Gluten-Free Maple-Tahini Spread

Maple Tahini Spread
Alanna Waldron, RDN
Total Time: 2 min
Prep Time: 2 min
Cook Time: 0 min
Servings: 3 (1 tablespoon each)

Nutrition Highlights (per serving)

111 calories
8g fat
8g carbs
3g protein
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Nutrition Facts
Servings: 3 (1 tablespoon each)
Amount per serving  
Calories 111
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 18mg 1%
Total Carbohydrate 8g 3%
Dietary Fiber 2g 7%
Total Sugars 5g  
Includes 4g Added Sugars 8%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 73mg 6%
Iron 1mg 6%
Potassium 79mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

We all love tahini in our beloved hummus dip, but have you had a sweetened up version of the creamy, savory spread? I adore the versatility of tahini and how you can incorporate it into sweet and savory dishes—and the fact that one tablespoon of tahini provides three grams of protein.


  • 3 tablespoons tahini
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon


  1. In a small bowl, mix all ingredients together; stir until completely smooth and mixed through.

    Ingredient Variations and Substitutions

    Tahini is extremely versatile. The creamy spread pairs well with various flavors and textures. The pure maple syrup adds a nice subtle maple flavor to the spread. If you don't necessarily love maple, you can add in honey instead. Honey will bring a nice floral sweetness.

    Vanilla extract is a pantry staple for most, easy to add to baked goods or sweetened spreads like this one. Using actual vanilla bean instead really kicks up the flavor. Although it can get pricey, vanilla bean adds a rich, pure vanilla flavor to whatever you add it to. To use it, slice one pod vertically so the insides are exposed on each half. Hold one end of the pod down and scrape out the insides with a knife. Mix in half of the pod's beans into the tahini mixture and stir until well combined.

    Instead of vanilla, you could get creative with flavors and try hazelnut, almond, or any other nut essential oils or extracts. If you are a chocolate lover, add a teaspoon of unsweetened cacao or cocoa powder.

    To modify texture, mix in some chopped nuts for crunch. If you want a lighter and thinner spread, whisk in some water. The water will also help to reduce the fat content per serving.

    Cooking and Serving Tips

    Because this spread is so versatile you can easily incorporate into sweet and savory dishes. My favorite way to eat this is over waffles or pancakes. It also makes for a sensational ice cream or Greek yogurt topper. Heat it up for a few seconds to give it some warmth before adding.

    Use this on a veggie or turkey sandwich instead of mayonnaise or mustard. I also recommend pairing this spread with Brussels sprouts or other roasted, cruciferous vegetables such as broccoli or cauliflower. This will stay fresh in the refrigerator for one week. 

    Read the nutrition label when choosing your tahini. Choose one made only with roasted, ground sesame seeds as the sole ingredient. Most store-bought tahini often includes added oil, which is unnecessary.

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By Alanna Waldron, RDN
 Alanna Waldron is a registered dietitian and certified dietitian/nutritionist in New York.