Move Over Peanut Butter, Try These Nut-free Alternatives

Nothing compares to a teaspoon of nut butter as a decadent snack in between meals. We eat it by the spoonful and spread it on toast and sandwiches. Unless, of course, you have a nut allergy. What choices do you have in that situation? " Millions of people who have nut allergies that have been medically identified as well as others who are sensitive to nuts like nut butter substitutes. And not just people with nut allergies choose these nut-free spreads. Individuals could also decide to consume nut butter substitutes "to supplement their diets with more nutrients, or simply because they like the flavour or texture of nut-free butters. 

Sunflower Seed Butter 

Yes, the seeds you've been munching on for years make a great substitute for nut butter. This is arguably the most widely-liked non-nut butter available because it works well in sandwiches and goes great with sliced apples and pears. Seven grams of protein and four grams of fibre are provided in each two-tablespoon. Moreover, a good amount of heart-healthy fats and a trace amount of iron, potassium, and calcium are provided. 


You're missing out on a lot of flavour and nutrients if the only time you use sesame seeds in your diet is on an everything bagel. More phytosterols that decrease cholesterol can be found in sesame seeds than in any other kind of seed or nut. Replace your regular spread with tahini, an earthy nut butter substitute that tastes wonderful on sandwiches or drizzled over roasted veggies, as an easy way to increase the amount of sesame seeds in your diet. 

Watermelon Seed Butter 

Indeed, this does exist. This seed butter is very nutrient-dense! Eight grams of protein, one gram of fibre, and 14 grams of heart-healthy fats are all included in a serving of two tablespoons of food. A number of minerals are also consumed, such as magnesium, zinc, phosphorus, iron, and copper. Each of these minerals is necessary. 

Flaxseeds Butter 

This nutrient-rich product, which is also referred to as flax butter, is a good option in terms of nutrition. This unsweetened version of flax butter stands out since it is a heart-healthy source of omega-3 fatty acids as well as an excellent source of fibre. Those who consume flax seed butter also receive some potassium and calcium as well as a significant amount of plant-based iron. 

Coconut Butter 

This alternative to peanut butter may appear the most dissimilar to peanut butter, but Coconut butter, which is just a paste produced from shredded coconut, is incredibly creamy and flavorful and goes well with jam. If you want to switch up your lunch routine, firms are now producing flavoured versions of coconut butter that feature intriguing ingredients like chocolate. It is simultaneously nutty and naturally sweet.