Peanut Butter Alternatives: Nut & Seed Butter, Legume & Tuber

Table of Contents

Let’s talk about butters/spreads! No matter which free-from boat you’re in, there’s a good chance you want something tasty to spread on toast or bread, use for sandwiches, or bake into cookies. Make sure you refer to the table of contents, as I’ve broken down the substitutes into handy sections.

The options I’ll be sharing include butters and spreads for peanut free, seed free, corn free, nut free, paleo, AIP Autoimmune Paleo Protocol), and more. Whilst I’ll also include some facility information, remember, anything can change at any time. Always reach out to a manufacturer before trying their product if shared equipment is an issue for you.

This article covers nut butter alternatives, peanut butter alternatives, seed allergies, corn allergy, and more..

Looking for information on peanut butter specifically? Read this Peanut Butter Alternatives and Substitutes article. You can also learn about Tahini (sesame) in this Tahini-focused article.

The Importance of Calling Companies

You’ll hear me say this so much today: it’s important to call a company to make sure that the product/equipment/facility is safe for your needs. There’s a lot that’s not on a label, so do your homework before trying new products.

No matter which type of nut butter, legume butter, or seed butter you choose PLEASE KNOW that most will be processed on the same equipment as major allergens. I’ve found that about 30% of people with food allergies can’t have food made on shared equipment with their allergen(s), and this information is critical for them.

You Can be Allergic to One, Some, or All

I’ll also be saying this a lot today. People who are allergic to legumes, tree nuts, seeds, and even fish, can be allergic to one, some, or all of the category. I’ve seen such a huge range, but it’s typically with these diagnoses.

No two people are the same. If you’re managing a child with food allergies who does not have quick and obvious reactions, it’s OK to skip an entire category until they’re old enough to consent to food trials.

Helpful Articles: All About a Seed Allergy | Legume Allergy Details

Legume Allergy Details (Beans, Peas, Lentils)

Tree Nut Butters and Spreads

• Compatible With: Paleo, Peanut Free, Legume Free, Seed Free, GAPs, SCD

There seems to be a nut butter or spread for just about every tree nut out there these days. If you’re allergic to all tree nuts, skip this category. If you’re allergic to one or some tree nuts (and are certain it’s safe to consume others), look for brands that sell a single nut option and call companies.

It’s not uncommon for all tree nuts to be processed together on the same equipment. Spread The Love is a great example of almond butter made in an almond only facility. Last I checked, Wellnut Farms (walnut butter) also manufactures in a peanut free facility.

If you’re allergic to corn, you’ll need to make sure that the raw sourcing of the nuts are safe for you, and you may need to make your own at home (a NutraMilk is great for this). Check out The Philosopher’s Stone Ground brand (the single ingredient almond butter only) which could work for you.

As of January 2025, in the United States, the FDA will no longer classify coconut as a tree nut for the sake of labeling laws. Coconuts are drupes, not botanical tree nuts. If you are allergic to coconut, be sure to read labels carefully.

There’s a misconception that people allergic to tree nuts can always have coconut. An old colleague of mine is only allergic to two things: Macadamia Nut AND Coconut. Proof that no two people are the same.

List of Nut Butters

Almond Butter
Brazil Nut Butter
Cashew Butter
Hazelnut Butter (also called filberts)
Macadamia Nut Butter
Pecan Butter
Pine Nut Butter (technically not a tree nut, but designated as a tree nut for labeling)
Pistachio Butter
Walnut Butter

Seed Butters

• Compatible With: Paleo, Nut Free, Top 9 Allergy Free, Peanut Free, Legume Free, GAPs, SCD

Common seed butters on the market include Sesame (tahini), Pumpkin Seed Butter, Sunflower Seed Butter, and Watermelon Seed Butter. One brand I like is Beyond The Equator Foods which has a multi-seed blend butter. If you need your seed butter from a top 8 allergy free facility, these are good brands to look into:

88 Acres
Beyond The Equator
SunButter

Having a seed allergy can be pretty tough, and the diagnosis rate is on the rise. You’ll need to avoid these seeds, along with items such as flax and chia. Seeds are VERY common in the natural and organic world, so make sure you’re reading labels carefully.

Sunflower oil is so common it makes me angry (can you tell I can’t have sunflower?). In addition to being in loads of products, it’s also commonly a processing aid that does not have to be disclosed on the label. Again, this is why calling companies is SO important.

1/2025 UPDATE: Beyond the Equator may have gone out of business, but I can’t confirm.

List of Seed Butters

Sunflower Seed Butter (SunButter is a popular brand name in this space, but other brands make butters from sunflower seeds as well)
Tahini (made from sesame seeds)
Pumpkin Seed Butter
Watermelon Seed Butter
Blended Seed Butter (Beyond the Equator is a good brand that sells butters made from a variety of seeds)

Legume Butters (Chickpea, Peanut, Soy)

• Compatible With: Nut Free, Seed Free

Peanut butter is probably what you grew up with, and what’s usually a no-go at many schools these days. The rate of diagnosis is climbing in children. If you’re looking for peanut butter from a nut-free facility, Spread The Love and Crazy Richard’s are both great options to explore.

For soy butter, look into Don’t Go Nuts and WOWBUTTER. Don’t Go Nuts also has a line of snack bars as well.

Chickpea butter (garbanzo bean) is the newest kid on the block, and some brands also sell a chocolate version. The brand Pulse Power Snacks makes their chickpea butter in a top 9 free facility.

Related Recipe: Gluten Free, Egg Free, Vegan Peanut Butter Cookies Recipe

List of Legume Butters

Chickpea Butter (also called garbanzo bean)
Peanut Butter
Soy Butter (sometimes called soy nut butter)

A Little More on Peanuts and Other Legumes

Labeling for both peanut and tree nut free facilities has gotten much better over the past few years. When looking at ingredient labels and allergen statements, don’t assume that if company A makes both a nut product and peanut product they’re all processed together.

Spread The Love is my favorite example of a company that sells both tree nut and peanut items, but has two separate facilities for processing.

Peanuts are a legume, not a tree nut. Other legumes include soy, beans, and lentils. Soy butter is becoming a popular peanut alternative for kids to enjoy. Like tree nuts, you may be allergic to one legume or all legumes.

For those of you with a severe allergy, when you call companies about peanut free foods, make sure you ask about cover crops. For example, the hibiscus leaves I purchase come with a warning that peanut is used as a cover crop on the same field.

Tuber/Vegetable Spreads

• Compatible With: AIP Paleo, Paleo, Nut-Free, Seed-Free, Legume/Peanut-Free

It’s tiger nuts for the win!! If you’re allergic to all nuts, legumes, and seeds, there’s still tiger nut butter as an option. Honestly, when you mix it with something else such as jam, you totally forget for a moment what you’re eating. It’s epic. The best place to look for tiger nut butter at the time of this publishing is Amazon. Many brands have gone under as of late, and I don’t have a specific tiger nut butter to vouch for.

List of Brands Making Spreads and Butters

Here’s a list of brands that make allergy friendly peanut butter, nut butter, seed butter, legume butter, or tuber butter. Each one will have a different allergy status, so make sure you do your research before purchasing.

Just about every one of these brands is also in the organic/all natural space and using high quality raw ingredients.

88 Acres (they also make allergy friendly bars, snacks, and more)
Artisana (they also have an organic version of Nutella)
Barney Butter
Crazy Richard’s Peanut Butter
Dastony (stone ground butters)
Don’t Go Nuts
Field Trip (they also offer a chocolate chickpea butter)
Finally Chickpea (they offer more than one flavour)
Gopal’s (they sell a range of raw/vegan products)
Hey Boo (coconut based)
Jiva Organics (they have a range of products)
Kirkland (Costco)
Kokada (coconut based, several flavours, they make a version of Dunk-a-Roos)
Oat Haus (formerly called Kween, granola butter and more, 10 spread flavours to choose from)
Once Again (they also make peanut butter and nut butter gluten free graham cracker sandwiches)
Paleo Tiger (tiger nut butter)
Philosopher’s Foods
Pulse Power (they also make top 9 allergy free pretzels in a top 9 free facility)
Spread The Love
SunButter
Sweet Freedom (UK based, top 14 allergy free flavoured spreads)
The Amazing Chickpea (they also offer a chocolate spread)
Tinyb (gluten free, vegan, sugar free dessert spreads)
Voyage Foods
Wellnut Farms (plain and flavoured walnut butters)
Wilderness Poets
Wowbutter (soy based)

For Those Of You With a Corn Allergy

If you have a corn allergy, you’ll need to source your options carefully as raw materials can be corn contaminated. Some companies use corn derivatives in some of their flavour, meaning it’s on the equipment. Some companies process all tree nuts and peanuts, but have corn free equipment. It’s quite the if/then flowchart. I’ve found the best results with tiger nut butter.

Need truly corn free recipes? Join RAISE (membership website) today. There’s also the Corn Free Cookbook which is also gluten free and top 9 allergy free.

Look for brands that cost more, or offer sprouted options. I’ve found in the past that these brands have better sourcing, and are much more aware of corn in the food supply chain.

The other option is to make butters at home in a NutraMilk. I have one, and also have zero regrets. It’s one of my most loved kitchen appliances. It has the motor to get the job done, as nut butters, seed butters, and peanut butter needs to be processed for 10 – 15 minutes.

Cooking & Baking Substitutions for Peanut Butter

The nice things about all of these butters and spreads is they’re a 1:1 exchange in recipes (for volume). These spreads and butters will have a range of tastes, and you might not want as much as the original recipe called for.

The options shared today all work well on sandwiches too. Other uses for spreads and butters: Cookies, dips, ice cream topping, power balls, hummus, and smoothies.

For those of you who would love to have a peanut sauce option (but can’t have peanuts), tiger nut butter, almond butter, and sunflower seed butter are great alternatives when cooking. Whilst it won’t be exactly the same, your sauce will be an awesome experience, and delicious.

With a machine like The NutraMilk or a good food processor (or high powdered blender) you can also make many of these nut butters and seed butters at home. If you’re into sprouted foods, you can also make sprouted butters by sprouting your raw materials first.

The Benefits to Making Your Own Spreads at Home:

You control the raw materials
Custom flavours
Cost effective
Combinations you can’t get in stores (such as cashew hazelnut)

Further Reading: Nutella vs Peanut Butter: Comparing Nutrition, Taste, and More

Answering Your Peanut Butter Alternative & Nut Butter Alternatives Questions

If I have seed, tree nut, and peanut allergies, what would be the best peanut butter substitute for me?

I’d suggest you start with tiger nut butter, which is a tuber, not a tree nut. Those poor little things got such a terrible name. Depending on your cross-reactivity, I’m not suggesting chickpea butter as a first resort, even though it’s less expensive. You’ll want to work with your medical team to determine if eating other legumes would be good for you (peanuts are a legume).

Would coconut butter add a good flavor and texture to my “peanut butter” cookies?

Full disclosure: I don’t have working experience with coconut butter due to the food allergies of my taste testers. Here’s what I can tell you though. First, coconut butter is going to bring a very distinct flavor to your cookies. If you’re not over the moon excited about coconut, no, it won’t add a good flavor to your faux peanut butter cookies.

Second, coconut butter isn’t like other nut butter and peanut butter substitutes. It’s not a creamy spread, and will mess with the texture of your cookies.

If possible, I’d choose a different alternative, then, make a delicious glaze from your coconut cream to drizzle on top of your cookies. Now you’ve got the best of both worlds.

Do the alternatives made from soybeans honestly taste good?

When my kids were younger, they seemed to really enjoy the spreads made from soybeans. As they got older, they liked it less. I think it just really depends on what tastes good to you. If you like earthy flavors, I think you’ll enjoy the spreads made from soybeans.

If you’re not a fan of earthy and somewhat beany flavors, I’d suggest staying away from soybeans, but also chickpea butter. Chickpea is another name for garbanzo bean.

What’s the best peanut butter substitute for peanut chicken?

I’d say almond butter will be the best substitute, followed by chickpea butter, then soybean butter, then tiger nut butter (tuber, not a tree nut). I’ve ordered them from best to OK in terms of how well it can replace the peanut butter taste.

My kids tell me that almond butter really is the best peanut butter substitute in a lot of situations. Now, if you really want to try something different, try making a maple tahini (sesame seeds) sauce for your chicken. You can even spice it up with some crushed red peppers, and add in a few drops of liquid smoke.

Do all of the spreads basically have the same texture?

No, however, most of them have a similar creamy texture. If you select a crunchy nut butter, the consistency will be different. If we’re comparing creamy to creamy, generally, they all have the same texture. Tiger nut butter and coconut butter are the two biggest exceptions.

Tiger nut butter is a bit special because it’s very grainy/gritty and that’s because it’s made from tiger nut flour. Coconut butter is just in a world of its own. The other nut, seed, and legume butters/spreads are generally processed in a similar way, and that’s why they share a similar texture.

Just remember, whilst the consistency may be similar, the tastes are all totally different.

Could I make a spread from oats? I have a lot of allergies.

You could…. Here’s the thing, I’m essentially always thinking outside the box, so I’m going to go on a limb with you on this one. If you were to toast oats, like, a good browning toasting so there’s more flavor, then put them into a NutraMilk with maybe a little maple syrup to make sure the machine can move freely, you’d have an oat butter.

Have you ever heard of granola butter? It would be like that, just a simpler version made primarily of oats. If you give this a try, let me know how it goes because what a cool way to use oats.

Does soy nut butter contain tree nuts?

It depends on the company making it. The best thing to do is to read the label for the list of ingredients. If all you see is soy beans, salt, and maybe something like sugar, then no, there aren’t any tree nuts.

Some companies use terms like “soy nut butter” to help customers understand what the product is, or what it replaces. However, some companies may mix tree nuts into their soy butter, making it an actual soy nut butter.

There’s no hard or fast rule on this one, so always read the label before making a purchase, and when in doubt, reach out to the company for clarification.

Would cashew butter work well in a smoothie as an almond butter substitute?

Yes, in terms of function, cashew butter will make a fantastic substitute for almond butter. In terms of flavor, cashew butter may get lost a bit in your smoothie, so if you can, add a supporting flavor such as vanilla extract or cacao powder.

Would hazelnut butter be a good substitute for peanut butter in peanut butter buckeyes?

That’s going to be a maybe. Hazelnuts have a deeper, nuttier flavor when compared to peanut butter. Almonds might be a better choice. If you can have cashews, a combination of cashew butter and hazelnut butter might work well.

The cashew butter is much milder and the two mixed together can replace the peanut butter in the same amount. So you’ll have function with a less powerful punch. I can say this, hazelnuts and cashews pair beautifully with chocolate, so this could totally be your way forward.

I have seed and tree nut allergies. What would be a good replacement when I’m making granola bars that call for nut butter?

My top pick for you will be tiger nut butter (tuber, not a tree nut). The second choice will be chickpea butter. Purchase those, and make 1/4th batches of your granola bars to see which one you prefer. If neither float your boat, try soy bean butter next.

Does sunflower butter pair well with lots of different jams, or does the flavor clash?

Sunflower butter will do well with a strong flavored jam, as it can have an overwhelming taste. I’d choose jams such as strawberry, raspberry, or blackberry. I’d avoid jams such as apricot and peach, as they can have a more delicate flavor.

If you’re open to having a little fun, sunflower butter goes SO well with bananas and chocolate chips. That on a sandwich (according to my kids) is *chef’s kiss*.

Which spread would work best in salad dressings for someone with nut allergies?

I have it on good authority from a nut free friend that tahini (sesame seeds) makes awesome salad dressings. You can do a quick search online for “tahini salad dressing recipe” and you’ll find quite a few to choose from.

Is there a nut free version of Nutella?

Yes. My understanding is that you can purchase some online. You can also enjoy this free recipe on RAISE for nut free, seed free, faux Nutella.

Which spread is the best for mixing into yogurt? I have a peanut allergy.

Creamy almond butter will be your best replacement when you’re mixing the spread into yogurt. It will bring a great flavor and texture to the yogurt, like what peanut butter would have done.

Almond butter also pairs well with extra ingredients that pair well with yogurt such as jams, jellies, or chocolate chips.

Would a spread made from pumpkin seeds be good for apple dipping?

I’m going to have to say no. Pumpkin seeds, once they’ve been turned into a butter/spread have a really funky taste. If you add sugar and jazz it up, or mix in some honey or maple syrup, then, maaayyyyybeee I’d tell you to try it with your apple slices.

A better seed based spread would be one made from sunflower seeds. I’d also say try the Beyond the Equator spreads (seed based). Since they use a blend of seeds, the flavor should be a lot smoother, and is more likely to be a good pairing with your apple slices.

Is there a good salt free, peanut butter substitute?

I’d suggest the organic, unsweetened sunflower seed butter made by SunButter. It’s plain roasted sunflower seeds, with no added salt or sugar. If you can have sugar, honey, or maple, I strongly suggest mixing a little in. That’s the one I buy for recipe development, but my kids HATE it plain. They’re like… No. Just no.

What’s the best nut butter substitute for a chocolate breakfast smoothie?

I’d say tigernut butter (tuber, not a tree nut) if you’re looking to replace the oomph that tree nuts bring to the table. My second choice for you will be chickpea butter (legume based). It also has some oomph, but it’s not really a nutty flavor.

Is there a way I can boost the nutritional content of a nut butter substitute?

My suggestion would be adding something like organic date syrup and Zego Pure Protein (sacha inch seed) to the substitute. Both dates and sacha inchi seeds will bring some awesome nutrients to the table, however, be careful with the protein powder. It has a taste.

You’ll want to start with a spoonful or two of your spread, add a little date syrup, and then 1/2 teaspoon of the protein powder. You’re starting in really small amounts so you don’t waste expensive ingredients.

Mix that up really well and see what you think. Play with the ratios until you’ve got it just right, then use it the way you would have used the nut butter.

Another option is to make a nutrient dense chocolate version. Organic cacao powder brings great nutrients to the table as well. You could pair that with maple syrup (another great unrefined sweetener) or the date syrup. Again, mix in small amounts so you don’t have lots of waste, in case you don’t like the combination.

Which nut butter substitute works best with desserts that have fruits in them?

I’m guessing you mean pies or hand pies made with fruits, or maybe thumbprint cookies. Either way, for desserts, the best nut butter substitute will be tiger nut butter (tuber, not a tree nut), if you’re looking to replace function and the nutty taste. However, know that tiger nut butter doesn’t have the same consistency or creamy mouthfeel. It still functions in terms of weight and bulk, but will just be different.

The seed butter blend from Beyond the Equator would be my next pick for you. That’s because a lot of the single ingredient nut butter substitutes just aren’t going to deliver what I think you’re trying to achieve in your desserts. Plus, some have a serious taste, and depending on the fruits you’re cooking with, they can clash.

What’s the best sesame seed butter substitute for Middle Eastern cooking?

That’s going to be a tough one because tahini has a pretty unique taste. I’d encourage you to purchase small containers of pumpkin seed butter, walnut butter, brazil nut butter, and watermelon seed butter. These four spreads are in the more “funky” range of the flavor spectrum like tahini.

Now, the taste will not be identical, however, when you’re cooking with it, the other Middle Eastern flavors that you bring into the recipe will help mask the fact that you’re using a tahini substitute.

What are good nut butter alternatives for savory sauces?

It’s going to depend on which nut butter you’re replacing. For example, walnuts, cashews, pecans, and hazelnuts all have pretty distinct flavors. If you’re trying to match the flavor closely, the only real choice is going to be tiger nut butter (tuber, not a tree nut, just poorly named).

Tiger nut butter is incredibly unique because it’s a vegetable with a very nutty flavor profile. The hurdle you’ll face is that tigernut butter won’t make smooth sauces. It has a grit to it because it’s made from tigernut butter, so you’re probably going to need to modify your sauce recipe a bit.

For extra smoothness, once your sauces have finished cooking, run them through your blender on high speed to really make sure the tiger nut is fully emulsified.

I have peanut and tree nut allergies. Which nut butter alternative will taste closest to PB&J?

I’d have to say chickpea butter or soy bean butter will be the nut butter alternatives that get you closest to the classic flavor of a PB&J. The reason is because peanuts are legumes, as are chickpeas and soybeans. By staying in the legume family, you’re more likely to get the same rich consistency and smooth flavor you’re looking for.

If you’d like to have a little fun with your PB&J, try adding honey or maple + vanilla to your spread of choice. It will create an extra layer of flavor, and pairs well with jams and jellies.

Would pistachio paste be a good replacement for tahini in pasta dishes?

It’s going to depend on what other flavors are present in the dish. A lot of pasta dishes that call for tahini may not do well with pistachio paste.

You’ll want to keep this in mind: pistachio paste really does taste like an intense version of pistachios, which isn’t super close to the flavor of tahini.

A better replacement will be pumpkin seed butter or watermelon seed butter since they both have a similar funky flavor, like sesame seeds.

If you’re allergic to all seeds, then I’d suggest chickpea butter or soy bean butter for your pasta dishes. These two alternatives will each bring a nice layer of flavor, and still deliver the creamy texture that tahini would have added.

After those, the next best choice is a super creamy almond butter or a super creamy cashew butter. Happy cooking!

Are all spreads and butters non-dairy?

Not necessarily. The plain spreads and butters will all generally be non-dairy/milk free. However, anything chocolate flavored or caramel flavored is likely to contain milk.

On top of that, if a spread or butter is made on shared equipment with milk, the risk for cross-contact is higher because the equipment isn’t super easy to clean. You’ll want to reach out to companies to confirm that the spread was made on dairy free equipment.

Can I make hemp seed butter at home?

Yes, you can. However, please be in love with the taste of hemp seeds because once you turn it into a butter, the flavor will be amplified. My kids would totally protest if I made hemp butter at home, but I’ve met a lot of adults with refined palates that would totally enjoy hemp seed butter.

You should be able to make hemp seed butter in a food processor, as well as a NutraMilk (it makes milks and butters/spreads).

Final Thoughts & Further Reading

Hopefully all of this information clears the air a little bit. There’s a lot of confusion about what’s what when it comes to spreads. There are options out there for just about everyone, so go forth and have an amazing Spread & Jelly Sandwich 🙂