The Best Peanut Butter Alternatives

Peanut butter and nut butter are everywhere. They’re a staple breakfast condiment, source of protein, and popular ingredient in baking.

So what do you do if you or your child has an allergy?

There are a few allergy-free alternatives on the market. Here’s the round-up:

Sunflower Seed Butter

Sunflower seed butter is my go-to. It’s made out of sunflower seeds (duh) and has a thick and smooth texture. It’s the most similar to actual peanut butter and is a great source of protein. SunButter is my favourite brand. It comes in a few different versions, such as creamy, crunchie, organic, and no sugar added.

I use it in any recipe that calls for peanut butter (same ratio), in my overnight oats (recipe to come), and spread it on toast for a quick morning breakfast.

Soynut Butter
Made out of roasted soybeans, soynut butter has a lot of protein. The consistency and colour are similar to peanut butter, but I find the test to be a little strange. I’ve tried WOWButter, or you can make your own.


Tahini is made out of sesame seeds. It also has a fairly nutty flavour and has no sugar added. It’s traditionally a fairly thin consistency, but I’ve also seen it sold as a spread to be used on toast or bagels. The Minimalist Baker has a great recipe if you want to make your own.

Coconut butter
I’ve never actually tried this one myself, but I’ve heard it has a great ‘nutty’ favour and it’s naturally sweet. It’s made out of 100% shredded coconut and all you need is a blender or food processor to make it. The Kitchn has a great recipe.


2 thoughts on “The Best Peanut Butter Alternatives

  1. My daughter loves “WOWBUTTER” – it’s nut-free but spreads, looks and tastes (kind of) like peanut butter. The main ingredient is soy, but I think what makes it so attractive is sugar. 🙂

    We get it at Sobey’s – it’s a nice option for school lunches.


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