If you’re familiar with Larissa and me, you may know that we have very different tastes. One thing we both love, though, is nut butter.
Eaten on toast and in sandwiches, blended into smoothies, and even included in savory sauces, nut butter has become a beloved pantry staple. It’s celebrated for its rich flavor, creamy texture, and nutritional punch.
But we’re not just talking about classic peanut butter. The global market for these versatile nut butter varieties is booming; the almond butter market alone was valued at USD 3.41 billion in 2023 and is projected to grow significantly, reflecting a shift towards plant-based, nutrient-loaded options.
So let’s get ready to explore the world of nut butter.
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What Is Nut Butter, Really?
At its most basic, nut butter is just what it sounds like:
But not all nut spreads are created equal. Some contain added oils, sugars, or flavorings that can shift the nutrition profile quite a bit. That’s why it’s always a good idea to peek at the ingredient list. More on that in a bit.
How Nut Butter Is Different From Dairy Butter
One question we’ve heard in the past is, “If it’s called butter, doesn’t it contain dairy?”
Not quite. Nut and seed butters are 100% plant-based, unlike traditional dairy butter, which comes from churning milk or cream. Instead of saturated fats from animals, you’re getting heart-healthy fats straight from plants like peanuts, almonds, cashews, sunflower seeds, sesame seeds, or pumpkin seeds.
That’s what makes plant-based nut butters a great fit for anyone looking to reduce their dairy intake or simply add more wholesome, minimally processed foods to their plate.
A (Very) Brief History of Nut Butters
It turns out that grinding
Fast forward to today, and the nut butter aisle is booming, with everything from luxurious macadamia butter to protein-packed pumpkin seed spreads. With more people exploring plant-based eating, it’s no wonder these nutrient-dense options are having their moment.
Exploring the World of Nut and Seed Butters
One of the best parts about nut butter is that there’s no shortage of delicious options to try.
The nut butter aisle has expanded far beyond classic peanut butter. This growth reflects a broader market trend, with the overall Nut Butters Market projected to reach USD 7.54 Million by 2032. Here’s a look at some of the most popular and unique options available.
Popular Nut Butters
Peanut Butter
The OG of nut butters. Its bold, roasted flavor and creamy (or crunchy!) texture make it a staple in many homes. Peanut butter is rich in protein and folate, making it both tasty and nutritious. Larissa and I both love this one, although she prefers smooth peanut butter, and I’ll take crunchy peanut butter all day.
Almond Butter
Almond butter has a slightly sweet, mellow flavor and a slightly grainier texture. It’s packed with vitamin E, magnesium, and good-for-you monounsaturated fats.
Cashew Butter
If you like ultra-creamy things, this one’s for you. Cashew spread has a naturally sweet, mild taste that blends beautifully into both sweet and savory dishes.
Walnut Butter
With its earthy, slightly bitter notes, walnut butter is a little less common but totally worth seeking out—especially for its plant-based omega-3s.
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Unique and Emerging Nut Butters
Pistachio Butter
Light green and lightly sweet, pistachio butter brings a gourmet touch to toast or dessert sauces. Plus, it’s full of antioxidants.
Hazelnut Butter
This is basically Nutella minus the chocolate and sugar. Pure hazelnut spread has a warm, toasty flavor and pairs beautifully with fruit, oats, and even coffee drinks.
Macadamia Nut Butter
Decadent and buttery, macadamia nut butter is rich in texture and healthy fats. It’s a little indulgent—but totally worth it in our opinion!
Pecan Butter
This one’s a hidden gem. Naturally sweet and reminiscent of pecan pie, pecan butter is a dreamy addition to pancakes, oatmeal, and baked goods.
Brazil Nut Butter
Rich, buttery, and full of selenium, this lesser-known spread has a smooth texture and subtly earthy flavor. It’s perfect for adding a little indulgence to smoothies, toast, or even dairy-free sauces.
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Seed Butters: Great for Nut-Free Needs
If you’re dealing with a nut allergy or just want to mix things up, seed butters offer their own delicious benefits.
Tahini (Sesame Butter)
A staple in Mediterranean cooking, tahini is slightly bitter and perfect for savory dishes like hummus or dressings.
Sunflower Seed Butter
Smooth and a little nutty, sunflower butter is packed with vitamin E and works great as a school-safe peanut butter swap.
Pumpkin Seed Butter
Deep green, earthy, and full of zinc and iron—pumpkin seed butter is a nutritional powerhouse with a unique flavor.
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Nut Butter Blends: Why Choose Just One?
Can’t decide between cashews and almonds? You don’t have to! Blended nut and seed butters offer layered flavors and varied nutrients.
Some brands add a touch of cinnamon or maple, while others mix in flaxseeds or chia for a fiber boost.
These blends are great on toast, but they also make
What’s Really in Your Jar? Decoding Nut Butter Labels
If you’ve ever picked up a jar of nut butter and been hit with a paragraph of unpronounceable ingredients, it can be hard to decipher what’s healthy and what’s not.
Some brands keep things simple (love that), while others add extras that can affect both taste and nutrition.
Here’s how to break down what’s in your plant-based butter so you can make the best choice for your lifestyle.
First Things First: Nuts or Seeds Should Be the Star
The #1 ingredient in any quality nut butter should be—you guessed it—the nut or seed itself. Whether it’s roasted peanuts or raw almonds, that should be listed right at the top.
A good rule of thumb? The fewer ingredients, the better. We often look for products where
Added Oils: Creamy Convenience or Sneaky Fats?
Some brands add oils (like palm oil or hydrogenated oils) to keep the texture smooth and shelf-stable—aka “no-stir.” While that can be convenient, those added oils often include less-healthy saturated or trans fats.
If you’re okay with giving your jar a quick stir now and then, natural nutty spreads with no added oils are the way to go.
Sweeteners: Natural or Not?
You’ll find all kinds of sweeteners in nut butters—everything from cane sugar to honey, agave, or maple syrup. If you’re watching sugar intake, look for unsweetened varieties and add your own drizzle of sweetness at home if needed.
Salt: A Little Goes a Long Way
A dash of salt brings out the flavor of the
Flavor Boosters: Spices and Extras
This is where things get fun! Some artisan brands add cinnamon, cocoa powder, vanilla extract, pumpkin pie spice, or even chili powder to create next-level flavor combos. These can be a treat—just peek at the label to make sure it’s real spices and not just “natural flavoring.”
“Natural” vs. “No-Stir”: What’s the Difference?
Natural nut butter usually means no hydrogenated oils or artificial stabilizers. You’ll see a layer of oil on top—that’s totally normal and just needs a stir.
No-stir peanut butter and varieties often contain palm oil or other emulsifiers to keep everything mixed. Read the label closely to decide what works for you.
From Nuts to Spread: How Nut Butter Is Made
It might feel like magic when you dip a spoon into a silky jar of almond butter, but making nut and seed butters is really just a blend of science and simplicity. Whether you’re buying it or blending it yourself, the process is surprisingly straightforward.
The Basics: Grinding Nuts Releases Their Oils
It all starts with whole
That friction is key—it softens the
Roasted or Raw? The Flavor Factor
Some nut butters use raw
We’ve had both, and it really comes down to taste preference. The choice is yours!
What About Store-Bought Nut Butters?
Big brands follow the same basic process, just scaled up with large industrial machines. After roasting (if applicable), the
At this stage, many companies will add optional ingredients—like salt, oil, or sweeteners—before mixing, packaging, and sealing the jars for shelves.
Why Nut Butters Deserve a Spot in Your Plant-Based Pantry
We know they taste amazing, but nut and seed butters bring a lot more to the table than flavor. These spreads are full of nutrients that support energy, fullness, and overall wellness. They’re a convenient way to add more plant-powered nutrition to your meals (and snacks!).
Nutrient-Dense and Delicious
Most nut butters offer:
- healthy fats (mostly monounsaturated and polyunsaturated)
- plant-based protein
- dietary fiber
- Omega-3 fatty acids
- essential vitamins and minerals like vitamins E and B6, magnesium, potassium, and iron
This mix helps keep you feeling full longer, supports heart health, and can even help stabilize blood sugar when paired with carbs like fruit or toast.
A Few Standouts
- Almond butter, which is high in vitamin E and magnesium
- Peanut butter, which is a great source of protein and niacin
- Walnut butter, which is rich in omega-3s for brain health
- Pumpkin seed butter, which is high in iron and zinc
Each one has its own nutrient personality, so mixing it up gives your body a broader range of benefits.
Nut Butters for Different Wellness Goals
- For athletes A quick hit of protein and fat for energy and muscle recovery
- For weight management The combo of fat, fiber, and protein can help reduce cravings. It’s why we both usually start our day with a piece of peanut butter toast for breakfast.
- For plant-based eaters A simple way to boost daily protein and healthy fats
- For low-carb or keto Many varieties are naturally low in carbs (just watch for added sugars)
No matter your goals, nut and seed butters can be part of a healthy, balanced lifestyle.
Beyond PB&J: Creative Ways to Use Nut Butter
While we’ll never say no to a classic peanut butter and jelly sandwich, there are so many other delicious ways to put nut and seed butters to work in your kitchen. Sweet, savory, creamy, crunchy—there’s really no wrong turn here.
Breakfast Upgrades
- Swirl almond butter into your morning oatmeal or yogurt
- Spread cashew butter on pancakes, waffles, or toast and top with berries or banana slices
- Add a spoonful of peanut butter to smoothies for extra protein and creaminess
Savory Sauces and Dressings
- Whisk peanut butter into a Thai-style sauce for
noodles , tofu, or veggies - Blend tahini or cashew butter with lemon, garlic, and herbs for a dairy-free salad dressing
- Stir walnut or sunflower butter into soups and curries for added depth and creaminess
Baking and Sweets
- Use almond or peanut butter in cookies, brownies, or energy bites
- Sub in nut butter for dairy or oil in certain vegan baking recipes
- Pair hazelnut butter with dark chocolate for a homemade spread or drizzle over fruit
Snacks and Dips
- Pair sunflower seed butter with apple slices or celery sticks
- Make a quick dip by mixing your favorite nut butter with maple syrup and cinnamon
- Keep a jar and spoon nearby for an instant, satisfying treat (yes, we do this!)
As a Thickener
Nut butters are a secret weapon for thickening sauces and stews. Just a tablespoon or two can turn a thin broth into something rich and velvety—no dairy required.
At its heart, nut butter is about as simple as it gets—just
Of course, the kind of nut or seed you start with makes a big difference. Peanuts bring the bold, roasty flavor we all know, while cashews are sweeter and more buttery. Some butters are thick and hearty, others smooth and pourable. But it all starts the same way—with just one humble ingredient.
Want to explore more plant-friendly staples? Check out our guide to 10 Vegetarian & Vegan Pantry Staples.
Also, one of our early podcast episodes was all about nut butter. Check it out below!
