How to Eat Powdered Peanut Butter With Your Food

Above view of scattered peanuts, three shelled, one cracked, with skins, two spoons one with crunchy Peanut butter, the other with groundnut oil.
Dave King / Getty Images

Is there really such a thing as low-fat peanut butter without a lot of calories? The answer is yes. Get your hands on powdered peanut butter, one of the most magical products on shelves today. 

Powdered Peanut Butter Basics

Powdered peanut butter is made from real peanuts. The difference between powdered PB and regular peanut butter? The powdered version is made from defatted peanuts, which means that all the excess oil is squeezed out of the peanuts before they reach the jar. As the name suggests, powdered peanut butter comes in powdered form, which means that you need to add water to get PB texture.

Nutritional Facts

This is the really amazing part. Thanks to those defatted peanuts, powdered PB has a fraction of the fat and calories of the regular stuff. A 2-tablespoon serving of regular peanut butter has around 200 calories and 16 grams of fat, while the same amount of the peanut powder has about 45 calories and 1.5 grams of fat. It’s important to note, though, that once you stir water into 2 tablespoons of the powder, you end up with 1 to 1 1/2 tablespoons of actual peanut butter, so you might need to double the serving. Still majorly impressive stats! Powdered PB has at least 50 percent fewer calories and 80 percent less fat than its traditional counterpart.

How to Turn the Powder Into Peanut Butter

There’s only one step! All you have to do is mix the powder with water, stir it up, and you have peanut butter! If you’re making a single serving of the stuff, start by mixing 2 tablespoons of powder with just a little bit of water. Slowly, add more water until it reaches your desired consistency. Feel free to add a bit of sweetener and/or salt, especially if the brand you’re using doesn’t already include them. Now you’ve got calorie-slashed low-fat PB to use wherever you’d use regular peanut butter.

Where to Find Powdered Peanut Butter

Two of my favorite brands are PB2 (made by Bell Plantation) and Just Great Stuff (made by Betty Lou’s). Both can be found in select supermarkets, especially those with a good assortment of natural products, and online. Also, supermarket staple Jif has also started making powdered peanut butter. 

Powdered Peanut Butter Meal & Snack Ideas

Once you mix it with water, you can use powdered PB anywhere you'd use regular PB. But that’s not all! The powder itself can be used as an ingredient anytime you need a good dose of peanut butter flavor!

  • In smoothies: Add a tablespoon or two of the powder to your favorite smoothie or shake. Just make sure the flavors are compatible. Try it with a mixed-berry smoothie for a PB&J twist!
  • In baked goods: Add a peanut butter boost to muffins, cookies, and more. All of the PB flavor without all the calories that typically comes with peanut butter!
  • In oatmeal: Breakfast will taste a lot more decadent when PB flavor is in the mix. It's a great add-in to a bowl of oatmeal.

By Lisa Lillien
Lisa Lillien is a New York Times bestselling author and the creator of Hungry Girl, where she shares healthy recipes and realistic tips and tricks.