Nut butter has come a long way since the lunchbox PB&J. Now, almond, cashew, sunflower, and even souped-up nut and seed butters are competing for your attention—and that’s good news. Whatever variety you choose, nut butter is a healthy (and vegan-friendly if that's your thing) addition to your diet. Need some convincing?
- A 2-tablespoon serving of nut butter provides about 7 grams of protein.
- Nut butters are portable, nonperishable, and great for on-the-go snacking.
- They’re inexpensive and shelf stable—unopened nut butters will last for months so you can stock up on several jars at once.
- While it's a bit calorie-dense at approximately 190 calories per 2-tablespoon serving, nut butter is full of heart-healthy, monounsaturated fat.
When buying nut butter at the store, check out the ingredient list and skip any processed varieties, many of which have added oils, preservatives, and even trans fat, says Molly Morgan, RD. Opt for brands where the only ingredients are ground nuts and, if you prefer the taste, added salt. Because all-natural nut butters can settle once opened, store jars upside down so the spread's easier to scoop. You can also microwave a jar of nut butter for about 10 seconds to make it easier to work with.
Okay, now that your schooled in the subject of nut butter try these five easy ways to enjoy the spread without breaking out a loaf of bread.