Peanut butter is delicious, but a standard serving has nearly 200 calories and 16g fat, and that serving is just 2 tablespoons. Plus, PB is typically teamed up with carby bread or calorie-packed chocolate.
The good news? You can enjoy peanut butter without putting a major calorie dent in your day,
Lower-Fat Peanut Butter Options
Reduced-Fat Peanut Butter: While the calorie count is about the same as regular PB, the reduced-fat version has (as you might guess) a couple of grams less fat per serving.
If you're looking for something extremely close to the original this is your best bet. Plus, it's a supermarket staple. Just grab a measuring spoon and watch those portions.
Better'n Peanut Butter/Peanut Wonder: With about half of the calories of regular peanut butter and a small fraction of the fat (2g per 2-tbsp. serving), this is a great way to enjoy creamy, spreadable peanut butter. It's a little sweet so it's best with fruit or in dessert recipes. Find it in select grocery stores and retailers like Trader Joe's and Target.
Powdered Peanut Butter: Powdered peanut butter is made of defatted peanuts. How cool is that? The nutritional stats are impressive: a 2-tbsp. serving has about 50 calories and 1.5g fat. Add water and stir for a perfect peanut butter swap. You can also add the powder directly to smoothies, shakes, oatmeal, and more. Look for this stuff at health-food stores or order some online.
Fruity Pairings
One of the best ways to turn a serving of peanut butter into a satisfying snack? Pair it with high-fiber fruit.
Reduced-Fat Peanut Butter: While the calorie count is about the same as regular PB, the reduced-fat version has (as you might guess) a couple of grams less fat per serving.
If you're looking for something extremely close to the original this is your best bet. Plus, it's a supermarket staple. Just grab a measuring spoon and watch those portions.
Better'n Peanut Butter/Peanut Wonder: With about half of the calories of regular peanut butter and a small fraction of the fat (2g per 2-tbsp. serving), this is a great way to enjoy creamy, spreadable peanut butter. It's a little sweet so it's best with fruit or in dessert recipes. Find it in select grocery stores and retailers like Trader Joe's and Target.
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| Best Diet-Friendly Ways to Get a Peanut Butter Fix |
Fruity Pairings
One of the best ways to turn a serving of peanut butter into a satisfying snack? Pair it with high-fiber fruit.
Apple: Spread apple slices with peanut butter or stir chopped apple with softened PB and serve over yogurt. So quick and easy!
Banana: Classic combo here. Slice a banana into coins and top with a bit of peanut butter. Freeze for about an hour and you'll have a fun treat to enjoy.
Strawberries: Cut off the top the berries and scoop out some of the insides. Put a small amount of peanut butter inside and you've got a PB&J inspired snack!
Pb-Flavored Product Finds
Low-Fat Peanut Butter Cereal: Cereal that tastes like peanut butter is incredible, in your breakfast bowl and elsewhere. Look for a PB-infused cereal with 120 calories or less and no more than 3g fat per 1-cup serving. Then pair it with fat-free milk (or a low-calorie milk swap) for a morning mini meal or a snack. Speaking of snacks, try sprinkling a handful of PB cereal over fat-free yogurt (Greek or regular) for a yummy treat.
PB Snack Bars: A cereal bar or granola bar studded with peanut butter chips or topped with a PB drizzle make a great mini fix. Many have around 100 calories and they're easy to stash in your purse or desk drawer. Also look for peanut butter protein bars, bonus points if they have fiber. Just don't confuse a meal-replacement bar with a simple snack. Always check the stats.
Vitalicious Fudgy Peanut Butter Chip VitaTops: A VitaTop is one of my favorite 100-calorie desserts.
Amazing taste and texture, all-natural, packed with vitamins, low in fat, and high in fiber. I know, that sounds like a made-up snack, but it's real! And this peanut-butter-chip-studded version is worth ordering online. You can store them in your freezer for a couple of months.
Healthy Peanut Butter Recipes
Nutty-Good PB Brownies: Yummy chocolate brownies with a peanut butter swirl and only 160 calories per piece. I add light soymilk or fat-free milk to creamy reduced-fat peanut butter in order to create the swirl. It makes a great peanut butter sauce too!
Rais' the Roof PB&J Quesadilla: Here's a unique recipe that kids and adults will love. Feed a peanut butter craving with this PB&J quesadilla. Only five ingredients, and it's loaded with fiber.
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