Americans are passionate about peanut butter—more than a million pounds are consumed every day! This quick guide to peanut butter is for fans of this favorite pantry staple and features lots of tips, ideas for using, and links to recipes. Make sure to see more in our companion Guide to Peanuts.
This ubiquitous favorite first appeared in the United States in the 1890s, and large-scale commercial production began in 1907. In other countries, such as Indonesia and certain African nations, peanut paste is used in many traditional dishes, so where it actually originated is a matter for debate.
Celebrate! January 24th is National Peanut Butter Day in the U.S. See some fun facts and historic lore here.
What kind of peanut butter is best?
Some commercial brands of peanut butter contain sugar and salt. Others contain highly saturated hydrogenated oils added as stabilizers. You want to completely avoid the latter.
Left at room temperature, natural peanut butter forms a layer of oil on top as a result of the settling of the solids. This oil may either be stirred back in or poured off. Though natural peanut butter is a staple in natural food stores, you’ll find it in many supermarkets as well.
Natural peanut butter tastes very intense and peanut-y. If you won’t be using it up quickly, refrigerate. For easier spreading, remove the peanut butter from the refrigerator about an hour before using it.
Then, of course, there’s the age-old dilemma of creamy vs. crunchy. Solve it by keeping a jar of each in the pantry!
How to make your own peanut butter
Making nut butter at home is surprisingly easy, and a fun project for kids (who aren’t allergic to peanuts, of course).
1 Start with 1 cup of dry roasted peanuts in a food processor.
2 Process until the peanuts are finely ground and begin to hold together as a mass. Add a tablespoon of agave or maple syrup and continue to process, stopping the machine and scraping down the sides from time to time, until smooth. Add a pinch of salt, if you’d like.
3 Transfer to a tightly lidded jar. Keep at room temperature for about a month; if the homemade peanut butter is to be stored for a longer time, refrigerate. Bring to room temperature before using.
Here’s a more detailed how-to for homemade peanut butter from Broke Bank Vegan.
Peanut butter nutrition information
Nutritionally, peanut butter has all the goodness of peanuts in concentrated form. It is high in fat and calories, so use in moderation.
A 2-tablespoon serving of peanut butter provides 9 grams of protein, 190 calories, and 16 grams of fat. It provides the same nutrients as peanuts — peanut butter is a good source of B vitamins and many minerals, including magnesium, phosphorus, and iron. Here’s the complete nutritional profile of peanut butter.
Classic Vegan Peanut Butter Cookies
Some general uses for peanut butter
- The classic sandwich: Don’t limit your use of peanut butter to PB&J sandwiches alone. Add slices of banana, and/or for an unexpected twist, strips of pan-fried or air-fried tempeh bacon.
- Baking: Peanut butter is an all-time favorite ingredient in cakes, bars, and cookies. It’s a classic match made in heaven with chocolate. Use peanut butter in breads, cookies (like the ones above), cakes, and fudge. Chocolate Chip Peanut Butter Blondies are a longtime favorite of mine!
- In piecrust: Most standard crusts call for 6 tablespoons butter (or in our case, vegan butter). Swap in 3 tablespoons of peanut butter for a rich, and tasty crust.
- Peanut sauce: Make a simple peanut sauce to use as a delicious sauce for steamed green vegetables, tofu, tempeh, and noodle dishes. See our recipe for Coconut-Peanut Sauce or Salad Dressing.
- In smoothies: Add a tablespoon of peanut butter to banana or apple-based smoothies for a luscious flavor. Apple and Peanut Butter Smoothie (with frozen banana) is heavenly.
- Rich flavor for soups and stews: When vegetables and plant proteins (beans, tofu, tempeh, and more) are enveloped in a rich peanut butter base, they go to another level. Luscious African-Inspired Peanut Stew with Sweet Potatoes and Okra is a good example.
- Homemade vegan truffles and fudge: Peanut butter is a key ingredient! Try these Easy Peanut Butter Chocolate Truffles.
- Homemade ice cream: Include a bit of peanut butter in homemade ice creams, including frozen banana soft serve. Vegan Banana Ice Cream is so easy and so very good.
- A dip for fruit: Serve apple slices with a dollop of peanut butter for a quick snack.
- Ants on a log: The classic snack calls for stuffing peanut butter into the cavity of celery sections, then arranging raisins in a row. Weird, but good.
Make sure to see our full range of Sweet and Savory Vegan Peanut Butter Recipes.
See more of this site’s Good Food Guides.
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