Nut Free Peanut Butter


Have you ever heard of Nut Free Peanut Butter? Have you ever tried Nut Free Peanut Butter? Are you looking for Nut Free Peanut Butter reviews? Then you’re in luck, because I’m here to finally answer these questions for you. Do you want know how to make nut free peanut butter without the hassle of making your own?!

According to a recent study, eating too many nuts can actually be bad for your health. While many people consume nuts because they are known to be good for you and prevent weight gain, some studies show that this is not always the case.

Nut Free Peanut Butter

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1. Sunflower Seed Butter

The closest spread to peanut butter I’ve found in terms of flavor and texture is sunflower seed butter. It’s also relatively easy to find; I’ve seen it in large chain grocery stores right next to the peanut butter. Sunflower seed butter has a nice nutty flavor and is smooth and spreadable. I honestly don’t feel like I’m missing out on peanut butter when I’m eating it.

You can also make your own sunflower seed butter, with some pumpkin seeds (another nut-free alternative) thrown in for good measure.

2. Tahini

I love how sesame seeds give this Middle Eastern staple toasty, nutty flavors. Because it’s usually sold unsweetened, it’s great for those who don’t like sugar in their nut butters, and you can always pair it with a sweeter jam or even honey in your sandwiches to balance it out.

3. Cookie Butter

I know, I know. Cookie butter isn’t really high on the nutritional tree, but it sure is delicious. A thin spread of this sweetly spiced spread goes a long way, and who doesn’t need a sweet treat in their lunchbox every now and then? Pair this with a hearty wheat bread and savor every bite.


We spread it onto sandwiches, toasts, and eat it by the spoonful, but for anyone who has a nut allergy or parents with kids in a nut-free school, peanut butter/nut butter can be a problem.

Fortunately, I’ve tested tasty peanut butter alternatives and I’m here to give you a complete review of each.

nut free peanut butter alternatives


For anyone who is a part of a nut-free household or school, it can be a challenge to make some of the most basic foods we love like the classic PB & J.

Years ago, there were not a lot of options outside of peanut butter but now you’ll find nut-free butter in nearly every retail store although the selection is usually limited to sunflower, soy, and cookie butter. There are other options so I’ve included those in this review as well as the sesame and granola butter which I’ve found to be top notch in taste and nutrition. I’ll admit, I had to go to three different stores and place an order online to get the final 7 but if you’ve been going without peanut butter or any nut butter the effort is well worth it!


Common options for nut-free butter include those made from sunflower seeds, pumpkin seeds, sesame seeds, soybeans, and even granola.

Each of these are gluten free and offer a healthy source of fat and protein. The other option, cookie butter doesn’t contain much protein, but what it lacks in nutrients it makes up for in taste.


Now, we’re at the most important part of the whole post. The review! I bet you are wondering “how do they taste?”, “where can I get them?”

I’ve got all the answers right below, so let’s begin:


This tastes like a cross between oatmeal cookies and granola. As far as I’m concerned IT’S. THE. STUFF! I’ve had several deliveries from Kween and they offer granola butter in the original flavor or chocolate.

Per serving:

  • Calories: 200
  • Fat: 15g
  • Carbs: 8g
  • Fiber: 2g
  • Sugars: 3g
  • Protein: 7g


While I tried so hard not to have favorites, I am completely obsessed with this nut-free alternative.

It has an amazing depth of flavor and reminds me more of grown-up peanut butter, minus the nuts.

Per serving:

  • Calories: 200
  • Fat: 17g
  • Carbs: 8g
  • Fiber: 1g
  • Sugars: 4g
  • Protein: 6g

Now, there is another sesame seed butter known as tahini. While it is a nut-free option, it has more of a savory flavor that you’d use for turkey sandwiches, wraps, salad dressings and doesn’t really remind one of peanut butter, which is what I’m going for.


If you have been craving that peanut butter flavor and texture this is the one for you!
It tastes VERY similar to peanut butter and is spreads like regular peanut butter making it the #1 option for the classic PB & J.

Per serving:

  • Calories: 200
  • Fat: 15g
  • Carbs: 8g
  • Fiber: 2g
  • Sugars: 4g
  • Protein: 7g

Soy Butter also holds up well as a replacement for peanut butter recipes such as a Peanut Butter Crunch sandwich or a no-bake snack like Oatmeal Raisin Energy Bites.


Sunflower seed butter has a toasty, earthy flavor and it does not taste at all like peanut butter.

It’s the easiest option to find at a regular grocery store, aside from cookie butter. You can use it in sandwiches or swap it out for regular peanut butter in no-bake recipes.

Per serving:

  • Calories: 210
  • Fat: 18g
  • Carbs: 5g
  • Fiber: 3g
  • Sugars: 3g
  • Protein: 7g


This peanut butter alternative is made with chickpeas and is super easy to spread. It’s great for dipping and for snacktime – the possibilities are endless!

Per Serving:

  • Calories: 200
  • Fat: 16g
  • Carbs: 11g
  • Fiber: 3g
  • Sugar: 1g
  • Protein: 4g

I tried 6 nut-free butters and one of them made the most convincing PB&J

With the rise in food allergies and interest in elimination diets of all kinds, it’s no wonder the market for no-peanut peanut butter is growing by leaps and bounds. The base ingredients are often environmentally-friendly, too, requiring less water to grow than many nuts. Nut-free butters are amazing stirred into smoothies or yogurt, slathered on ice cream, mixed with maple syrup for a healthier short stack, or added to savory sauces and dressings. But, when school starts up again, many parents will need to find a nut-free substitute for the lunch sack, and there’s no higher purpose than an honest-to-goodness peanut butter and jelly sandwich, is there? So which of these spreads are the closest to peanut butter in flavor and texture? Here’s our definitive ranking of nut-free butters.

6. Watermelon seed butter

This one is the newest up-and-comer made only by 88 Acres, and I was really puzzled about where the company gets enough seeds to even make this product. A little concerned that maybe they were cleaning up after the county fair watermelon seed-spitting contest, I contacted 88 Acres for the skinny. Co-founder and CEO Nicole Ledoux told us that watermelon seeds are widely grown as a snack in the Middle East and Asia. They have a facility entirely free of the top-eight most common food allergens, plus sulfites, sesame and mustard, so there is a rigorous sourcing process with their growers to ensure no contact with potential allergens. Even with those limitations, it turns out it is possible to buy large amounts of watermelon seeds without resorting to scavenging.

88 Acres' Watermelon Seed Butter.
88 Acres’ Watermelon Seed Butter.

Now that we’ve established it has an exceptional provenance, what about the eating? This butter thankfully does not taste at all like watermelon, but it doesn’t taste like peanut butter, either. It’s shockingly pale, and it has a really unusual bite to it, not quite spicy but with a hint of sharpness, like it’s trying to promise you Marshmallow Fluff but delivering late-season radishes. Available sweetened and unsweetened, it makes an amazing dairy-free and vegan ranch dressing, a stellar addition to poblano corn chowder, and you can use it as a sub for tahini in just about any recipe. It also turns a nectarine into a high-protein religious experience. But slap it on your unsuspecting kid’s beloved PB&J? You’ll be paying for therapy for years.

5. Tahini

Tahini is a Middle Eastern paste of very finely milled sesame seeds typically used as an ingredient rather than a standalone condiment. The texture should be smooth and quite a bit runnier than peanut butter. The seeds are slightly toasted, so the paste is light tan in color but retains a lot of its grassy flavor. I tried it on a piece of bread with fig preserves, and while it wasn’t as bad as I expected, it is intensely sesame. This one is by far the most aggressive flavor of any of the possibilities. If your child is a goldfinch, it might be welcome. Otherwise, save your tahini for adding to homemade hummus or lemon dressing, where it really shines.

Joyva's Sesame Tahini.
Joyva’s Sesame Tahini.Amazon

4. Pumpkin seed butter

You may have had pumpkin seeds on top of a pumpkin spice muffin or mixed into a seasonal trail mix, but pumpkin seed butter is new to many. It has a spreadable consistency even at fridge temps, and the flavor is much milder than sesame or watermelon seeds, more similar to almond than any of the other nuts. There’s a faint but pleasant botanical overtone to it, almost floral. It’s a perfect base for green goddess salad dressing or easy pesto (make it with epazote if you want your mind blown), but the most remarkable aspect of this spread is its color. It is Kermit green, and there is no hiding it. You might use this to your advantage if you celebrate Christmas with red preserves on hand, or if your child is a “Green Eggs and Ham” devotee. Otherwise, it’s likely to be a hard sell.

88 Acres'  Pumpkin Seed Butter.
88 Acres’ Pumpkin Seed Butter.

My pick for this one is 88 Acres. You may see it from local producers, too, but one of the nice things about this brand is their little single-serve packets, perfect for tossing in the lunch box with a sliced apple or some crackers.

3. Oat butter

It sounds very unlikely, doesn’t it? Oat is the hot new main ingredient for all things dairy-adjacent, like milk and yogurt, so why not peanut? Oat Haus Granola Butter makes an impressive array of flavors completely unmatched by any of the other options, and it’s a great pick where food allergies are concerned since they maintain a top eight-free facility. While it makes a spectacular baking ingredient and quick plant milk base for a latte, it tastes decidedly oaty with notes of sweet cream, and there’s a little bit of grainy mouthfeel because of the coconut sugar. In my opinion, it’s too sweet to serve as the proper foil to just about any jelly, but you might be able to get away with the Strawberry Shortcake flavor as the only ingredient. On the plus side, it has more protein than I would have guessed, and I can’t wait to make oatmeal cookies with the scrumptious Coffee flavor added to the dough.

Eating Too Many Nuts Side Effects

There are few worries about eating too many nuts because they are actually surprisingly delicious. To avoid weight gain, eat the recommended serving size, and use them to replace less-healthy foods.

Nuts have impressive wellness benefits due to their significant omega-3 fatty acids and mono- and polyunsaturated fat content, notes Harvard Health. They improve cholesterol, reduce blood clotting, prevent heart rhythm disorders, relax blood vessels and help curb the appetite. Seeds are equally nutritious.


The main adverse effect of overeating nuts is the possibility of weight gain. Don’t eat too many Brazil nuts because their high selenium content may give you a toxic dose of the mineral.

Do Nuts Cause Weight Gain?

The only downside of eating too-many nuts is the possibility of weight gain, although some research disputes this effect. The Harvard T.H. Chan School of Public Health writes that an ounce of nuts contains 185 calories, which may lead to weight gain if you eat them regularly.

For this reason, instead of adding them to your current diet, you should substitute them for less-healthy snacks, such as chips, or use them in place of meat in main dishes.

A July 2014 study published in the American Journal of Clinical Nutrition addressed the concern that eating this high-fat, calorie-dense food leads to weight gain. The findings showed that rather than increasing the risk of obesity, nuts might actually decrease the risk.

Because nuts are high in fiber, they’re associated with satisfying the appetite. The American Journal of Clinical Nutrition found several unexpected associations. Some analyses showed an inverse relationship between higher nut consumption and lower body weight.

In addition, a few studies reviewed in the American Journal of Clinical Nutrition showed that increasing nut consumption was tied to decreased weight gain over extended periods of time. The authors concluded that eating a handful of nuts regularly, as a replacement for less-healthy foods, can help prevent obesity.

Eating Too Many Nuts Concerns

Other concerns regarding nuts may involve whether they cause gas or whether they can be a part of the keto diet. As long as you eat the recommended amount of nuts, gas shouldn’t be much of a problem, nor should nuts be excluded from the keto diet. The only nut variety that should be eaten in very limited amounts is the Brazil nut, because of its high selenium content.

The University of Michigan categorizes nuts as foods that produce a normal amount of gas. They contain fiber, a food constituent associated with gas. Fiber is essential for normal bowel movements; don’t avoid it.

If you normally don’t get much fiber in your diet, introducing high-fiber foods in your eating plan may initially produce gas; but this should improve in time. It may also help to eat more slowly, to help avoid swallowing too much air.

Nuts contain protein and healthy fat, but they also contain some carbohydrates, so those on the keto diet may wonder if the food can be a part of the eating plan. Harvard Health states that nuts are very low in carbohydrates, so they’re featured in low-carb diets.

With this in mind, keto-diet followers shouldn’t be reluctant to eat a daily serving of nuts. Just check with your doctor before going on the keto diet, because it’s linked to dangerous side effects, warns a September 2018 study published in the Indian Journal of Medical Research.

Brazil nuts are very high in selenium, so if you eat too many, you can ingest more than the recommended amount of that mineral, warns the National Institutes of Health. Getting too much selenium results in side effects, and very high levels can cause serious problems. Don’t eat more than four Brazil nuts per day.

The nutrient profile of nuts differs, so eat a variety. For anyone wanting to know what the healthiest nuts are, it doesn’t matter what kind you eat because they’re all good for you, according to the Mayo Clinic. Peanuts are actually a legume and not a nut, but they are relatively healthy as well.

A daily serving of nuts is 1.5 ounces, which is a small handful of whole nuts or 2 tablespoons of a nut butter, says the Mayo Clinic.

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