Tag Archives: nut butter alternatives

Nut Butter Alternatives for Nut Allergies

I used to hate my nut allergy. Growing up with a nut allergy meant never knowing what a PB&J sandwich tastes like. It meant never getting to enjoy Tim Hortons’ Timbits when one of my classmates brought them to school. It meant being the dork who wore a fanny pack so I could carry my Epi-Pens at all times.

But now? I don’t mind it so much. There’s now a local bakery with nut-free baked goods to keep me happy. I ditched the fanny pack in grade 6 when I bought my first real purse. And I’ll still never know what a PB&J sandwich tastes like… but at least I now have a lot of alternatives!

A guide to nut butter alternatives with allergy friendly recipe ideas!

Since discovering nut-free nut butter alternatives, my feelings about having a nut allergy have totally changed! It really doesn’t bother me so much anymore because I don’t feel like it restricts me. With nut butter alternatives, there’s always something I can replace it with. Of course I still feel a bit limited when it comes to bakery goods, but that just gives me incentive to get creative in the kitchen and make my own version!

This post highlights some of my favourite nut butter alternatives that I most commonly use in my kitchen:

A guide to nut butter alternatives with allergy friendly recipe ideas!

Made from roasted soy beans, this is probably the closest nut-free alternative to peanut butter in terms of taste. Soy nut butter was actually my first experience with a nut free butter. I first tried it when I was away at camp, and I remember being scared to eat it because it looked so much like peanut butter! Well, I not only survived eating it, but I became hooked on it. The first thing I did when my mom came to pick me up from my 2 weeks away at camp – before I even said hi or hugged her – was ask to drive straight to the grocery store to buy a jar!

Nutrition notes: Good source of omega 6 and monounsaturated fat, protein, and fibre.

Favourite recipes: Chocolate chip soy nut butter Larabars, Super charge me cookies*, White chocolate blondies with chocolate peanut butter frosting*, Peanut butter balls*, No bake energy bites*
*Sub soy nut butter for the nut butter used in the recipe

Brands: The Soy Nut Butter Company, Wowbutter,

A guide to nut butter alternatives with allergy friendly recipe ideas!

While soy nut butter is my go-to for sweet recipes, I often use sunflower seed butter for the savoury ones. It works perfectly in place of peanut butter in stir fry sauces and other Asian dishes! That being said, it also works well in sweet recipes – but it imparts a noticeable sunflower seed flavour to the product.

Nutrition notes: High in monounsaturated fat, as well as protein, fibre, vitamin E, magnesium, vitamin B3, and zinc.

Favourite recipes: Tofu stir fry with sunflower seed butter sauce, PF Chang’s lettuce wraps*, African chickpea stew, Rad rainbow raw pad thai*, Sunbutter banana protein bars
*Sub sunflower seed butter for the nut butter used in the recipe

Brands: Sunbutter, Trader Joe’s, MaraNatha, Nuts to You Nut Butter, Better Than Roasted

A guide to nut butter alternatives with allergy friendly recipe ideas!

Unlike my other favourite nut butters, tahini (made from sesame seeds) has more of a bitter flavour. Because of this, I tend to use it exclusively in savoury recipes. I love pairing it with lemon in sauces and dressings, and of course it’s a necessity for hummus!

Nutrition notes: Good source of monounsaturated and omega 6 fatty acids, magnesium, zinc, vitamin B1, and vitamin B3.

Favourite recipes: Protein power goddess bowl, Protein power bowl, Quick sesame soba noodles

Brands: Nuts to You Nut Butter, Silver leaf

A guide to nut butter alternatives with allergy friendly recipe ideas!

If you like coconut, you will love this butter because its strong coconutty flavour. Unlike coconut oil, it’s made by pureeing coconut meat in a high speed food processor, so it retains all the fibre and other nutrients. It acts like coconut oil though in the way that it can change from solid to liquid when exposed to warmer temperatures – because of this, it’s great for “melting” over oatmeal or baked goods straight out of the oven!

Nutrition notes: Coconut has received a lot of health hype in recent years but what is the truth? While it’s true that the saturated fat in coconut is not as “evil” as we once thought, it still can raise our LDL (bad) cholesterol levels. Interestingly it can raise our HDL (good) cholesterol levels as well! Bottom line: enjoy it moderation and still rely on vegetable oils, nuts, seeds, avocado, and fatty fish for your primary sources of fat.

Favourite recipes: Coconut cookie dough oatmeal, Coconut truffles

Brands: Artisana, MaraNatha

This post just highlights some of the common nut butter alternatives, but these are by no means the only ones that are available. Over the years I’ve stumbled upon other kinds such as sunflower pepita butter, pepita butter, and even roasted pea butter. And whether you have an allergy or not, these are all delicious and healthy nut butter alternatives to try!

Has anyone tried any other nut butter alternatives that I didn’t highlight here?

What’s your favourite nutless butter?


Filed under nutrition

Chocolate chip soy nut butter Larabars

These chocolate chip soy nut butter Larabars are a nut free twist on Larabars made with dates, roasted soy beans, soy nut butter, and chocolate chips. Vegan, gluten free, nut free.

Chocolate chip soy nut butter Larabars

Do you guys ever attach hashtags to your thoughts? Lately I feel like I’ve been ending a lot of mine with #winningatlife.

Last week I started doing diet assessments and food recalls for patients at the diabetes clinic, and after my first go at it, my preceptor turned to me and said “You totally nailed that”. #winningatlife

Over the weekend I ran 3 miles at a decent pace and only took two 30 second walking breaks. #winningatlife

One of the nurses complimented my outfit when I wore my new yellow Banana Republic pencil skirt last week. #winningatlife

I made OMG-so-delicious chocolate chip soy nut butter Larabars, a nut free copycat version of the chocolate chip PB Larabar flavour. #winningatlife

Chocolate chip soy nut butter Larabars

Chocolate chip soy nut butter Larabars
Prep time
Total time
A nut free twist on Larabars made with dates, roasted soy beans, soy nut butter, and chocolate chips. Vegan, gluten free, nut free.
Yield: 6-9 bars
  • 1 cup (about 10) pitted Medjool dates
  • ¼ cup roasted soy beans
  • ¼ cup chocolate chips
  • 2 tbsp soy nut butter
  1. Add the dates to a food processor and mix for ~10 seconds. Add in the rest of the ingredients and mix until it looks crumbly in texture.
  2. Then form the mixture into a ball and roll out flat, using your fingers to shape it into a square shape. Cut into 9 pieces and store in the fridge.
Sub in peanut butter for the soy nut butter and your choice of nut for the roasted soybeans if nut allergies aren't an issue!

Chocolate chip soy nut butter Larabars

Chocolate chip soy nut butter Larabars

I made these bars using Enjoy Life‘s new dark chocolate morsels, which I was sent by the company to review. You know what’s awesome about these chocolate chips? They have two ingredients: unsweetened chocolate and cane sugar. That’s it! The other great thing about these is that like all their products, they are nut, gluten, soy, and dairy free. With so many friends and family members with special diets and/or allergies, these will be perfect for all my holiday baking.

Enjoy Life dark chocolate morsels

Thank you to Enjoy Life for sending me this product to review. Even though I was sent the chocolate chips free of charge, I was not otherwise compensated and all opinions are my own.

What hashtag describes your life lately?


Filed under recipe

What I’m Loving Wednesday

Hi everyone! Today instead of my usual What I Ate Wednesday post, I’m giving you a What I’m Loving Wednesday post, featuring some of my recent favourite foods, products and activities. Enjoy!

I. This President’s Choice Black Label blend of regular and black barley. I bought it to use in the butternut squash risotto I made a few weekends ago because with 8 g of fibre, 6 g of protein, and 15% of your daily value for iron, it’s a healthier choice than the traditional arborio rice used in risotto. It tasted great too, but at over $8 for this small 340 g box, I probably won’t buy it again.

President's Choice Black Label barley blend

II. When I was at the indoor market at Covent Garden a few weeks ago I picked up these pea shoots:

Pea shoots from Covent Garden Market

I’ve heard sprouts and shoots being called “superfoods” in the media these days, so of course being the nutrition student that I am, I immediately started researching pea shoots. I didn’t find any good primary sources, but according to research from the Washington State University cooperative extension program, they’re a great source of vitamin C, vitamin K, folate, carotenes and phytochemicals.

I’ve been adding them as a garnish to my meals like omelets, sandwiches, and protein power bowls!

III. Whenever I go to HomeSense, I like to browse the food aisles because they always have such unique products! The last time I was there I found this seed butter, which is a combination of pepitas, sunflower seeds, hemp seeds, and flax with natural vanilla flavour. It’s grainier than your average nut or seed butter, but it has a great flavour and nutrition stats. In 2 tbsp there are 150 calories, 11 g of fat with only 1.5 g of it saturated, 4 g of fibre, only 2 g of sugar, and 5 g of protein!

Pepita, sunflower seed, hemp seed, and flax butter

IV. Ever since I started working at Organic Works, I’ve been tempted to eat lunch there every day because their food is so darn good. But I’m limiting myself to once per week to keep my spending in check. Last week I got their lunch special of a veggie burger with crispy onions on a focaccia bun. I ordered it with avocado, sprouts, lettuce, tomato, and vegan mayo, and it was incredible!

Organic Works Bakery Cafe London, Ontario - veggie burger

V. My mom is a HomeSense addict just like me, so when she was there recently she picked me up some of these Sugar & Cinnamon Super Seedz, which have become my new favourite snack. They have the perfect level of sweetness, but only 2 g of sugar per 1/3 cup serving. This amount also has 25% of your daily value for iron!

Cinnamon Super Seedz

VI. Yoga! On Monday night I went to my first ever “real” yoga class (ie. not an internet video) with my friend Shannon. We went to Yoga Shack and got to try out a class for free because Lululemon gives out free passes for your first class there! I really enjoyed it, although it was actually more difficult than I was expecting. Holding those yoga poses really made my muscles burn! And it was a great stress reliever too – I walked out of the class feeling so relaxed.

What are you loving lately? 

Do you do yoga regularly?


Filed under London, Miscellaneous