in liquid.