Low-Fat Peanut Butter Recipe
Starting from powdered peanut flour instead of whole peanuts strips out most of the oil before you even begin mixing, so the fat content stays low without any pressing or draining. Whisking it back together with water, a little honey, and a spoonful of chopped roasted peanuts restores real peanut flavor and a bit of texture without piling the fat back on.
- Prep
- 10 min
- Cook
- 0 min
- Total
- 40 min
- Servings
- 12
Ingredients
- 1 cup powdered peanut butter (defatted peanut flour)
- 1/3 cup water
- 2 tablespoons honey
- 2 tablespoons roasted unsalted peanuts, finely chopped
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon fine salt
Nutrition per serving
- Calories
- 50
- Protein
- 4g
- Carbs
- 7g
- Fat
- 2g
Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.
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Instructions
- 1In a medium bowl, whisk the powdered peanut butter and water together a little at a time, working out lumps as you go, until the mixture is smooth and pasty.
- 2Whisk in the honey, vanilla extract, and salt until fully incorporated and no streaks remain.
- 3Fold in the finely chopped roasted peanuts for texture and a more traditional peanut butter bite.
- 4Scrape the mixture into a small airtight jar and refrigerate for at least 30 minutes; it will thicken noticeably as it chills.
- 5Stir well before each use, since the low fat content means it can separate slightly in the jar over a few days.
Tips & variations
- Look for powdered peanut butter labeled with around 1.5 grams of fat per 2-tablespoon serving; brands vary, and some are only lightly defatted.
- For a sweeter version, replace the honey with 2 tablespoons of maple syrup, or reduce it to 1 tablespoon for a less sweet, more savory spread.
- A pinch of cinnamon or a dash of cocoa powder mixed in turns this into a lower-fat dessert-style spread for toast or fruit.
- If the texture separates after a day or two in the fridge, a quick 10-second stir with a fork brings it right back together.
Storage & reheating
Keep the peanut butter in an airtight jar in the refrigerator for up to 2 weeks. It will firm up when cold, so let it sit at room temperature for 5 to 10 minutes before spreading, or stir in a few extra drops of water to loosen it.
Tips from the Tulo kitchen
- Toasting the chopped peanuts for 3 to 4 minutes in a dry skillet before folding them in deepens the peanut flavor without adding any fat.
- A food processor works if making a larger batch, but for this small quantity a whisk and bowl actually give more control over lump-free mixing.
FAQ
How is this actually lower in fat than regular peanut butter?
Regular peanut butter is roughly 75 to 80 percent fat by calories, since it is made from whole, oil-rich peanuts. Powdered peanut butter has already had most of that natural oil pressed out during processing, so rebuilding a spread from the powder keeps the fat content a fraction of the original.
Can I use natural peanut butter instead of powdered peanut butter to lower the fat?
Not effectively. Natural peanut butter still contains all of its original oil; stirring in water dilutes it but doesn't remove fat. Powdered peanut butter is the ingredient that actually starts with the fat removed.
Why does this peanut butter look and taste thinner than store-bought?
Fat is what gives regular peanut butter its rich, clingy mouthfeel, so a lower-fat version made mostly from water and peanut flour will always be slightly thinner and less glossy, even after chilling.
Is powdered peanut butter as nutritious as regular peanut butter?
It's higher in protein relative to calories and much lower in fat, but it also loses some of the vitamin E and heart-healthy monounsaturated fat that comes from the natural peanut oil, so it's a trade-off rather than a strict upgrade.