7 Delicious Nut Butter Alternatives, According to Registered Dietitians

There's nothing like a spoonful of nut butter on toast (or on a spoon) for a quick, protein-packed snack between meals—unless you're allergic to nuts, of course.

If that's the case, what are your options? "Nut butter alternatives are popular among the millions of Americans with diagnosed nut allergies, and among those sensitive to nuts," says Kim Yawitz, RD, a registered dietitian in St. Louis, Mo.

People may also choose to eat nut butter alternatives "to add additional nutrients to their diets, or simply because they prefer the taste or texture of non-nut butters," says Amy Gorin, MS, RDN, a registered dietitian who specializes in plant-based nutrition.

Expand your snack options by trying one of these expert-recommended nut-free butters on a sandwich, charcuterie board, or in smoothies.

What Are Peanut and Nut Butter Alternatives?

As Yawitz explains, substitutes for peanut butter and nut butters use a variety of ingredients such as soy nuts, sunflower seeds, pumpkin seeds, hemp seeds, coconut, and even oats—many of which can increase nutrient diversity in the diet.

"Different types of nuts and seeds, for example, have different nutrient profiles and therefore different health benefits," says Yawitz. "Some studies suggest that the nutrients in nuts and seeds work synergistically rather than in isolation, so eating a wide variety of nut butter alternatives could be beneficial even if you don't have an allergy or intolerance."

One more thing to note before you dive into the wonderful world of nut butter swaps: "There are many delicious varieties of non-nut butters out there. Experiment and see what strikes your palate. You can use these non-nut butters in any way that you would use a traditional nut butter—such as in smoothies," says Gorin.

Pumpkin Seed Butter

Pumpkin is an increasingly popular superfood (and doesn't just belong in pies and lattes), says Beth Auguste, MS, RDN, of Be Well with Beth. "Get ready for all things pumpkin to become a bigger staple on your healthy food lists," she says. "This superfood has become known as a fantastic source of anti-inflammatory, antioxidant, antiviral, antidepressant and anti-diabetic properties—to name a few."

This mild butter is easy enough to make at home, says Auguste: Process seeds and an oil of your choice—she recommends avocado—and add salt to taste. "For a double dose of pumpkin and a huge boost of vegetarian protein, you can use this in a stir fry sauce with veggies and pumfu"—that's vegan, pumpkin seed-base tofu.

Chickpea Butter

Beans are a go-to option for meat-free proteins—unless you don't like the taste or texture. "This is a great way to get your beans if you aren't a bean-eater," says Auguste. "Chickpeas are nutrition powerhouses that can help you meet your body's needs for magnesium, fiber and iron.  I know what you are thinking, but chickpea butter is not hummus—it doesn't have the tahini or the garlic, and 2 tablespoons of this butter has twice as much protein as the same amount of hummus."

Some commercial brands also offer chocolate versions of this creamy spread; use chocolate or original in dessert-inspired recipes, like chickpea cookie dough, recommends Auguste.

Sunflower Seed Butter

Yes, the seeds you've been snacking on for ages are the base for an excellent nut butter alternative from brands like Sun Butter. "This is probably the most popular non-nut butter out there, as it substitutes nicely into a PB&J and pairs really well with sliced apples and pears," says Gorin. "Per 2-tablespoon serving, you get 7 grams of protein and 4 grams of fiber. You also get plenty of heart-healthy fats and a little bit of iron, potassium, and calcium."

Tahini

If an everything bagel is the only time you're getting a sprinkling of sesame seeds in your diet, you're missing out on some major flavor and nutrients. "Sesame seeds have more cholesterol-lowering phytosterols than any other type of seed or nut. In one study, adults with high cholesterol who ate 40 grams of white sesame seeds per day saw up to 16 percent reductions in LDL ('bad') cholesterol," says Yawitz. "One easy way to incorporate more sesame seeds into your diet is to replace your usual spread with tahini—an earthy nut butter alternative that's great on sandwiches or drizzled over roasted vegetables."

It's easy to make your own tahini, says Yawitz. "Lightly toast hulled sesame seeds in a large pan for one to two minutes over medium heat, then toss them in a food processor for several minutes until you achieve a creamy texture," she says. If you choose to buy pre-made tahini, look for brands that use only sesame seeds (this keeps calories, fats, and sugar at bay). Whether you use tahini to make tahini sauce or spread it on toast in lieu of a nut butter, it's a great staple to have in your kitchen.

Watermelon Seed Butter

Yes, this exists. "You get a lot of nutrition in this seed butter! Per 2-tablespoon serving, you get a good amount of protein (8 grams), some fiber (1 gram), as well as heart-healthy fats (14 grams)," says Gorin. "You also get a lot of minerals, including magnesium, zinc, phosphorous, iron, and copper. These are all essential minerals."

Flax Butter

Also known as flax seed butter, this nutrient-packed offering is a solid choice on the nutrition front. "Flax butter is an excellent source of fiber, with some heart-healthy omega-3 fats to boot," says Yawitz. Gorin also likes that flax seed butter offers a good amount of plant-based iron, as well as some potassium and calcium.

"Just 2 tablespoons of flax butter provide 9 grams of fiber, which is more than one-third of the daily recommended intake for women," says Yawitz. "In one recent study, adults who ate 30 grams of flaxseeds per day had significant reductions in body mass index, blood pressure, and total cholesterol after 12 weeks." That's why Yawitz suggests adding a bit of flax butter to your smoothies or sandwiches. "[It's] an easy way to incorporate more flax into your diet.

Granola Butter

"Granola butter is a relatively new nut-free butter that's made with oats and seeds, plus spices and a bit of oil," says Yawitz. "Some brands also offer flavored varieties, with mix-ins like chocolate chips and dried fruits. Whether you buy an unflavored or a flavored variety, pay attention to added sugar and saturated fat on the food label, and be sure to mind your portion sizes (because this stuff is dangerously tasty)."

Nutrition-wise, Yawitz says that one 2-tablespoon serving of granola butter contains 215 calories, 3 grams of added sugar, and 5 grams of saturated fat. "So while it can absolutely be a part of a healthy diet, it's definitely best to enjoy granola butter in moderation," she says. "On the upside, one serving of granola butter provides 4 grams of fiber," she says, suggesting people spread it on an apple or a piece of whole grain toast as "a delicious way to get in a hefty dose of belly-filling fiber at breakfast."

Portion Sizes

These nut butter alternatives might be almost too tasty, warn the experts. "In my experience as a private practice dietitian, it's really easy to overeat nut butter and nut butter alternatives," says Yawitz. "Two tablespoons is a lot smaller serving than most people realize, and a lot of my clients are shocked by their calorie and fat intake when I have them actually measure [that amount]."

As Yawitz elaborates, even healthy nut-free butter products "can contribute to weight gain and subsequent health issues if you're eating too much, so measuring out your portion size every now and again can help keep you honest."