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Five Ways To Substitute Peanuts in Recipes

It is no surprise that many foods have added ingredients to help preserve or add flavor to them. For example, candy, cereal, and granola bars may contain peanuts. Even more, many recipes call for at least some type of peanut derivative. 

But what if you have an allergy to this legume? After all, peanut allergies are one of the most common food allergies. Or, what if you simply don’t like the taste of peanuts and can’t even fathom the thought of peanut butter? 

Thankfully, there are many ways you can substitute peanuts in your favorite recipes. 

Here are some ways to swap out this legume and have a delicious dish filled with only your favorite ingredients. 


Beans are such a versatile food that they can replace just about anything, especially since there are so many different types of beans. Roasted beans such as chickpeas (or, as you may have heard growing up, garbanzo beans) can provide the nutritional value of protein and the crunch and twist of flavor a peanut offers. 

Sunflower Seed Butter 

Most smoothie and sandwich recipes seem to call for peanut butter nowadays. It’s not surprising as it combines so well with other ingredients. An excellent alternative to peanut butter is sunflower seed butter, which provides a nice, toasty flavor to your dishes. 

It even has more vitamin E, iron, and zinc than peanut butter, so the nutritional benefits should put this on your radar. 

Pumpkin Seeds  

With fall rapidly approaching, you may already be in full-on pumpkin mode. What you probably didn’t know is that your favorite autumnal ingredient also provides an excellent substitute for peanuts. 

Pumpkin seeds can be used when making granola and yearn for the crunch a peanut serves. It can also be used as an alternative for your salad toppings. 


Many recipes ask for chopped peanuts, a way to add salty, crunchy flavor to your dish. Pretzels are surprisingly a great way to substitute peanuts as they can provide the same texture, and you can chop them up to use as the foundation for many recipes instead of the peanut alternative. You can even use pretzels to create breadcrumbs for your chicken or turkey. 

Cookie Butter 

For those with a sweet tooth, cookie butter is an excellent way to substitute peanuts for those dessert recipes that require peanuts (or peanut butter). 

Dessert time won’t have to be minimized to fruit or plain snacks after swapping out peanuts for cookie butter, as it is much sweeter and chock full of flavor. You can find cookie butter at most local grocery stores. 

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