I have been experimenting a lot with peanut flour, which is a defatted peanut product that is made of only peanuts. It does not contain any additives or sweeteners, so it is a minimally processed product. Because I cannot eat peanuts or peanut butter (even simply ground peanuts), but can eat peanut flour – it helps with the fact I miss peanuts and also follow a low fat diet! That said, I have never liked “powdered peanut butter” after you stir it into a paste as directed. I found it watery and the taste is off and overall rather disappointing. After making a peanut butter pudding I thought I was pretty close to a peanut butter alternative… and this is what emerged: low fat peanut butter that has a creamy and peanut-butter like texture.

Low fat vegan creamy peanut butter — Creamy peanut butter without the fat, additives, and barely any sugar. Useful for sandwiches or other recipes!

This recipe is incredibly easy, and you will also find that it is useful for a whole bunch of recipes. From the basic peanut butter sandwich, to holiday treats. I even made a dessert wrap with it! It’s virtually guilt free: almost no sugar (or sugar free if you prefer), and almost fat free. If you were avoiding peanut butter because of the fat and calories, now you can enjoy it once again!

A almost fat-free peanut butter that is also thick and creamy.

Low-fat creamy peanut butter

Powdered peanut butter or peanut flour has never made a good low fat peanut butter alternative. Until you add some beans. Texture is the focus, and this peanut butter alternative works great.

4.67 from 9 votes

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Course: DIY, Sauces, Spreads & Condiments, Side Dish, Snack

Cuisine: American, Comfort Food

Keyword: aquafaba, beans, maple syrup, peanut flour, powdered peanut butter, white beans

Prep Time: 15

Total Time: 15

Servings: Servings

Calories: 55kcal

Author: Jen deHaan

Ingredients

3/4 cup white beans cooked, canned or from dry
3/4 cup defatted peanut flour or powdered peanut butter, see notes
2 Tbsp maple syrup or preferred sweetener, optional
2 Tbsp aquafaba bean water from can or cooked beans

Instructions

Add the cooked beans, maple syrup, and aquafaba to a high speed blender, and combine well scraping down the sides regularly.
Add the peanut flour, and blend until completely incorporated.
Add more aquafaba to obtain the desired consistency.

Notes

If you do not have aquafaba reserved, you can use water instead.

The sweetener is optional, and the type can be adjusted to what you prefer (such as stevia). If you are using this peanut butter with something else that is sweet (such as jam, or in a recipe), you may not want to add it at all. Test it before you remove the mixture from the blender to determine your preference.

Peanut flour is defatted, unsweetened peanuts. It is the same as "powdered peanut butter", except it does not include any sweetener. If you use powdered peanut butter that is sweetened, you may be able to omit the added maple syrup in this recipe.

Nutrition Facts

Low-fat creamy peanut butter

Amount per Serving

Calories

% Daily Value*

Fat

Saturated Fat

Cholesterol

Sodium

Potassium

177

Carbohydrates

Fiber

Sugar

Protein

Calcium

Iron

0.7

* Percent Daily Values are based on a 2000 calorie diet.

Tried this recipe? Customized it?Let us know how it was in the comments!

Check out the notes for this recipe regarding the peanut flour and sweetener. For the sweetener, you can leave it out or adjust it to something like stevia if you are avoiding maple syrup.

The peanut flour is a defatted product, and is also unsweetened. The only ingredient on the label is “peanuts”. It is the same as “powdered peanut butter” except it does not include any sweetener (all powdered peanut butter brands I have seen include sugar on the label). Remember that if you use powdered peanut butter, you may be able to omit the added maple syrup in this recipe: test the result before you remove your peanut butter from the blender and adjust accordingly.

No fat creamy peanut butter — This creamy peanut butter has all the texture and none of the fat. And very few of the calories. Use it in your next recipe or sandwich! Pin this image to save the recipe on Pinterest for later.

Author
Recent Posts

Jen deHaan

Owner at Plant Based Recipe

Jen is a plant-based nutrition enthusiast and vegan living in British Columbia, Canada. She has over 20 years experience in software, graphics, and art, including many years in Silicon Valley corporations. Jen completed the Developing Healthy Communities graduate program at Tufts University's Friedman School of Nutrition Science and Policy. Jen really likes dogs and dancing too.

About Post Author

Jen deHaan

Jen is a plant-based nutrition enthusiast and vegan living in British Columbia, Canada. She has over 20 years experience in software, graphics, and art, including many years in Silicon Valley corporations. Jen completed the Developing Healthy Communities graduate program at Tufts University’s Friedman School of Nutrition Science and Policy. Jen really likes dogs and dancing too.

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