Description
This isn't peanut butter. It's Beanut Butter, a nut-free peanut butter alternative made from cannellini beans, banana, pea protein, and coconut oil. It's creamy, mildly nutty, high-protein, and much lower in fat than traditional peanut butter. Perfect for the fall season, this Beanut Butter packs pumpkin spice flavors in cinnamon, ginger, and nutmeg, and is also sugar free, being sweetened with liquid monk fruit.
But you know you what would be a great use for this Beanut Butter? That's right, spreading it onto a slice of Beanana Bread, a nut-free, gluten-free, sugar-free, and vegan banana bread with cannellini beans as the base.
For a different nut-free peanut butter substitute, but this time with the exact same macros and texture as a natural peanut butter, check out my Pea Butter!
But you know you what would be a great use for this Beanut Butter? That's right, spreading it onto a slice of Beanana Bread, a nut-free, gluten-free, sugar-free, and vegan banana bread with cannellini beans as the base.
For a different nut-free peanut butter substitute, but this time with the exact same macros and texture as a natural peanut butter, check out my Pea Butter!
Time
Prep Time:
5 minutes
Total Time:
5 minutes
Cost
Total Cost:
Cost per Serving:
$0.21
Ingredients
Serving(s)
- 15.5 oz can Cannellini beans, NOT drained or rinsed
- 1 medium Banana, overripe
- 2 tbsp Extra virgin coconut oil
- 1 tbsp Vanilla extract
- 1 tbsp Liquid monk fruit
- 1 tbsp Cinnamon
- 1 tsp Ginger, ground
- 1/2 tsp Salt
- 1/2 tsp Nutmeg, ground
- 4 scoop Pea protein powder, unflavored
Instructions
Cook Mode Off: Prevents screen dimming
- Add all ingredients (besides the protein powder) to a food processor, and blend until smooth.
- Add in the protein powder, and blend until fully combined. You should have a very thick paste.
Notes
- I'm using cannellini beans here, but chickpeas or pinto beans would also work. Black or kidney beans would change the color too much, so it wouldn't look like peanut butter, but if that doesn't matter to you then these beans can be used as well!
- If you add 2 tsp (10 g) baking powder and bake in a parchment lined 9x5" bread pan at 350F for 30 minutes, you'll end up with my High Protein Beanana Bread!
- Below is a nutritional comparison of this beanut butter to natural peanut butter, per 2 tbsp (32 g). As you can see, the beanut butter is much lower in total fat and calories, while being higher in protein per calorie.
- The typical low fat peanut butter alternative is to mix 2 tbsp (12 g) powdered peanut butter with 1 1/2 tbsp (22.5 g) water to replicate 2 tbsp of peanut butter. I've also included this in the comparison below. As you can see, the Beanut Butter is remarkably close in macros to the powdered peanut butter spread.
| Nutrient | Beanut Butter |
Peanut Butter |
Powdered Peanut Butter |
|---|---|---|---|
| Calories | 53 | 188 | 52 |
| Protein | 5.4 g | 7.8 g | 6.8 g |
| Fat | 1.4 g | 15.9 g | 1.5 g |
| Net Carbs | 3.6 g | 4.1 g | 1.9 g |
| Fiber | 1.1 g | 2.7 g | 1.9 g |
| Protein Ratio | 0.101 | 0.041 | 0.130 |
Nutrition Facts
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Total Fat: 1.4g (2%
2 % of Daily Value (78 g)
)
Saturated Fat: 1.1g (5%
5 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.1g
Monounsaturated Fat: 0.2g
Sodium: 124mg (5%
5 % of Daily Value (2300 mg)
)
Total Carbohydrate: 4.7g (2%
2 % of Daily Value (275 g)
)
Fiber: 1.1g (4%
4 % of Daily Value (28 g)
)
Net Carbs: 3.6g
Total Sugar: 1.3g
Protein: 5.4g (11%
11 % of Daily Value (50 g)
)
------------------------------------------
------------------------------------------
Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 23mg (2%
2 % of Daily Value (1300 mg)
)
Iron: 0.79mg (4%
4 % of Daily Value (18 mg)
)
Magnesium: 20mg (5%
5 % of Daily Value (420 mg)
)
Potassium: 82mg (2%
2 % of Daily Value (4700 mg)
)
:
:
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:
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23.6
:
1.1
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:
9.0
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