OK, here's the truth: Real nut butters are packed with nutritious fats and we'd never recommend taking them off a healthy eating plan.
But if you've already devoured several tablespoons of the stuff and are craving more—or simply want to experiment with alternatives— is a lighter option that still provides plenty of protein, fiber, and flavor. Simply reconstitute it by mixing with water or stir the powder itself into sauces or batters—it can often be a lot easier to cook or bake with than regular peanut butter. From flavored varieties to no-sugar-added versions, it’s easy to find of peanut flour or powder on grocery store shelves or online stores these days. Still not quite sure what to do with it? Here are 21 ideas.
The combo of peanut and whole-wheat flours makes for extra nutty flavor in these insanely easy pancakes. The peanut flour may even be responsible for the fluffy texture since there’s no oil or butter in the batch.
Peanut powder, quinoa flakes, and just three tablespoons of maple syrup make these no-bake breakfast treats lower in fat, gluten-free, and reduced-sugar alternatives to packaged granola bars. The recipe yields a small batch, which is super convenient if you’re cooking for one.
Looking for a gluten-free baked good that doesn’t make you feel like you’re biting into a shoebox? Not only does the texture of this one stay both rich and soft, but the peanut flour gives it more protein than your usual quick bread recipe, so a slice or two of this is a pretty balanced breakfast.
Not a joke. A chocolate peanut butter cheesecake can qualify as breakfast when it’s made with cocoa powder, peanut flour (and peanut butter), and Greek yogurt that perfectly mimics cheesecake filling. There’s even a bonus recipe here for peanut butter pita chips for scooping it all up.
Even if you don’t have any time in the morning to whip up breakfast, we guarantee you can find five minutes for this high-protein option. Just stir peanut butter flour into Greek yogurt (it mixes in much better than regular PB), add some honey and fruit for sweetness, and you’re all set.
Overnight oats are up there with the most convenient make-ahead breakfasts ever. With old-fashioned oats, reduced-fat milk, and Greek yogurt, this one is as easy and straightforward as it gets, but chocolate chips and a generous 1/4 cup peanut butter powder add a little something special.
Thanks to just four ingredients and, oh, maybe two minutes of prep, you can have a creamy, chilled, and refreshing pudding waiting for you in the morning. The peanut butter flour adds a fantastic depth of flavor to the mild almond milk and chia seed mixture; in fact, the whole thing could just as easily pass off as dessert.
A simple chicken, quinoa, and veggie stir-fry is already a pretty tasty dinner. Drizzle the whole bowl with this reduced-fat, garlicky peanut powder sauce, and it’s next-level delicious.
Raw papaya is a popular ingredient in Thai cuisine, but since it's not exactly easy to find in grocery stores, mango is a great substitute. Here the fruit is paired with a rich peanut butter powder dressing, avocado, and lots of veggies. Lunch doesn’t get much more nutritious or colorful than this.
Peanut sauce was practically made for noodles, so it would just be wrong not to include a recipe in this roundup. This version adds extra nutrition in the form of fiber from the kale and asparagus, protein from the edamame. Nobody who eats this will miss the meat.
Veggie stir-fry and cauliflower fried rice join forces by way of an addictive peanut sauce for the ultimate vegetarian meal. Volume eaters in particular will love this recipe, since each fiber-rich serving is massive.
Fantastic both hot and cold, this fragrant dish might just look like a pile of carrots, but take a bite to discover all the deliciousness that’s actually going on here. The peanut butter dressing is sweet and savory, spicy and sour, all at once. Serve it as a side or a tasty alternative to actual noodles.
Pad Thai is definitely one of the most popular take-out meals out there, but not only can the peanut sauce be heavy in oil, it can also be a surprising source of added sugar. This version comes with none of those trappings, using peanut powder as a lower-fat base and just a touch of honey for sweetness.
Blended cauliflower and peanut powder make the gravy super thick and creamy without heavier ingredients such as dairy or coconut milk. Throw in some mushrooms and greens and ladle over rice for a hearty, veggie-packed meal.
Regular peanut butter in a coconut curry can make the dish much richer than you might want. To get the same flavor with a lighter taste, whisk peanut butter powder into the coconut milk with ginger, garlic, and curry powder.
With zero trans fats and just four grams of sugar (versus the 17 to 22 grams you’d find in the packaged version), these cups are a much better way to get your chocolate PB fix. The reconstituted peanut butter powder is actually easier to pour onto the chocolate than the regular kind, and by using dark chocolate chips, you’re getting in those antioxidants.
Healthy “ice cream” in five minutes is possible when you blend cocoa and peanut powder into frozen bananas. It’s rich and creamy but also dairy-free—and, if you use plain peanut powder, has zero added sugar. The cherry on top? It doesn’t require an ice cream maker.
This recipe had us at “three ingredients.” It honestly doesn’t get much easier than mushing banana, peanut powder, and oats together. If you want to get crazy and add a fourth ingredient, chocolate chips are a natural choice.
The fact that these brownies are flourless means that they’re extra chocolaty, extra chewy, and extra peanut buttery from the full cup of peanut butter powder. With walnuts tucked in between all the fudginess, these are better than anything out of a box.
Meet your new favorite late-night munchie. This edible cookie dough nixes eggs and sugar for peanut flour, coconut oil, and stevia, and makes just one serving. It’s the definition of smart (solo) snacking.
Here’s another example of peanut powder working better in a recipe than the regular kind: Dusted onto very lightly buttered popcorn, the powder sticks to every kernel so you get a strong hint of PB flavor in every crunchy bite.