Peanut Butter Has Health Benefits

Peanut Butter lovers, rejoice! Eating a serving of peanut butter every day can actually be good for your waistline! Combining this treat with a diet that is low in saturated and unsaturated fat is key, however, because peanut butter still has a high fat content. The fat in peanut butter is like the fat you’d find in olive oil or in avocados. It’s monounsaturated, which means, it’s the good kind of fat that can help maintain healthy cholesterol levels.1 

The most commonly known attribute of peanut butter is its protein content. More protein in your diet can increase satiety and help you snack less between meals. Not to mention that protein is great for repairing muscles after a workout.  

Peanut butter also contains fiber, potassium, magnesium, and Vitamin E! These nutrients do a great job of bolstering your bones and your immune system.2 

The Best Peanut Butter Options 

To get the most out of your peanut butter, you may want to stick to all-natural choices. Avoid products that contain hydrogenated oil and high amounts of sugar. Hydrogenated oil contains man-made fat (trans fat) that increases your risk for heart disease.3  

Additionally, if you plan to share your peanut butter with your pup, make sure it does not contain xylitol. This additive is meant to be a sugar substitute but has proven poisonous to our canine companions.  

The easiest way to think about it is this: the fewer the ingredients on the label, the better! 

Healthy Recipe Ideas Ft. Peanut Butter 

1. Make Your Own Peanut Butter

All you need is a cup or two of roasted peanuts and a pinch of salt. Simply blend it until it’s that smooth peanut butter texture.

You have all the control when you make your own peanut butter. You can add honey, almonds, a hint of chocolate, and whatever else you want into the mix!

Keep in mind, however, that the more you add, the higher your calorie content will be.

2. Peanut Butter Banana “Ice Cream”

Using your homemade creation or your favorite store-bought PB, you can whip up some “ice cream” by blending and then freezing a mixture of PB, bananas, and your choice of milk.

Check out this recipe by Fit Foodie Finds to get some more ideas and step-by-step instruction.

3. Peanut Butter Energy Balls

Rolling together some oats, PB, and honey results in a tasty and portable snack that packs an energy punch.

You can customize this treat with other flavorful additions like the ones in this recipe by Dietitian Colene Stoernell on Kids Eat Well.

4. Spicy Peanut Butter Tofu

Take things in a savory direction and add a salty and spicy kick to your day. This tofu recipe by Desilicious looks like a delicious vegan option that incorporates that peanut buttery goodness.

Recipe creator, Dietitian Shahzadi Devje, recommends adding these tofu cubes to salads, rice, stir-fries, or curries.

5. Peanut Dressing

Harness the flavors of Southeast Asia by adding peanut butter to your homemade salad dressing.

This recipe by Ambitious Kitchen combines the flavors of soy sauce, PB, ginger, and honey, with the acidity of apple cider vinegar to create their take on a Thai dressing.

6. Peanut Butter Pumpkin Bites

Dive into some seasonal flavors and try combining PB with pumpkin!

This recipe by Dietitian Karman Meyer on The Nutrition Adventure uses nutritious ingredients like pumpkin, oats, dates, chia seeds, cinnamon, and pecans alongside peanut butter to craft these delectable treats. .

7. Thai Ramen Bowl

There are so many sweet recipes that highlight peanut butter, and not enough attention on how delicious it can be in savory dishes! So, here’s another one for our list.

Make your own ramen and add peanut butter to add a twist of nutty flavor. Dietitian Emily Holdorf shares her recipe for this warm, perfect-for-Autumn, ramen bowl on Empowered Nutrition.

Read more about foods that contain healthy fats in our blog post on 8 Essential Healthy Fats. Or, feed your curiosity about how to slow your snacking with this article on 5 Natural Appetite Suppressants. To access our monthly blog post highlights, subscribe to our newsletter today! 


  1. K, Nina. “What Is a Healthy Serving Size of Peanut Butter?” LIVESTRONG.COM, Leaf Group, 
  2. Sanders, Helen. “The Top 8 Health Benefits of Peanut Butter.”, 
  3. Boyers, Lindsay. “Why Is Hydrogenated Oil Bad for You?” LIVESTRONG.COM, Leaf Group, 27 May 2019,