Peanut Butter Substitute for Military Diet: Low-Calorie Alternatives
Discover low-calorie peanut butter substitutes for the military diet. Find alternatives that fit the strict calorie requirements while providing similar nutrition.
Quick Answer
The best peanut butter substitutes for the military diet are powdered peanut butter (PB2), Greek yogurt, and cottage cheese. These alternatives provide similar protein with significantly fewer calories.
Best Substitutes
Powdered Peanut Butter (PB2)
2 tbsp powder + 1 tbsp water = 2 tbsp peanut butterDehydrated peanut butter with 85% fewer calories than regular peanut butter
Best for:
Much lower in calories and fat. Mix with water to create spreadable consistency.
Greek Yogurt
1:1High-protein, low-calorie alternative that adds creaminess without the fat
Best for:
Adds protein and probiotics. May need to adjust other liquid ingredients in recipes.
Cottage Cheese
1:1High-protein, low-calorie alternative that provides creaminess and texture
Best for:
High in protein and calcium. Blend smooth for better texture in some applications.
Avocado
1:1Healthy fat alternative that provides creaminess with heart-healthy monounsaturated fats
Best for:
Higher in calories than other options but provides healthy fats. May need to add lemon juice to prevent browning.
Hummus
1:1Chickpea-based spread that's lower in calories and higher in fiber
Best for:
Higher in fiber and protein. Works best in savory applications.
Cooking Tips
- 💡For military diet: powdered peanut butter is the lowest calorie option
- 💡For protein needs: Greek yogurt and cottage cheese provide the most protein
- 💡For smoothies: powdered peanut butter dissolves easily and adds flavor
- 💡For spreads: Greek yogurt and cottage cheese work well on crackers
- 💡For baking: Greek yogurt works but may need to reduce other liquid ingredients
- 💡For dips: cottage cheese blended smooth provides protein and creaminess
- 💡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
- 💡For cost: Greek yogurt and cottage cheese are more affordable options
Frequently Asked Questions
What's the best peanut butter substitute for the military diet?
Powdered peanut butter (PB2) is the best option for the military diet as it has 85% fewer calories than regular peanut butter while still providing protein and peanut flavor.
Can I use Greek yogurt instead of peanut butter on the military diet?
Yes, Greek yogurt works well as a substitute on the military diet. It's high in protein and low in calories, making it perfect for the strict calorie requirements.
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 on the military diet?
Yes, cottage cheese works well as a substitute on the military diet. It's high in protein and low in calories, making it great for weight loss while providing creaminess.
How many calories are in powdered peanut butter compared to regular peanut butter?
Powdered peanut butter has about 45 calories per 2-tablespoon serving, compared to about 190 calories in regular peanut butter. This makes it much more suitable for calorie-restricted diets like the military diet.
Summary
Find low-calorie peanut butter substitutes for the military diet. Discover powdered peanut butter, Greek yogurt, and cottage cheese alternatives that fit strict calorie requirements.