Five Peanut Butter Substitutes for Back-to-School
School is starting up again, and with it, packing lunches. Wow – I really did not miss that over the summer! Schools have all kinds of different food-related policies, and if your child goes to a peanut-free school your child may have to leave their favorite sandwich at home. If you’d like to try a peanut butter substitute, here are some to consider. And remember, these can be great to have around just in case your child wants to sit at the “nut free” table with a friend who has allergies, and can also be handy if you have visitors at your house who have allergies.
Sunflower Seed Butter – “Sunbutter” is a little more greyish than peanut butter. It has lots of omega 6’s and a decent amount of protein.
Walnut/Pecan/Cashew Butter – All these nut-butters will be on the pricey side, and do not have nearly as much protein as the others on this list.
Soy”nut” Butter – There’s not actually any nuts in the pb substitute made from toasted soy beans. While it looks almost identical to peanut butter, it definitely has a different taste. Soynut butter is high in protein and has healthy fatty-acids.
Biscoff Spread – Now don’t make a sandwich out of this because it’s made out of cookies…. but biscoff spread can be used as a peanut butter substitute in baked goods such as cookies and cakes.
My son is allergic to peanuts, tree nuts, and sunflower seeds, so we stick with soybutter in our house. We have used the Wowbutter brand and the IM Healthy brand, both of which we can find in the health food section at my local grocery store. Although the jar may say “it tastes just like peanut butter”, that’s really not true. Only peanut butter tastes like peanut butter. But for my allergic child, it has all the health benefits and convenience of pb and a taste he’s perfectly happy with. (Side note: it may not taste the same as pb, but it LOOKS exactly the same. Learn from my mistake and don’t mix them up.) It might be annoying for your child to have to forgo his or her favorite lunchtime food, but it can be a great opportunity to teach empathy toward others. Having a child with food allergies is hard, but it really encourages us when others take initiate to keep our kids safe!