Integrative Nutrition Blog
A Secret Weapon In The Kitchen: PB2
Of course, you don’t need to toss your jars of peanut and almond butter in the trash. Nut butter is still an excellent choice of protein and filling, healthy fats, and sometimes you really need that thick, creamy consistency during meal prep. And, just think of the “breakfast toast” craze. It’s surely a staple to keep at home.
Yet—if you’re looking to slash some calories and fats (perhaps you’re on a diet, or you’re simply looking to alternate between butter and powder to keep weight in check), you’re in luck. There’s a fresh, tasty alternative to all-natural nut butters, and that’s PB2, a powdered form of peanut butter that can add some serious nutrition to your diet.
So, what is it, exactly? PB2 is a powdered form of peanut butter, meaning it is dry roasted, with the oil extracted, says Elizabeth Ann Shaw, MS, RDN, CLT of food blog Shaw’s Simple Swaps. And, when there’s less oil in there, you’re ditching excess fats and calories.
PB2 has 85% fewer calories than natural peanut butter, and it boasts 5 grams of protein per a two tablespoon serving, making it a great addition to meals for a protein boost.
And, while natural peanut butter might have more protein per serving, it’s not as friendly to the waistline as PB2 is, based on calories and fat, alone.
“While two tablespoons of natural peanut butter has about 190 calories, 16 grams total fat, with 2 grams being saturated, 2 grams sugar and 8 grams protein, the same two tablespoon serving of PB2 has just 50 calories, 1.5 grams total fat, with 0 grams being saturated, 2 grams sugar and 5 grams protein,” says Shaw.
Though, as the texture isn’t as dense and there’s less protein, you might not fill up as you would with nut butter, so make sure you’re not eating it alone, but rather pairing with other substantial ingredients to make a well-rounded meal or snack.
Here, Shaw offers a few delicious ways to get cooking in the kitchen.
In Baked Goods
Craving some homemade peanut butter cookies? Try adding PB2 to the mix for a healthier, low calorie cookie.
“A great way to add the peanut flavor and amp up the protein of a baked good is to sub 1/3 of the flour for PB2,” says Shaw.
Need inspiration? Try her chocolate chip peanut butter cookies. Each cookie will only cost you 60 calories. And, to lower sugar count, use stevia, as she does.
As a Frosting
If you’re looking for a frosting to top cupcakes and pies, look no further. PB2 is a great, healthier substitute for DIY frostings, as many store-bought brands are packed with sugar, artificial additives, and fats.
Shaw pairs her frosting with sweet potato—making it a perfect pie recipe to wow a crowd this fall. And, in this recipe, you’re saving a ton of calories by making it crust-less, too.
In Yogurt or Oatmeal
Looking to give your morning breakfast a kick? Add some PB2, rather than nut butter, for that peanut butter flavor, a bit of protein, and fewer calories. And, you can add it to yogurts, oatmeal, or even chia seed bowls, as PB2 is pretty versatile and can mask different tastes and textures.
Simply mix it in with any other spices you might want to add, like cinnamon or pumpkin spice, for fall. Shaw recommends using it with amaranth and Greek yogurt parfait for an easy breakfast. Simply mix PB2 in with the yogurt.
What’s more, using it in Greek yogurt can make a fantastic dip for parties, she adds.
As a Sauce
Craving some Pad Thai takeout but don’t want to take in all the calories, fats, and MSG? Make your own healthier recipe at home, instead.
“One of my favorites is to lighten up a pad Thai twist using PB2 in the sauce,” says Shaw. And, the same goes for marinades for steaks and other meats, as peanut butter can bring a rich, nutty flavor.
As a Travel Buddy
On the go and in a bind—keep that PB2 with you on hand, as it you use it to get a hit of protein and healthy fats in a snap.
“I always carry a small container with PB2 when I travel so I can easily whip up a PB and Banana snack in the airport or add it to my instant oats for more protein and some flavor,” says Shaw. A tip: Try this peanut butter banana toast recipe using PB2.
Are you hungry yet? Feel free to share how you enjoy PB2 in your own home? We’d love to add some new recipes to our cookbook!