Prepare for powdered peanut butter to become a pantry staple! I’m Hungry Girl Lisa Lillien, and I have all the info on the totally tasty low-calorie alternative to regular peanut butter.
First Things First: What Is It?
Powdered peanut butter is made from defatted peanuts, which are peanuts with the excess oil pressed out. The result? A dry powder with a fraction of the fat and calories of traditional peanut butter.
Just add water to turn it into a spread that tastes like regular PB.
A 2-tablespoon serving of powdered PB has about 50 calories, 2g total fat (<0.5g sat fat), 34mg sodium, 4g carbs, 2g fiber, 1g sugars, and 6g protein. Compare that to the same amount of standard peanut butter, which has around 195 calories, 16g total fat (3g sat fat), 140mg sodium, 7g carbs, 2g fiber, 3g sugars, and 7g protein. Yes, really!
You can find powdered peanut butter on the shelves of your supermarket with standard nut butters (JIF makes a version), and it can also be ordered online via a site like Amazon.
Ready to use powdered PB in all your favorite recipes? I’ve got ideas.
Powdered peanut butter is made from defatted peanuts, which are peanuts with the excess oil pressed out. The result? A dry powder with a fraction of the fat and calories of traditional peanut butter.
Just add water to turn it into a spread that tastes like regular PB.
A 2-tablespoon serving of powdered PB has about 50 calories, 2g total fat (<0.5g sat fat), 34mg sodium, 4g carbs, 2g fiber, 1g sugars, and 6g protein. Compare that to the same amount of standard peanut butter, which has around 195 calories, 16g total fat (3g sat fat), 140mg sodium, 7g carbs, 2g fiber, 3g sugars, and 7g protein. Yes, really!
You can find powdered peanut butter on the shelves of your supermarket with standard nut butters (JIF makes a version), and it can also be ordered online via a site like Amazon.
Ready to use powdered PB in all your favorite recipes? I’ve got ideas.
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| 6 Ways to Use Powdered Peanut Butter |
Classic PB&J
Who can resist a peanut butter and jelly sandwich? Start by mixing 2 tablespoons of the powder with a small amount of water; then slowly increase the water content until it reaches your desired consistency. Next, choose your jelly: Pick something with reduced sugar content and around 25 calories per tablespoon.
Smucker’s and Welch’s both make great low-sugar jams. And, of course, you have to have bread! Pick up light bread slices, with about 45 calories per slice, or 100-calorie flat sandwich buns. Now you've got everything you need for a low-calorie PB&J.
Who can resist a peanut butter and jelly sandwich? Start by mixing 2 tablespoons of the powder with a small amount of water; then slowly increase the water content until it reaches your desired consistency. Next, choose your jelly: Pick something with reduced sugar content and around 25 calories per tablespoon.
Smucker’s and Welch’s both make great low-sugar jams. And, of course, you have to have bread! Pick up light bread slices, with about 45 calories per slice, or 100-calorie flat sandwich buns. Now you've got everything you need for a low-calorie PB&J.
Blend into a Smoothie or Milkshake
You can add the powder directly to your blender for a punch of PB flavor in your blended beverage.
So great! Just be sure the other ingredients you’re using aren't too high in calories. Try unsweetened vanilla almond milk, sliced and frozen bananas, and vanilla or chocolate protein powder with about 100 calories per serving. Now that's a recipe for a light smoothie or shake!
Make Low-Calorie Popsicles
Powdered PB is a great addition to frozen treats. Lately, I’ve been experimenting with DIY low-calorie popsicles. They’re much easier to make than you’d think! For a peanut buttery flavor, mix half a cup of powdered PB with 2 cups sliced and frozen bananas, 1 cup fat-free plain Greek yogurt, 2 packets no-calorie sweetener, and a teaspoon vanilla extract. Blend all the ingredients and divide the mixture into a 6-piece popsicle mold set. Freeze for 3 hours, and voila: 100-calorie treats!
Powdered PB is a great addition to frozen treats. Lately, I’ve been experimenting with DIY low-calorie popsicles. They’re much easier to make than you’d think! For a peanut buttery flavor, mix half a cup of powdered PB with 2 cups sliced and frozen bananas, 1 cup fat-free plain Greek yogurt, 2 packets no-calorie sweetener, and a teaspoon vanilla extract. Blend all the ingredients and divide the mixture into a 6-piece popsicle mold set. Freeze for 3 hours, and voila: 100-calorie treats!
Add It to Growing Oatmeal
Growing oatmeal is a Hungry Girl classic: Adding twice the amount of water and cooking for twice the time creates a big portion of oatmeal without an oversized calorie count! Use powdered peanut butter to add flavor to your standard growing oatmeal recipe.
Stir a serving of powdered peanut butter into your oatmeal for a totally tasty spin. Throw in a few teaspoons of mini semisweet chocolate chips for a chocolate-PB flavor explosion!
Use It in Baked Goods
Powdered peanut butter is one of my new go-to ingredients for baked goods. All the PB flavor, none of the excess calories and fat! One of my favorite ways to use it is in Peanut Butter Blondies. Applesauce and chickpeas are the other secret ingredients. You can also add the powder directly to dry ingredients in other recipes. Unlike traditional peanut butter, it mixes in easily!
Make a Peanut Sauce
Savory peanut sauce is delicious, but it’s typically very high in fat and calories. Not when you use powdered peanut butter! To make a decadent but light sauce, combine 1 ½ tablespoons of powdered PB, ¼ cup unsweetened almond milk, 1 teaspoon honey, 1/2 teaspoon lime juice, and ¼ teaspoon crushed garlic, and whisk until smooth. You’ll end up with two 35-calorie servings. Drizzle it on chicken or veggies to take your meal to the next level.
For more tips ’n tricks, plus guilt-free recipes, food finds, and more, sign up for free daily emails at hungry-girl.com!
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