Thursday, October 18, 2012

Peanut Butter Blues?

If you're following a diet or just trying to eat healthy, you're probably aware of the insane amount of fat and calories in peanut butter. The creamy (or crunchy) spread may be loaded with protein and healthy mono-unsaturated fats, but the other kind of fat and sugar still add up. Most dietitians would advise you to limit how much or how often you eat it.

Thankfully, there are some healthy alternatives out there. One of my favorites is called Better'n'Peanut Butter. It comes in regular, chocolate and banana flavors. Personally, I stick to the normal peanut flavor.  With 2 grams of fat and 100 calories in each 2 Tablespoon serving, you're cutting out nearly 85 percent of the fat and calories.

I recently discovered a new alternative, and I'm afraid it might sweep in and become my go-to lunch and/or breakfast and/or anytime I'm hungry choice. It's called PB2 powdered peanut butter. Now, don't turn up your nose just yet. All you do is mix 2 Tablespoons of this powdery substance with 1 Tablespoon of water. It's got 45 calories and 1.5 grams of fat in 2 Tablespoons. As far as I know, that's as low as you're going to get!

I've been able to use these two products just like I'd use regular peanut butter. I can eat it with a spoon (which I do pretty often), on a sandwich, or in a recipe. Here are some of my favorite ways to incorporate this yummy sandwich spread in my diet.

PBB & Chocolate Shake
  • 2 T peanut butter alternative
  • 1/4 C fat-free vanilla yogurt
  • 1/2 banana
  • 2 T Sugar-free chocolate syrup
  • 1 Dash of cinnamon
  • 2-3 Packets of sugar alternative (Stevia or Splenda)
  • 1/2 C of sugar-free vanilla or chocolate almond milk 
  • *1 Scoop Vanilla/Chocolate whey protein mix (if you're using this as a meal replacement)
  1. Add all ingredients to a blender.
  2. Blend on high until smooth.
  3. Add water if the blender gets hung up or it's too chunky.
Thai-Inspired Peanut Sauce
  • 3-4 T peanut butter alternative
  • 1/2 C soy sauce
  • 1 C water
  • 1 T garlic (or garlic salt)
  • 2-3 T brown sugar
  1. First of all, remember I don't follow recipes very well, so those numbers up above may be off.
  2. Mix these ingredients in a sauce pan on the stove on low heat.
  3. Add just a little bit of the soy sauce and garlic because you can always add more.
  4. Let the peanut butter melt and simmer. Taste to see the flavor and add different ingredients according to your preference.
  5. Use the sauce over chicken and veggies or as a dressing for an Asian salad.
  • 2 T peanut butter alternative
  • 2 Slices of low-calorie bread (Sara Lee 45 calorie whole wheat)
  • 1 Banana
  • 1 T raw, unfiltered honey
  1. I think you can figure this one out on your own. ;)
Let me know in the comments if you try these out, or if you come up with other ways to use peanut butter alternatives. I'd also love to know if you've found anything else comparable to Better'n'Peanut Butter or PB2. 


  1. Oh my goodness I'm definitely going to try the shake! It sounds yummy! I tend to forget about how much sugar is in peanut butter :/ Oopsie! Thanks for sharing :)

    1. Yay! Tell me how you like it! :) I know . . . I absolutely love peanut butter. The Better'N'Peanut butter kind is actually sweeter than the normal stuff. The PB2 isn't as sweet, but occasionally, I'll just sprinkle in some Stevia before I mix it. :) Thanks for reading and commenting!

  2. My go to breakfast is often a PB and chocolate protein smoothie, so I'm definitely interested in shaving some calories. Where can you buy the PB2?

    1. Mmmm, yes! I found it at Market Street in Coppell. But if you go here, you can look up the nearest store that sells it:


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