Description
This isn't peanut butter. It's pea butter, aka pea protein with extra virgin olive oil. The oil and protein powder add the exact amounts of fats and protein, while oats and inulin add net carbs and fiber. Finally, salt and potassium chloride add sodium and potassium.
The result is a gram for gram nutritionally identical recreation of natural peanut butter. Use this as you would peanut butter, whether it be spreading on an apple or for baking.
For another unhinged peanut butter recreation, check out my Reconstituted Peanut Butter! Or for different nut-free peanut butter substitute, but this time with more protein, and less fat and calories, check out my Beanut Butter!
The result is a gram for gram nutritionally identical recreation of natural peanut butter. Use this as you would peanut butter, whether it be spreading on an apple or for baking.
For another unhinged peanut butter recreation, check out my Reconstituted Peanut Butter! Or for different nut-free peanut butter substitute, but this time with more protein, and less fat and calories, check out my Beanut Butter!
Time
Prep Time:
2 minutes
Total Time:
2 minutes
Cost
Total Cost:
Cost per Serving:
$0.43
Ingredients
Serving(s)
- 1 tbsp Extra virgin olive oil
- 1/4 scoop Pea protein powder, unflavored
- 1 tbsp Oat flour
- 1/2 tsp Inulin
- 1/16 tsp Salt
- 1/16 tsp Potassium Chloride
Instructions
Cook Mode Off: Prevents screen dimming
- Mix all ingredients together in a small bowl with a silicone spatula.
- Use as you would peanut butter.
Notes
- I'm using EVOO, but any other oil, like virgin coconut oil or avocado oil would work here.
- I prefer oat flour because of it's nutty flavor, as well as it's slightly coarse texture, making it feel like a homemade nut butter, halfway between creamy and crunchy. Oat flour also provides nearly identical amounts of net carbs to make this copycat nut butter match a standard peanut butter.
Other options besides oat flour though include almond flour, coconut flour, ground flaxseed, cornstarch, or even cocoa powder. Just make sure to use 6 g of each (volume may vary). - Below are some uses for Pea Butter that I've tried so far:
- Replaced the nut butter in any yogurt or oatmeal bowls.
- Made Peanut Butter Bread using pea butter instead of peanut butter.
- Made Peanut Butter Fudge Bars using pea butter instead of peanut butter.
- Spread pea butter onto a Sourdough Discard Flatbread.
- Substituted the almond butter with pea butter in my Nutty Veggies.
- Substituted the peanut butter with pea butter in my Ohio Buckeye Balls.
- Substituted the peanut butter with pea butter in my Three Ingredient Brownie Bites.
- Simply scale this recipe up by x8 to replace 1 cup (256 g) of peanut butter. The recipe to replicate 1 cup (256 g) of nut butter is below.
- 1/2 cup (120 g) Extra virgin olive oil
- 2 scoop (64 g) Pea protein powder, unflavored
- 1/2 cup (48 g) Oat flour
- 4 tsp (19.2 g) Inulin
- 1/2 tsp (2.4 g) Salt
- 1/2 tsp (2.4 g) Potassium Chloride
- Here, I made a chocolate pea butter by adding 1 tbsp (21 g) honey and 2 tbsp (10 g) cocoa powder into 4 servings (1/2 cup, 128 g) of pea butter. This makes 5 servings (1/2 cup + 2 tbsp, 159 g) of chocolate pea butter, where each serving is 2 tbsp (32 g).
- 1/2 cup (128 g) Pea butter
- 1 tbsp (21 g) Honey
- 2 tbsp (10 g) Cocoa powder
- This recipe makes exactly 2 tbsp (32 g) of pea butter to perfectly replicate a 2 tbsp (32 g) serving of peanut butter. Below is a nutritional comparison of this pea butter to natural peanut butter, per 2 tbsp (32 g). As you can see, they're virtually identical.
Nutrition Facts
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Total Fat: 15.5g (20%
20 % of Daily Value (78 g)
)
Saturated Fat: 2.2g (11%
11 % of Daily Value (20 g)
)
Polyunsaturated Fat: 1.8g
Monounsaturated Fat: 11.1g
Sodium: 143mg (6%
6 % of Daily Value (2300 mg)
)
Total Carbohydrate: 7.0g (3%
3 % of Daily Value (275 g)
)
Fiber: 3.0g (11%
11 % of Daily Value (28 g)
)
Net Carbs: 4.0g
Total Sugar: 0.6g
Protein: 7.4g (15%
15 % of Daily Value (50 g)
)
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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: 1.08mg (6%
6 % of Daily Value (18 mg)
)
Magnesium: 38mg (9%
9 % of Daily Value (420 mg)
)
Potassium: 206mg (4%
4 % of Daily Value (4700 mg)
)
:
:
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:
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26.2
:
1.8
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:
6.9
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