I’m certainly not alone in this fandom. I chatted with a number of nutritionists and chefs to get their take on the benefits of nut butters, how to find the healthiest options, and some fun ways to use them. For starters, nut butter is an easy and convenient way to get plant-based protein and healthy fats into your diet. In fact, nuts often make appearances in longevity studies, particularly tied to the Mediterranean diet1, says Ella Davar, R.D., CDN. “They are packed with healthy anti-inflammatory fats, fiber, and fat-soluble vitamins.” What’s more, “they’re a nutrient-dense food, which means they deliver a ton of goodies in a small portion,” says Frances Largeman-Roth, R.D. “For people who are trying to add protein and/or calories to their diet in a healthy way, nut butters are the ticket!” Davar always prioritizes the quality of ingredients, opting for organic and non-GMO wherever possible. She also recommends steering clear of fillers, emulsifiers, sugars, natural flavors, and partially hydrogenated vegetable oils (like soybean or canola). “You really don’t need anything in the jar besides the nuts, a little salt, and sometimes some oil to keep that creamy consistency,” says Largeman-Roth. Justin’s Classic Almond Butter, justins.com That’s why I love this colorful, dreamy nut butter, which has a walnut base, along with cashews and macadamia nuts. As a nutrition bonus, this blend gets its vibrant hue from blue spirulina. Butterfly Blue Dream Nut Butter, butterflysuperfoods.com Abby’s Better Date Pecan Butter, abbysbetter.com Santa Cruz Organic Crunchy Light Roasted Peanut Butter, santacruzorganic.com Big Spoon Roasters Cashew Butter with Coconut Nectar and Sea Salt, bigspoonroasters.com Artisana Organics Hazelnut Cacao Spread, thrivemarket.com Moon adds that since pistachios are a softer nut, they blend well, so it’s easy to make your own pistachio butter at home. Still, I’m partial to this Sicilian pistachio spread, which is impossibly creamy and includes heart-healthy EVOO. It does have a touch of sugar, so I’d reserve this one as a sweeter treat. Il Colle Del Gusto Sicilian Pistachio Spread, milkstreet.com RX Coconut Almond Butter, rxbar.com One unique ingredient worth noting is Brazil nuts, which “are high in selenium and play an intricate role in immune system functioning,” says Davar. Nuttzo Organic Power Fuel, nuttzo.com Kween Granola Butter, kween.co “I also love swirling almond butter into oats for a nutty flavor and boost of protein, fiber, and good fats. It really gives the oats staying power,” says culinary and integrative dietitian Marisa Moore, MBA, RDN, L.D. You can also get a little creative with it: “One of my favorite simple snacks that’s in high rotation at home is a dollop of nut butter in the base of a small bowl surrounded by apple slices to look like a flower,” says Moon. “Nut butter is also great for making homemade granola clusters.” On the savory side, “I use nut butter as a base for sauces and dressings to drizzle over broccoli and other roasted vegetables,” says Moore. “They are also perfect as a stand-alone spread or dip.” Oh, and one more surprising application: “I even love a little PB in my grilled cheese!” says Largeman-Roth. As you can see, the options are pretty endless when it comes to these delicious, nutritious spreads. Once you give them a try, I’m sure you’ll join me in the healthy nut butter fan club.
