The Top 6 Mighty Health Benefits Of Peanut Butter (+ Recipes)


But, Be Warned…

Like anything, peanut butter should be eaten in moderation. It is high in fat, and yes, we mentioned the benefits of that fat, but too much of a good thing can be bad! Too much fat is not a good idea if you’re trying to maintain a healthy, balanced diet and weight. So, stick to that 1 tablespoon we’ve been talking about and don’t let a whole jar of peanut butter disappear in a day!

Homemade peanut butter

Peanut Butter Recipes

Time to step away from the peanut butter and jelly sandwiches! The first thing to do is ditch your usual supermarket peanut butter that is full of additives for a natural 100% peanut paste. Jelly and white bread are full of refined sugar and refined carbohydrates, and they are definitely not a good breakfast or lunch option! So, what do you do with your peanut butter, you ask? There are so many options!

  • Dip fruits or vegetable sticks in it
  • Add a teaspoon into your breakfast smoothies
  • Use as an ingredient when baking sweets
  • Eat on its own as a snack (in moderation, of course!)

Here are some tasty, health recipes that utilize peanut butter for you to try…


Pumpkin & Peanut Butter Cups – Let’s get this recipe party started with some delicious homemade peanut butter treats! And what better way to start than with the classic indulgent flavor pairing of chocolate and peanut butter?! This recipe is quick and easy and even includes a vegetable! You’ll need pumpkin puree (make sure it’s natural), dark chocolate, smooth peanut butter and maple syrup or agave nectar. If you live in the US, pumpkin puree is easy to find, but some other places in the world can be a bit more difficult (especially if you don’t live near a city). In that case, you can boil pumpkin pieces and then blitz it into puree in a food processor. Make sure you choose good quality dark chocolate as well!

peanut butter cups

Vegan Peanut Butter Protein Pancakes – These quick, simple vegan pancakes are the perfect breakfast to fuel your day! The recipe calls for a chia egg, almond milk (make sure you choose unsweetened), chickpea flour, peanut butter, baking powder, vanilla extract, salt, coconut oil and toppings. Suggestions include fresh fruits, nuts and seeds, dark chocolate chips and maple syrup… yum! If you feel like making it a bit more gourmet, try whipping some coconut cream to dollop on top with strawberries and maple syrup.


Apple & Cinnamon Twirl – This low-fat drink snack is super easy to make and will give you a good antioxidant booster! The recipe calls for peanut butter, brown sugar (again, you can substitute for maple syrup or even stevia), apple cider vinegar, cinnamon and nutmeg. We’d suggest tweaking the recipe slightly and adding a little pinch of turmeric into it!

Peanut Butter Protein Bites – You can’t beat protein balls for a handy snack before the gym or with your coffee break! They are the perfect little easy homemade snacks to take with you to work and help you avoid the vending machine. This recipe calls for oats, walnuts, protein powder, peanut butter and dates, with an optional chocolate drizzle.

Protein bites

Peanut Butter Overnight Oats – Another super handy breakfast option, especially if you don’t like to get up early enough to whip up some protein pancakes in the morning! Overnight oats can be prepared in two minutes the night before and kept in the fridge, ready for you to grab-and-go on your way out the door. This recipe includes unsweetened almond milk, chia seeds, peanut butter, maple syrup and rolled oats.

Peanut Butter Banana Zucchini Bread – You can’t beat home-baked bread, and this one is packed full of wholesome ingredients and powerful nutrients. The recipe calls for unsweetened non-dairy milk (try almond or coconut), zucchini, banana, peanut butter, brown sugar (or you could substitute for maple syrup if you’re cutting back on refined sugar), and vanilla extract. Add to that some dry ingredients – brown rice flour, oat flour, corn starch, baking powder and baking soda.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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