› Vegan Recipes › Appetizers & Snacks

Low Calorie Peanut Butter

Name: Low Calorie Peanut Butter Spread
Prep time: 5 min
Total time: 5 min
Ingredients: ½ cup peanut butter powder; ¼ teaspoon sea salt; pinch ground cinnamon ((optional)); 6-7 tablespoons water ((add water based on consistency)); 2 teaspoon olive oil; 1 teaspoon maple syrup; ¼ teaspoon vanilla extract ((optional, to round out flavor)); 2 tablespoons peanut butter

by Marly McMillen

Updated 10/8/25

No ratings yet

This creamy low-calorie peanut butter spread has fewer calories and less omega-6. This is an easy, tasty, and totally spreadable treat!

Prep Time 5

Total Time 5

Jump to Recipe Print Recipe Pin Recipe

This post may contain affiliate links. Disclosure Policy

Email Me This Recipe

You’ll also get even more vegan recipes delivered to your inbox every week!

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

I’m a sucker for peanut butter on toast, in smoothies, you name it. But here’s the thing: peanut butter is so high in calories and omega-6s. That’s why I got obsessed (yes, obsessed) with developing a low-calorie peanut butter spread. It still delivers on flavor, texture, and that deep roasted-nutty vibe, while also cutting back on fat (including omega-6). It’s my new go-to in the kitchen, and I can’t wait for you to try it.

In This Post show

My New Favorite Spread!

I’ve been working on improving my omega-3 to omega-6 balance. Not easy for someone so addicted to peanut butter! The problem is, as delicious as it is, peanut butter is naturally high in calories and omega-6 fats.

That’s why I started experimenting with peanut butter powder. When you remove most of the fat (where those omega-6s live), you’re left with the roasted peanut flavor, without the heavy calories.

Now I use this lighter peanut butter spread for everything: on toast with jelly, swirled into protein smoothies, even rolled into my energy balls. It totally works!

Is it exactly like traditional peanut butter? Nope. But your taste buds adjust fast, and this version has become my new normal. I still enjoy the real deal once in a while…I’m not a zealot! LOL!

This peanut butter powder spread is creamy, rich, and deeply satisfying… Just lighter than the “full-octane” stuff. Honestly? I catch myself sneaking spoonfuls straight from the jar. (Don’t judge.)

Ingredients & Substitutions

You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

Peanut butter powder — this is the hero for lowering calories. Choose a minimally processed brand (check ingredient list for only peanuts, maybe salt).
Peanut butter — use a natural, unsweetened variety (just peanuts ± salt), for depth and a hint of richness.
Olive oil — extra-virgin or mild-flavor is fine; a small amount helps with texture and mouthfeel.
Maple syrup — just a touch adds balance and rounds out the flavor without over-sweetening.
Sea salt enhances the nut flavor; use fine sea salt so it dissolves evenly.
Vanilla extract (optional) — rounds out the flavor and softens any harsh edges.
Cinnamon (optional) — gives a warm undertone, especially lovely in breakfast or baked goods.

You could also experiment with a bit of espresso powder or unsweetened cocoa for a flavor twist without extra calories.

A peanut butter spread is on rice cakes with sliced bananas on top.

How to Make Low-Calorie Peanut Butter Spread: A Story-As-You-Stir

I’ll start with a little confession: as healthy as I try to eat, my LDL has been stubbornly higher than I’d like. I’ve fine-tuned my greens, tried to balance my macros, you name it! But the one thing I’ve struggled to give up? Peanut butter. Thick, salty, roasty-sweet peanut butter…my constant kitchen companion.

I’m hoping this switch to a lower-calorie spread will help improve my omega-3 to omega-6 balance and possibly lower my LDL over time. I’ll check in with a blood test in a couple of months to see if it makes a difference…fingers crossed!

OK. So here we are, in my kitchen, where I’ve decided to make peace with my peanut butter habit instead of breaking up with it.

This low-calorie peanut butter spread is my compromise: creamy enough to satisfy, light enough to make my heart (and maybe my next blood test) a little happier.

Let’s make it together.

Step One: Whisk the Dry

I reach for the peanut butter powder, light and sandy between my fingers, and pour it into a mixing bowl. A pinch of sea salt follows…tiny flakes that wake up the flavor…and then a dusting of cinnamon for warmth. When I whisk them together, the air smells faintly of roasted peanuts, like those just out of the oven. I love it!

Step Two: Stir the Wet

In a separate bowl, I mix olive oil, maple syrup, and a tiny scoop of real peanut butter — my way of giving this spread that authentic, toasty richness. A splash of vanilla goes in, and the scent immediately softens the room.

I add a few tablespoons of water, and the mixture starts to loosen and glisten; the olive oil catches the light like golden ribbons.

Step Three: Make PB Magic

Now comes the fun part! I pour the wet ingredients into the dry mixture, and it thickens almost instantly. I stir slowly, watching it transform from grainy to glossy, from powder to something resembling… well, peanut butter. It’s wild how fast it happens.

A spoon stirs together a peanut butter mixture in a bowl.

If it feels a little too stiff, I add a tablespoon or two more water — just enough to bring everything together and make it spreadable.

If it’s too loose, a spoonful of powder tightens it right back up. There’s this moment, right before it’s perfect, when it looks like cookie dough. Then, with one more swirl, it turns silky and smooth.

(This is where I always sneak a taste. It’s not quite peanut butter, but it’s definitely something special.)

Step Four: Taste, Adjust, Smile

I take a tiny spoonful. It’s creamy, nutty, and just sweet enough. It spreads beautifully across a slice of bread, the knife leaving a glossy trail. If it needs a touch more salt or sweetness, this is your moment to tweak it.

Step Five: Store (If You Can Resist Eating It All)

I spoon the mixture into a small glass jar, smoothing the top with the back of my spoon. It looks so pretty. It has a rich tan color and a sheen of olive oil gloss. It’ll keep in the fridge for up to two weeks, though mine rarely lasts that long.

And here’s the part I’m waiting for: the next eight weeks. That’s how long it can take for diet changes to show up in lab work. Will my LDL notice the swap? I’m cautiously optimistic. In the meantime, I’ll keep swirling this creamy, nutty, low-calorie spread into my smoothies and onto toast.

I’m calling it a small, hopeful act of self-care.

Tips & Hacks

For a chocolate variation, stir in 1-2 teaspoons of unsweetened cocoa and a drop more maple syrup.
If it thickens too much in the fridge, let it sit at room temperature for 10 minutes or stir in a splash of water.
Use this spread in smoothies, on toast, or even bake with it (it behaves like nut butter in recipes, but lighter).
For a crunchy vibe, add some chopped roasted soybeans.

Recipe Testing & Insights

Texture. You can make this with plain protein powder and water, but in my testing, it didn’t have the same creaminess I was after. Adding a bit of olive oil gave it the texture I was looking for.

To add peanut butter or not? Adding a tablespoon or two of natural peanut butter gives it a more satisfying richness, especially early on when you’re adjusting to the flavor of this new spread. You may be able to reduce or even eliminate this over time.

Storage Tips

Store in an airtight jar or container (glass is ideal). Keeps in the fridge up to 2 weeks. Before use, stir or swirl to reincorporate any separation that may have occurred. If storing portion-wise, use small jars (2–4 oz) so you don’t keep opening the big container.

A closeup of a jar of peanut butter sitting in front of rice cakes with peanut butter and bananas on top.

Plus our latest vegan recipes, delivered right to your inbox!

We won’t send you spam. Unsubscribe at any time.

A butter knife takes a serving of peanut butter from a jar.

Low Calorie Peanut Butter Spread

A creamy, nutty spread that tastes so much like regular peanut butter, but with fewer calories and lower omega-6. Use it on toast, in smoothies, or anywhere you’d use nut butter.

No ratings yet

Print Pin Rate Save

Course: Ingredients

Cuisine: American

Prep Time: 5

Total Time: 5

Servings: 8 servings (2 T each)

Calories: 58kcal

Author: Marly McMillen

Ingredients

▢ ½ cup peanut butter powder
▢ ¼ teaspoon sea salt
▢ pinch ground cinnamon (optional)
▢ 6-7 tablespoons water (add water based on consistency)
▢ 2 teaspoon olive oil
▢ 1 teaspoon maple syrup
▢ ¼ teaspoon vanilla extract (optional, to round out flavor)
▢ 2 tablespoons peanut butter

Get Recipe Ingredients

Instructions

Mix the dry: In a medium bowl, combine the peanut butter powder, sea salt, and optional cinnamon.
½ cup peanut butter powder, ¼ teaspoon sea salt, pinch ground cinnamon
Mix Wet Ingredients: In a separate bowl, combine 5 to 6 tablespoons of water, olive oil, maple syrup, vanilla extract, and peanut butter. Stir to combine.
6-7 tablespoons water, 2 teaspoon olive oil, 1 teaspoon maple syrup, 2 tablespoons peanut butter, ¼ teaspoon vanilla extract
Make PB Magic: Stir together the wet and dry mixture until a thick but spreadable paste forms. Assess consistency. If it's too firm, stir in another tablespoon of water. If it's too loose, stir in another tablespoon of peanut butter powder.
Store: Transfer to a small jar. Keeps in the fridge for up to 2 weeks.

(The products above contain sponsored links to products we use and recommend)

Notes

Tips to make it extra delicious while staying low-calorie and low omega-6:

Flavor boost: A tiny pinch of cocoa powder or espresso powder can make it taste more indulgent without adding calories.
Use sparingly: Even with olive oil, you’re keeping the overall fat content lower than traditional peanut butter.

Nutrition notes:

Peanut butter powder is high in protein and low in fat.
Olive oil is primarily composed of omega-9, which is considered heart-healthy.
By controlling the amount of oil from peanuts, you minimize omega-6 intake.

The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

Peanut Butter Favorites

If you love this recipe for healthy peanut butter, here are more peanut butter favorites to try:

Edible Peanut Butter Cookie Dough

15 mins total

Tigernut Butter

10 mins total

Vegan Peanut Butter Chocolate Chip Cookies

22 mins total

Vegan Peanut Butter Fudge

25 mins total

Frequently-Asked Questions

Is this really lower in omega-6?

Yes, because the bulk of fat (and thus omega-6) is removed via peanut butter powder, we then reintroduce only a small, controlled amount of fat (via olive oil, which is mostly omega-9). Regular peanut butter often has 5–6 g omega-6 (linoleic acid) per 2-tbsp serving.

Will it taste “nutless” or too watered down?

Not if you follow the balance. The little bit of whole peanut butter + powder gives the roast and nutty flavor, while water and oil just help with texture. Resting 10–15 minutes lets flavors deepen.

Can I swap olive oil for something else (like MCT oil or avocado oil)?

Possibly, but note that different oils carry different flavor and fatty acid profiles. Olive oil gives a mild, neutral finish and leans toward omega-9. Use small amounts to avoid introducing too much new fat.