Foodie Fiasco

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Instant Low Calorie Peanut Butter

Filed Under: Almond Milk, Condiments and Spreads, Gluten Free, Grain Free, Low Carb, No Bake, Powdered Peanut Butter, Recipe Makeover, Recipes, Snacks, Stevia, Sugar Free, Under 50, Vegan

By 60 Comments Jump to Recipe

Dear School I Will Be Attending in the Fall,

Okay, so I have this blog where I post recipes. Not just any recipes, but healthy recipes. Super healthy recipes.

Why is this of any interest to you? Simple. I had a revelation the other day.

Low calorie peanut butter that tastes just like the real thing. It’s magical. You can spread it on bagels, plop it on coconut “oatmeal”, or simply enjoy it off a spoon (my prefered method of consumption).

So here’s where you, dear School, come in. I have just created waistline-friendly peanut butter. Therefore, I have just changed the world. People everywhere are now buying smaller pants because of my revelation. This is history in the making.

You know those pesky hours of community service I’m supposed to do this year? Well, I think I’ve found my organization. It’s called Foodie Fiasco and it advocates for the general health of humanity. I believe my peanut butter should count as my community service this year.

I know it may seem a little odd, but you have to understand how reasonable this is. This peanut butter will change lives everywhere for the better. It is helping taste buds become more fortunate. It is serving the greater community in one of the best ways possible: a delicious (and secretly healthy) way.

Hmm. You’re not sold. I get it, this is all just talk. Words, schmords, right? Well a picture is worth a thousand words.

Yes? No. I anticipated this, so that’s why I included a jar for your tasting pleasure. And a recipe. Trust me, you’ll soon see why you’ll be wanting a recipe.

So if you could just leave the slip stating I completed the required community service in my home room, that would be wonderful. If you wanted to include a medal for outstanding achievement, I wouldn’t say no.

Thank you so much for your enthusiastic cooperation and I hope you have a lovely day.

Respectfully,

Kelly M.

P.S. Is there any way you could get my science test pushed back? Thanks.

 

Instant Low Calorie Peanut Butter

Note: If you don’t have a microwave/don’t like using it, you could probably make a microwave-free version by cooking the almond milk-peanut flour mixture over medium heat on the stove top until thick and creamy and then sweetening to taste. For a raw version, perhaps you could just stir all the ingredients together and chill in the fridge until thickened.

Makes about 1/2 cup

Nutritional Comparison

Traditional Peanut Butter

Serving size: 1 Tablespoon

Calories: 94

Fat: 5 grams

vs.

Instant Low Calorie Peanut Butter

Serving size: 1 Tablespoon

Calories: ~15

Fat: ~0.7 grams

Ingredients

1/4 cup peanut flour

6 Tablespoons almond milk

sweetener, to taste (I used 1 packet of stevia.)

Directions

Combine peanut flour and almond milk and stir until thoroughly incorporated. Microwave for a minute and stir. (See note above for a raw/microwave free version.)  Sweeten to taste, and serve!

 

We now live in a world where smooth, creamy, rich peanut butter can be only 15 calories a tablespoon. And I am yet to see a single pig fly by.

Enjoy!

-Kelly M.

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Comments

  1. This is a great recipe- but I'm sure it is what the peanut flour companies already meant you to do with peanut flour haha. Does that count as a recipe?
    Reply

  2. easy breezy....and oh so yummy. I've been using Betty Lou's Organic, when I do use it. It's got coconut sugar vs regular sugar like the PB2. It's incredible. This would make a great sauce for the Peanut Butter Cake..... http://www.bettylousinc.com/products_detail.php?id=287&ref=0
    Reply

  4. hahaha what a cute and entertaining way to "write" to your "school"! ;) Someday you'll be an even greater writer, like I can't imagine how much you'll improve when you're my age, lol. I've never tried peanut powder but I'm so curious about it because it sounds so--tasty. And people rave about it all the time. Is yours from trader joe's Kelly?
    Reply

  5. Ellie@Fit for the Soul.... Trader Joe's stopped selling their peanut flour last year sometime. You can order it online at www,netrition.com http://www6.netrition.com/byrd_mill_peanut_flour_light_28.html They also have PB2 http://www6.netrition.com/bell_plantation_pb2.html This one has added sugar in it My favorite is Betty Lou's Organic....it's the only one that doesn't give my indigestion...for some reason all the other ones do. http://www.bettylousinc.com/products_detail.php?id=287&ref=0
    Reply

      • My pleasure....it's not fair for me to keep all the peanut butter goodies to myself....lol Just for the record....I do prefer to use the Betty Lou's....they use organic peanuts and to me that's important considering the level of aflotoxins in legumes and peanuts in particular....if I'm going to have them, they've got to be organic.... Certain things I'm really picky about....this is one of them :)
        Reply

  6. This post came across my phone at 1:15 am (night owl, Kelly?), and when I saw it this morning, I wanted to go make it RIGHT then! That would have been difficult since I don't have peanut flour. I searched high and low around my city, and sadly no one sells it! :( So, I just left your Amazon store with it in my cart. I will try my best not to check for the box morning, noon, and night every day until it comes. Kelly, I hope with every ounce of my being that this peanut butter is as good as it looks and as good as you say it is! I can't wait to try it!! On a side note, I'm sad that you have to pay so much for your coconut flour. I bought the same stuff your Amazon store has for $5 plus change from my local Whole Foods. I guess I shouldn't complain about having to order peanut flour, huh?!? :)
    Reply

    • Okay, first off. THANK YOU SO MUCH FOR ORDERING. You just about made my month. I literally started jumping up and down and I hugged the first person I saw. Thank you! It is SO hard to find peanut flour in stores, so I do just buy it online. And I want to apologize for the price of coconut flour on my Amazon store! It is way too much, I agree. The reason behind the price is that it comes in a pack of 6 bags, but no one except me would ever buy 6 bags of coconut flour at once, so having it up there isn't super helpful. So I just added an option where you can buy one container at a time like I should have from the beginning. (Here it is!) Thank you so much again, Erin!!
      Reply

    • Why did that not occur to me before I posted this? That's what I get for hitting "publish" at midnight! This was not supposed to be a cop-out, I promise. ;)
      Reply

    • Hi Alyssa! Here's how I came up with the calorie count. The recipe yields 1/2 cup (8 Tablespoons) so I added up the calories in all the ingredients (peanut flour (110) + almond milk (15) + 125) then divided the total by eight (125/8= ~15.6) so get 15 calories per Tablespoon. Hope this helps!
      Reply

  10. Hey Kelly, I just made the recipe. It came out really nice and thick :] I've made peanut flour "peanut butter" before, but the result has never been like this. You can call me stupid if you wish, but I've never thought of microwaving it :D I think that definitely contributed to the thickness and volume. I used stevia and a pinch of sea salt, and it turned out great! I don't understand why people would comment if they don't have anything nice to say.. Anyways, thanks for the recipe! I'm looking forward to trying others from you too.
    Reply

    • You, my friend, are amazing. It would not be an overstatement to say this comment made my day. Thank you so much for your kind words and reassurance! Honestly, I can't say how much it means to me. Thank you.
      Reply

  11. Well! For what it's worth, I hadn't heard of peanut flour before this, so you've managed to make at least one reader go ooh, ahh, 15 calories! Dear School She Will Be Attending in the Fall: you'd better take this gem and run! Both the recipe and chef sound like keepers. (Thanks for sharing!)
    Reply

    • You seriously made my week with this comment. Amazing people like you are one of the reasons I love blogging somuch. I actually feautured this comment in my first even Smile of the Day post! So thank you again, and I hope you have a lovely day!
      Reply

  12. I love the idea of this, but it doesn't seem to work for me! It basically makes peanut soup; very runny, even after it has cooked and cooled. The only way I can get it thicker is to add more flour or less milk, and that messes up the low calorie part. Any ideas or suggestions? Thanks!
    Reply

    • Grr. I am so sorry this isn't working for you like it should, Jennifer! This seems very strange; I've made this recipe a bunch of times and have never had that problem. Here's a few ideas: 1. Start by stirring together the peanut flour with only three to four tablespoons of the almond milk. Cook that in the microwave, stir, add the remaining almond milk, and cook again. 2. Cook it longer! Microwave times vary soooo much, so this could easily be the problem. If neither of these work, could you let me know so I can try to help you further? I want this to work for you! ;)
      Reply

  13. Thanks, Kelly. I've been playing with it and when I cooked it longer, that helped. But I am also using a different peanut flour than what you talk about, so I suspect that may be part of the problem as well. I'm going to order some; which do you use that works the best? Thanks for your help, this kind of experimenting is a lot of fun for me!
    Reply

  14. I don't see why people are being so nit-picky,I'm a bit of a health nut and I've never heard of making peanut butter out of peanut flour. It never even crossed my mind! So this is super exciting and I can't wait to try it. Also is it horrible to say that you're insanely adorable? I love the way you write! It's so fun. :) And your recipes are genius. I'm so excited to try so many of them! I can't believe how healthy they are,it's mind boggling! Okay,I'll stop before I get on a little rant about how excited I am to find your blog. :P Just in short,you're crazy amazing. ~Maddie
    Reply

    • You, my friend, rock. Thank you so much, Maddie! And how is it horrible to say I'm adorable? Only on opposite day. ;) (Sorry, I couldn't resist.) P.S. YOU are crazy amazing.
      Reply

  15. Hi Kelly, just tried this amazing PB item! I used 12% light roasted protein peanut flour, and it turned out beautifully! I only cooked it for 40 seconds (mistake) because I was going to refrigerate it, but in the future (in about two seconds) I will cook it for the full minute. I also found that it was a tad sweet as peanut butter for me (and I have a dangerously sweet tooth!), and I added a pinch of salt to make it more traditionally salty... An awesome late night snack with celery! Also, I'm a bit of a fail baker/cook, is it that the longer you cook it the thicker and creamier it'll become? Thanks!
    Reply

  16. Wow! Can I just say that I'm up way too late checking out your awesome website! You are such a fun and engaging writer! And, I must add, that I'm a bit of a health junkie too and have never heard of this. Peanut flour is now on my grocery list!
    Reply

  18. Hi Kelly! Is there a way to do this without the microwave? (Probably a cliche question, but to me it's important!) Thanks!
    Reply

  19. I am new to your site and have already tried several of your recipes-thank you! I found this one for making pb using peanut flour and bought the flour specifically to try this--it just came the other day and I can't wait to try it! I LOVE pb and eat way too much of it, so can't wait to try a healthier version with no added sugar-thanks again :)
    Reply

  20. Hi, found your blog yesterday and I have been looking through your recipes(why hasn't scratch n' sniff internet been invented yet?!) Today I found your peanut butter recipe and I have to say if you started a cult I would happily join it :-)
    Reply

  21. Have you tried this using PB2 as your peanut flour? Also, do you know if this can be made in batches ahead of time (as with PB2 you cannot! make ahead of time, goes gross! ) Thanks!!
    Reply

  24. Hi Kelly, I just found your site and I am AMAZED that such a young girl came up with such amazing recipes. You really are talented and I see enormously great things in your future! :) I am on an extreme weight loss journey and your recipes are a life saver. I went through all of your recipes and made a list of all the ingredients I would need, and ordered them from iherb.com(thanks for posting the coupon for 5% off). As of yesterday I made, peanut butter, donut holes and chocolate chip cookies for my boyfriend and I. All were great, no... scratch that REALLY great. Anyways, I feel as though I am rambling, sorry. I just wanted to say a big thank you for doing what you do. You have a major fan here in Richmond, VA. ~Janay
    Reply

    • Hi Janay, no need to apologize! Thank you so much! I'm so glad you like the recipes, there will be many more to come <3
      Reply

  25. Hi! I do not have a microwave, I do think in a pan in the oven? Any flour almond give these calories? Thank you! Love your recipes ...
    Reply

  26. I think this is a brilliant idea! The only thing is that I'm allergic to peanuts... do you think this would work with almond flour?
    Reply

  27. After seeing your revision to your original cookie butter recipe, and then this recipe (i'm now an avid follower... as of today :)) I was wondering if you could make cashew butter with this recipe (and then use it in your original cookie butter recipe in place of the cashew butter) I just discovered Trader Joe's Just Cashew Meal and hadn't gotten around to researching recipes for it yet, I've just been using it as I would Almond Meal or Coconut Flour.
    Reply

    • Hello, Linus! Since the nutrition per tablespoon is about 15 calories and .7 grams of fat, and one tablespoon equals 20 grams, there should be about 75 calories and 3.5 grams of fat per 100 g! Hope that this helps:-)
      Reply

  30. This is amazing! You are great! It doesn't matter that the company's purpose was for the peanut flour to be used for peanut butter. This recipe brought me to the scrumptious PB2! I LOVE IT!!! Have you tried the chocolate one? It is SO amazing! Thank you Kelly!!!
    Reply

    • Aw, thank you oodles & bunches for your kindness, Sydney!! You are a dime plus 99;-) PB2 is pretty freaking fantastic! The only downside is that they have added sugar. If you try adding cocoa powder to this recipe I'm sure you could get a similar effect without the added sugar!
      Reply

  31. Hiya Kelly M. I'm from Scotland and on a diet, I must say I'm super happy to have come across your low cal pb recipe. ....I'm just addicted to the stuff and with following ww, just a tablespoon is a gazillion points. ....so I think your are an absolute star and you've made me an extremely content and satisfied gal :-D Thank you so much, You are fantastic xxx
    Reply

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