There have been many magical moments where I recall eating tablespoon after tablespoon of peanut butter when I was younger; the stuff just tasted so damn good!
It wasn’t till I was older I was more aware of how bad sitting with a jar of peanut butter in one hand and a spoon in another while watching TV was for me.
Still, to this day peanut butter is one of my favorite things on earth, and thanks to the invention of powdered peanut butter I can eat it without really holding back. The recommended serving size of Pb2 is 12g, but I say “pfft” and go for almost 2 and 1/2 times serving. If you are a real PB addict like me, then you’d totally agree with this.
As my passion for peanut butter grew, I began using it to flavor my favorite recipes such as single-serve chocolate mug cake, pb2 avocado pudding, green smoothie recipes, protein bars, bliss balls, etc.
These recipes I previously kept close to my heart because they were so freaking good…. until now.
These PB2 recipes are essentially sugar-free and as healthy as I can make them. I forgot to also mention how easy, simple, and delicious they taste IMHO.
But before I get into all the good stuff, let me first put out to you the difference between PB2 nutrition vs. Peanut Butter Nutrition and evaluate, which one is, in fact, a healthier option.
For some who are not sure, Pb2 is a powdered peanut butter made by squeezing natural oils out of the peanuts and then dehydrating what’s left, yielding a powder that is 85% fat-free.
Alternatively, natural organic peanut butter is 100% organic peanuts that have been dry roasted and then ground into a peanut paste. It’s just 100% peanuts grounded to form a creamy, satisfying and addicting peanut butter.
I need to mention organic 100% peanut butter is very different from the processed peanut butter found in supermarkets. It differs because the processed versions will include added sugars, salt, and even preservatives.
This is what really makes peanut butter so unhealthy.
My suggestion is to avoid these types of peanut butter altogether. It’s the salty, sweet, and fattiness of these processed peanut butter that make it so uncontrollably addictive, which is why we might lack a lot of self-control.
SO LET US DO A COMPARISON OF PB2 VS. 100% ORGANIC PEANUT BUTTER
[bd_table]
| PB2 Bell Plantation Powdered Peanut Butter (20g) | Natural Peanut Butter- 100% Ground Organic Peanuts (20g) | |
| Calories | 75 | 119 |
| Protein | 8.3g | 5.6g |
| Fat | 2.5g | 10g |
| Monounsaturated Fat | 2.4g | 9.8g |
| Polyunsaturated Fat | 0.1g | 1.3g |
| Carbs | 8.3g | 2.4g |
| Sugar | 1.66g | 1.04g |
| Fibre | 3.33g | 1.2g |
| Sodium | 156.66 mg | 1.6 mg |
[/bd_table]
So what’s my verdict?
100% organic peanut butter contains healthier fats, which are essential for health and well-being. Vitamin E, which is fat-soluble is very healthy, and it’s found in your natural peanut butter. Therefore when you’re choosing PB2 over natural peanut butter, you are missing out on this essential vitamin.
But Wait!
If you’re already following a diet high in healthy fats such as olive oil, avocado, and nuts then you’ll get more than enough Vitamin E already. So it doesn’t matter at all if you’re “missing out” on it.
I believe what’s more important is how you feel consuming PB2 and the 1oo% organic peanut butter. If one makes you feel worse, then avoid it and stick to the other. Or if one makes you eat more than you need, then avoid that too.
Bottom Line: The choice of peanut butter is really in your court. For me, I have both! Why not? They both contain certain benefits over the other, so it simply depends on what I feel like at the time, and what my goals are. I hope you can also take this approach to a lot of things in life.
17 Delicious PB2 Recipes
1. Vegan Almost-Raw PB2 CHEESECAKE
Makes 12
(302 calories, 29g fat (19.6g saturated), 10.5g Carbs (2.8g Fibre, 1.6g Sugar) 4.4g Protein)
Crust Ingredients:
- 10 ounces (285g) coconut flour (can be subbed for almond meal)
- 1 tsp. vanilla
- ¼ tsp. salt
- ¼ cup granulated Stevia (can be subbed for honey or rice malt syrup)
- ¼ cup water
- 2 ½ tbsp. coconut oil, melted
Filling Ingredients:
- 1.5 cups raw cashews, soaked in water for 4-6 hours prior
- ¼ cup fresh lemon juice
- ⅓ cup melted coconut oil
- ½ cup + 2tbsp. Full-fat canned coconut cream
- ½ cup granulated stevia (can be subbed for 1/4 honey or rice malt syrup)
- ⅓ cup pb2 (20g)
- ⅓ cup water
Chocolate Topping:
- ¼ cup unsweetened cocoa powder
- ½ cup coconut oil
- 3 tbsp. granulated stevia (can be subbed for honey or rice malt syrup)
Directions:
- Preheat oven to 350 F or 175 C
- Toast coconut flour on low-medium heat until light brown
- Combine toasted coconut flour and the remaining “crust” ingredients into a bowl and mix well
- Place parchment paper in 12 muffin tins
- Add crust mixture into the muffin tins, while holding one side at a time
- Use a small glass to stamp the mixture firmly down
- Bake for 5 mins, then remove and set aside
- In a small bowl combine PB2, water, and granulated stevia, and mix really well
- Blend soaked cashews, lemon juice, coconut oil, coconut cream, and pb2 mixture with a handheld blender until smooth and creamy (3-4 minutes)
- Pour mixture evenly into the muffin tins, remove all air bubbles
- Combine all chocolate topping ingredients in a small bowl, and then pour evenly over the cheesecake.
- Use a toothpick to move the chocolate sauce around nicely ????
- Freeze mixture for 3-4 hours
- Lift parchment paper to easily get cheesecake out of the tins, and allow 10-15 minutes for the cheesecake to soften before enjoying it!
Possible Substitutions: Rice Malt Syrup or Coconut Nectar can be subbed for granulated stevia, and sunflower seeds can be subbed for cashews.
2. PB2 ICING
Makes 2 cups, 16 serves
Nutritional info per serve (74 calories, 7.3g fat (5.9g saturated), 1.6g Carbs (0.6g Fibre, 0.3g Sugar) 1.6g Protein)
Ingredients:
- 1 cup Pb2
- ½ cup water
- 3 tbsp. unsweetened Almond Milk
- 1 cup granulated Stevia
- ½ cup. coconut oil (or greek yogurt or chilled coconut cream for thicker icing)
- ½ tsp. vanilla extract
Directions:
- Mix everything in a bowl.
- Beat ingredients with a hand beater until smooth and creamy
- Place in fridge until ready for use!
Possible Substitutions: 1/2 cup Rice Malt Syrup or Coconut Nectar can be subbed for 1 cup of granulated stevia.
3. PB2 CUPS
Makes 8 serves
Nutritional info per serve (48 calories, 2.4g fat (0.2g saturated), 4.6g Carbs (2.1g Fibre, 0.8g Sugar) 4.1g Protein)
Chocolate Layer Ingredients:
- ¼ cup unsweetened. almond milk
- ¼ cup Greek Yoghurt (or mashed avocado for Vegan)
- ¼ cup Unsweetened cocoa powder
- Pinch of salt
- 2 tbsp. granulated stevia
Pb2 Layer Ingredients:
- ¼ cup pb2
- ¼ cup + 1 tbsp. water
- Pinch of sea salt
- 3 tbsp. granulated stevia
Directions:
- Combine all chocolate layer ingredients into a smaller bowl, and combine well
- Combine all peanut butter layer ingredients into a separate smaller bowl, and combine well
- Line shallow baking tray with peanut butter layer, followed by chocolate layer
- Place mixture into freezer for 2 hours
- Before you enjoy, wait 10 minutes so the cups can soften before enjoying!
Possible Substitutions: Rice Malt Syrup or Coconut Nectar can be subbed for granulated stevia
4. Flourless PB2 COOKIES
Makes 8 cookies
Nutritional info per cookie (132 calories, 9g fat (1g saturated), 7g Carbs (3g Fibre, 1g Sugar) 8g Protein)
Ingredients:
- 1 cup Pb2
- 1/2 cup organic Peanut Butter
- ½ cup water
- 1/2 cup granulated Stevia ( or 1/4 cup of Rice Malt Syrup or Coconut Nectar)
- 1 egg
- Sea Salt for sprinkling at the end
Directions:
- Preheat oven to 374 F or 190 C
- Add everything into a bowl well.
- Beat with a handheld electric mixer, until fully combined
- Grease a baking tray with coconut oil
- Roll mixture into 20 balls, and then palm them flat
- Bake them for 9-18 minutes
- Keeps up to 2 weeks in the fridge
For more pb2 cookie recipe click here
5. Healthy PB2 FUDGE
Makes 8
Nutritional info per serve (47 calories, 1.2g fat, 8.8g Carbs (2.5g Fibre, 3.1g Sugar) 3.2g Protein)
Ingredients:
- 4 tbsp. (48g) Pb2 Powder
- 4 tbsp. (20g) unsweetened cocoa powder
- 1 large (170g) frozen banana
- ½ tsp. vanilla extract
Directions:
- Mix the ingredients together with a fork or a magic bullet
- power into a thin bowl or dish
- Freeze for 30 minutes before enjoying!
- Keeps up to 1 week in the fridge
6. PB2 and Coconut Protein Balls
Makes 8 Balls
Nutritional Info Per ball (67 calories, 3.1g fat, 4.4g Carbs (1.8g Fibre, 1g Sugar) 6.9g Protein)
Ingredients:
- 30g Rice protein powder (or LSA)
- ¼ cup (30g) unsweetened shredded coconut (or ground flaxseeds)
- 2 tbsp. (32g) almond butter
- 1 cup (60g) pb2
- 1/2 cup water
- 3 tbsp. granulated stevia
Directions:
- Combine all ingredients in a bowl and mix well
- Make 10 balls with your hands
- Refrigerate for 60 minutes before enjoying them!
Possible Substitutions: Rice Malt Syrup or Coconut Nectar can be subbed for the granulated stevia
7. Single Serve PB2 Mug Cake
Single serve
Nutritional Info Per ball (140 calories, 3.9g fat, 17.7g Carbs (9.5g Fibre, 2.4g Sugar) 15.2g Protein)
Ingredients:
- 2 tbsp. Pb2 powder
- 1 tbsp. unsweetened cocoa powder
- 1 tbsp. psyllium husk (or flour)
- 1 tbsp. granulated stevia
- 1 tsp. baking powder
- 1 egg white
- 2 tbsp. water
Directions:
- Add all ingredients into a small mixing bowl and mix well
- Microwave for 30 seconds
- Enjoy!
Possible Substitutions: Rice Malt Syrup or Coconut Nectar can be subbed for the granulated stevia
8. PB2 Green Smoothie Bowl
Serves 1
(344 calories, 13 fat (1g saturated), 35g Carbs (17g Fibre, 8g Sugar) 33g Protein)
Ingredients:
- 1/4 continental cucumber, sliced
- 1 cup baby spinach
- 200g frozen cauliflower
- 1 tbsp.(15g) vanilla rice protein powder (or flaxseeds)
- 1/3 cup (30g) Pb2
- 1 tsp. vanilla extract
- 1 tsp. cinnamon
- 1/3 tsp. 95% Reb A Stevia Extract
- 130mls of unsweetened dairy free milk
Directions:
- Add all ingredients into your high-speed blender
- Blend on high for 45 seconds, and then pulse till smooth and creamy
Possible Substitutions: Rice Malt Syrup or Coconut Nectar can be subbed for the stevia extract
9. Flourless PB2 Brownies
Makes 10
Nutritional Info per serve (140 calories, 12.8g fat (9.4g saturated), 2.8g Carbs (1g Fibre, 0.7g Sugar) 4g Protein)
Ingredients:
- 1/2 cup PB2 powder
- 1/3 cup unsweetened cocoa powder
- 1/2 cup granulated stevia (or 1/4 cups of rice malt syrup/honey/maple syrup)
- 1 tsp. baking powder
- 2 tsp. instant coffee ( I used decaf)
- 2 whole eggs
- 1/2 cup coconut oil
- 1/3 cup unsweetened dairy-free milk ( I used almond)
- 1 tsp. vanilla extract
Note: If you don’t have instant coffee you can sub the milk with brewed coffee
Directions:
- Preheat oven to 350f or 175c
- Add all dry ingredients in a large bowl and mix well
- Add all wet ingredients in a separate bowl and beat lightly with a whisk or electric mixer
- Combine dry and wet ingredients and mix well.
- Pour batter in an 8×8 parchment lined baking pan and bake for 15 minutes
- Allow the brownies to cool before cutting.
- Enjoy!
10. PB2 PROTEIN BARS
Makes 6 serves
Nutritional Info Per serve (92.5 calories, 1.7g fat, 7.4g Carbs (2.3g Fibre, 1.7g Sugar) 12 Protein)
Ingredients:
- 1/2 cup PB2
- 1/2 cup vanilla protein powder ( I used rice)
- 2 tbsp. rolled oats
- 1/4 cup. granulated stevia
- pinch of sea salt
- 1/2 cup unsweetened dairy-free milk (I used almond)
- 1 tsp. vanilla extract
Directions:
- preheat oven to 350f/175c
- Combine all dry ingredients in a large bowl and combine well
- Add wet ingredients and mix well (add more milk if it needs as you want to achieve a “brownie-like” texture)
- Pour mixture into an 8×8 parchment lined pan
- Bake for 20 minutes
- Slice into 16 serves, enjoy!
Possible Substitutions: Rice Malt Syrup or Coconut Nectar can be subbed for the granulated Stevia
11. PB2 Peanut Dipping Sauce
Makes 4 servings
(57 calories, 1.9g fat, 6.3g Carbs (2.5g Fibre, 1.3g Sugar) 6.3g Protein)
Ingredients:
- 1 cup water
- 1/2 cup pb2 powder
- 2 tbsp. fresh lime juice
- 1-2 tbsp. Braggs Liquid amino (or tamari/coconut aminos)
- 1/2 tbsp. chili flakes
- 1 tsp. onion powder
- 1/2 tsp. garlic powder
Directions:
- boil your water in a small saucepan
- Add pb2 and whisk vigorously to remove all lumps on low-medium heat
- Add in the remaining ingredients and combine well.
- Bring the sauce to boil, and then turn the heat off after it has boiled.
- Carefully taste test and see if it needs more Braggs or any added stevia
- Allow mixture to cool before serving!* Keeps 1 week in the fridge!
12. PB2 AND TOMATO SOUP
Serves 1
(287 calories, 6.8g fat (4g saturated), 55.3g Carbs (14.5g Fibre, 9.3g Sugar) 11g Protein)
Ingredients:
- ¼ white onion
- 1 garlic clove
- ¼ tsp. chilli powder
- ½ tsp. ground cumin
- Pinch of cracked pepper
- Pinch of Sea salt
- ¼ tsp. ground cinnamon
- ½ tsp. ground cumin
- ½ can organic tomatoes
- 300g butternut squash, cubed
- ½ cup vegetable broth
- 1 tsp. lemon juice
- 1 tsp. granulated stevia
- 1 tsp. coconut oil
- 2 tbsp. Pb2
Directions:
- Saute onion and garlic with 1 tsp. coconut oil, until soft
- Add remaining ingredients
- Simmer on low-medium for 15 minutes, or until butternut squash is cooked
- Taste and adjust flavor to liking
- Serve in a bowl and enjoy with a side salad topped with lemon juice
Possible Substitutions: Rice Malt Syrup or Coconut Nectar can be subbed for the granulated Stevia
13. Vegan PB2 Mousse
Makes 2 serves
Nutritional Info per serve (162 calories, 11.5g fat (1.3g saturated), 11.7g Carbs (6.7g Fibre, 1.5g Sugar) 7.6g Protein)
Ingredients:
- 1 large ripe avocado (120g)
- 1/4 cup of PB2 Powder
- 2 tbsp. granulated Stevia (or another sweetener)
- 1/4 cup unsweetened dairy-free milk ( I used vanilla unsweetened almond milk)
Directions:
- Combine all ingredients into a powder high-speed blender and blend until really smooth and creamy.
- Serve and enjoy!
14. PB2 Thai Salad Dressing
Single serve
(95 calories, 6.1g fat, 5.9g Carbs (2.1g Fibre, 1.1g Sugar) 6.5g Protein)
Ingredients:
- 2 tbsp. PB2 powder
- 1 tbsp. Braggs Liquid Aminos (or tamari/coconut amino)
- 1 tbsp. water
- 1/8 tsp. garlic powder
- 1/4 tsp. ground pepper
- 1/8 tsp. chili powder
- 1 tsp. granulated stevia
- 1 tsp. sesame seed oil
Directions:
- In a small bowl, combine all ingredients except water and mix well with a fork
- Slowly add water, while stirring until the consistency is right for you.
- Add peanut sauce over your favorite vegetables!
15. PB2 Banana Protein Muffins
Makes 12
Nutritional Infor Per Serve (200 calories, 11.3g fat (7.8g saturated), 16.2g Carbs (3.2g Fibre, 4.7g Sugar) 9.6g Protein)
Ingredients:
- 3/4 cup wholemeal spelt flour
- 1/2 cup vanilla protein powder (I used rice) You could sub this for more spelt flour
- 3/4 cup PB2 Powder
- 1 tsp. baking powder
- 1/2 tsp. sea salt
- 1/2 cup. coconut oil
- 1/4. granulated stevia ( or 1/4 cup of rice malt syrup/honey/maple syrup)
- 2 whole eggs
- 3 bananas, mashed
Directions:
- Preheat oven to 350 f or 175 c
- Line muffins tins with parchment paper
- In a large mixing bowl, combine all ingredients and mix really well with a handheld blender
- Pour mixture into muffin tins and bake for 20 minutes
Possible Substitutions: Rice Malt Syrup or Coconut Nectar can be subbed for the granulated Stevia
16. PB2 Oatmeal w/ Walnuts and Blueberries
Single Serve
(356 calories, 17.3g fat (1.6g saturated), 42.4g Carbs (8.9g Fibre, 6.5g Sugar) 14.1g Protein)
Ingredients:
- ½ cup rolled oats
- 1 ½ cup unsweetened almond milk
- 1/4 tsp. stevia extract
- 2 tbsp. Pb2
- 1/4 tsp. ground cinnamon
- 1/4 cup blueberries
- 2 tbsp. of walnut halves
Directions:
- Combine Oats, almond milk, stevia, pb2, and cinnamon in a bowl and mix well
- Microwave for 2-3 minutes
- Serve with fresh blueberries and walnut halves!
17. Grain Free PB2 Potato and Pea Curry
Makes 2 serves
(284 calories, 14.7g fat (9.8g saturated), 30.3g Carbs (6.1g Fibre, 9.9g Sugar) 9.7g Protein)
Ingredients:
- 1 cup vegetable/chicken stock
- ½ onion, sliced
- 2 whole green onion, sliced
- 1/3 cup baby peas, thawed
- 2 medium tomatoes, diced
- 130g potato, peeled
- 1/2 cup canned coconut milk
- ¼ tsp. curry powder
- Pinch of saffron (optional)
- 4 tbsp. PB2
- 1 tsp. coconut oil
- 1 tsp. olive oil
- 1/8 tsp. stevia extract
- Sea salt
- Cracked Pepper
- ¼ tsp. crushed chili pepper (optional)
Directions:
- Saute green onions and onion in 1 tsp. coconut oil with curry powder and saffron, until soft
- Add remaining veggies, stock and coconut milk, then simmer until veggies are cooked
- Add Pb2 and stevia, and mix well
- Season soup with sea salt, and cracked pepper to your liking
- Serve into a bowl and enjoy with a side salad
P.S. If you’re unsure where to purchase PB2, then click here.
P.S.S.There’s a cheaper alternative to PB2, and that is purchasing Peanut Flour Instead. Peanut Flour is 1/2 the price and it comes without sugar and salt! It tastes like peanut butter by simply adding water. It’s also great for Gluten Free and low carb baking. You can get some here.