18 Protein-Packed Nut and Seed Butters to Supercharge Your Diet

Supercharge Your Diet With Protein-Packed Nut Butters

Nut butters like peanut butter are a tasty way to add plant-based protein to your diet. While traditional peanut butter delivers about 8 grams of protein per serving, other nut butter varieties can provide even more. When choosing a nut butter, look for ones made with minimal ingredients - just nuts and maybe a bit of salt. Avoid nut butters with added sugars and oils. Here's an overview of some of the most protein-rich nut and seed butters to help supercharge your snacks and meals.

Peanut Butter

Good old peanut butter remains a nutritional powerhouse. Made simply from roasted peanuts ground into paste, two tablespoons provides 7 grams of protein. Peanut butter also supplies fiber, vitamin E, magnesium, and monounsaturated fats. Studies suggest that peanut butter can help reduce risk factors for heart disease and diabetes, when eaten in moderation as part of an overall healthy diet. Go for natural peanut butter without added sugars or oils.

Almond Butter

Almond butter provides slightly more protein than peanut butter - about 8 grams per 2 tablespoon serving. It supplies additional nutrients like vitamin E, iron, magnesium, and calcium. Compared to peanuts, almonds also contain more antioxidant compounds, like flavonoids, which help fight inflammation and cell damage. Almond butter makes a great alternative to peanut butter for those with peanut allergies or who just want to switch up their nut butter routine.

Cashew Butter

Made from blended cashews, cashew butter delivers 8 grams of protein for every 2 tablespoons. It provides lots of copper, an essential mineral for energy production and antioxidant function. Cashews also offer vitamin K for healthy bones and modest amounts of B vitamins, zinc, selenium, and magnesium. The rich, creamy taste of cashew butter makes it ideal for smoothies or as a dip for fruits.

Pistachio Butter

Pistachio nuts are lower in fat compared to most other nuts, while still providing plenty of protein and fiber. Two tablespoons of pistachio butter contains about 6 grams of protein, plus vitamins like vitamin B6, thiamine, potassium, and phosphorous. The anti-inflammatory compounds in pistachios may aid heart health. Pistachios are also high in antioxidants like lutein for eye health. Spread pistachio butter on whole wheat toast or use it in sauces.

Macadamia Nut Butter

Macadamia nuts are prized for their rich, indulgent taste, which makes macadamia nut butter seem decadent. A 2-tablespoon serving of the butter has 4 grams of protein along with healthy fats like oleic acid, plus iron, thiamine, magnesium, and copper. Macadamia nut butter also contains selenium, niacin, and folate. While lower in protein than some nut butters, macadamia nut butter is a healthy substitute for those looking for a buttery, flavorful alternative.

Hazelnut Butter

Hazelnuts offer a distinctive flavor that makes hazelnut butter a tasty choice. Two tablespoons provide about 5 grams of protein. Hazelnuts also supply vitamin E, manganese, thiamine, magnesium, and iron. The skin of hazelnuts contains antioxidant compounds called proanthocyanidins, which may have anti-inflammatory effects. Spread hazelnut butter on whole-grain bread or use it in cooking and baking for extra protein.

Walnut Butter

Nutrient-rich walnuts can also be ground into a protein-packed butter. A 2-tablespoon serving of walnut butter has 4 grams of protein along with 2 grams of fiber. Walnuts provide omega-3 fatty acids called ALA, which benefit heart and brain health. They also deliver magnesium, copper, manganese, vitamin B6, folate and vitamin E. The antioxidants in walnuts may help lower blood pressure. Walnut butter has a distinctive bold, earthy flavor perfect for cookies or bread.

Sunflower Seed Butter

Sunflower seed butter is a great alternative for those with peanut and tree nut allergies. Two tablespoons supply 9 grams of plant-based protein. It provides vitamin E, magnesium and selenium. The fats in sunflower seeds are largely monounsaturated and polyunsaturated, which can help lower LDL cholesterol when eaten regularly. Sunflower seed butter has a milder flavor than peanut or nut-based butters and works well in smoothies.

Flaxseed Butter

Nutritious flaxseeds, ground into a butter, deliver 8 grams of protein per 2-tablespoon serving. Flaxseed butter provides fiber, vitamin B1, manganese, copper, selenium, phosphorus, magnesium, and iron. It's one of the richest plant sources of anti-inflammatory omega-3 fatty acids, with 6 grams per serving. The lignans in flaxseed also have antioxidant properties that help prevent disease. Try flaxseed butter in sandwiches or blended into smoothies.

Pumpkin Seed Butter

Pumpkin seed butter is made from shelled pumpkin seeds, giving it 8 grams of protein per 2-tablespoon serving. It contains zinc for immune function, magnesium, iron, copper, manganese, phosphorus, and selenium. The lignans in pumpkin seeds may inhibit tumor growth. And the tryptophan in them may improve mood. Pumpkin seed butter has a green color and sweet flavor that tastes great with apples or pears.

Chia Seed Butter

Though not technically a nut butter, chia seed butter serves up 4 grams of plant-based protein per 2 tablespoons. It provides calcium, phosphorus, and potassium. Chia seeds are rich in omega-3s, with 5 grams per serving, and they contain more antioxidants than blueberries. Making chia seed butter keeps the healthy fats from going rancid, unlike whole chia seeds. Spread chia seed butter on toast like jam.

Hemp Seed Butter

Nutritious hemp seeds can also be made into butter, delivering 8 grams of complete protein with all essential amino acids. Two tablespoons of hemp seed butter also provides magnesium, iron, zinc, vitamin E, and omega fatty acids. The fiber in hemp seeds promotes digestive health. Hemp seed butter has an earthy, nutty flavor that pairs well with fruit preserves or drizzled over oatmeal.

Tips for Using Nut Butters

Nut and seed butters add indulgent flavor and creamy texture along with protein and healthy fats to meals and snacks. Here are some delicious ways to eat more nut butters:

• Spread on whole grain toast, English muffins or bagels for breakfast
• Stir into oatmeal or yogurt
• Blend into smoothies or protein shakes
• Mix into pancake or waffle batter
• Use as a dip for fruits or vegetables
• Stir into cottage cheese or pureed vegetables like cauliflower
• Make salad dressings combined with oils, vinegar, herbs and spices
• Fill celery sticks or hollowed dates for easy snacks
• Swirl into hummus
• Use in baked goods like cookies, muffins and breads
• Add to trail mixes along with nuts, seeds and dried fruit

Nut and seed butters can quickly elevate everyday meals by providing a boost of nutrition. Experiment with different types of nut butters to find your favorites and keep your diet full of variety.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.