When a craving hits, reach for one of these healthy peanut butter snacks. They're sure to satisfy!
18 Healthy Peanut Butter Snacks
Updated on Feb. 22, 2024
Peanutty Asian Lettuce Wraps
This recipe packs so much flavor into a beautiful, healthy presentation. I love to serve it as an hors d’oeuvre or as the main dish when I have folks over. It’s always a hit! I usually serve it with a little extra hoisin on the side. —Mandy Rivers, Lexington, South Carolina
1/17
2/17
Chunky Banana Cream Freeze
Total Time
15 min
Servings
6 servings (3 cups)
From the Recipe Creator:
Everyone loves ice cream, but we all know it doesn't make a great after-school snack. Until this! With its sweet banana-almond flavor and chunky texture, this appealing banana peanut butter "ice cream" is a crowd-pleaser. People who ask me for the recipe can't believe how easy it is to make. —Kristen Bloom, Okinawa, Japan
Nutrition Facts:
1/2 cup: 181 calories, 7g fat (2g saturated fat), 0 cholesterol, 35mg sodium, 29g carbohydrate (16g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch.
3/17
Nutty Apple Butter
Total Time
8 hours 20 min
Servings
5 cups
From the Recipe Creator:
Being a New England native, I love apple-picking season. Grab some apples and peanut butter to make your own creamy riff on a PB&J. Of course it’s great on a sandwich, but you can dunk sliced fruit or graham crackers in it, too. —Brandie Cranshaw, Rapid City, South Dakota
Nutrition Facts:
2 tablespoons: 43 calories, 1g fat (0 saturated fat), 0 cholesterol, 7mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 0 protein. Diabetic Exchanges: 1/2 starch.
4/17
Peanut Butter, Honey & Pear Open-Faced Sandwiches
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan. —L.J.Washington, Carpinteria, California
Nutrition Facts:
1 open-faced sandwich: 268 calories, 14g fat (4g saturated fat), 14mg cholesterol, 446mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 11g protein.
5/17
Sweet Potatoes with Cilantro Black Beans
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
As a vegan, I'm always looking for impressive dishes to share. Sweet potatoes loaded with beans and a touch of peanut butter are one of my mom’s favorites. —Kayla Capper, Ojai, California
Nutrition Facts:
1 potato with 1/2 cup black bean mixture: 400 calories, 6g fat (1g saturated fat), 0 cholesterol, 426mg sodium, 77g carbohydrate (26g sugars, 12g fiber), 11g protein.
6/17
Fresh from the Garden Wraps
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
We moved into a house with a garden that needed tending. Using the herbs we found, we made these fresh-tastic wraps for our first dinner there. —Chris Bugher, Asheville, North Carolina
Nutrition Facts:
1 filled lettuce wrap: 64 calories, 1g fat (0 saturated fat), 0 cholesterol, 319mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
7/17
Thai Veggie Dip
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
This delicious dip is full of flavor, color and crunch, but not full of calories. There's mild sweetness from the honey with a bit of heat at the end from the pepper flakes. If spicy food is your thing, feel free to add an extra dash of pepper. —Jeanne Holt, Mendota Heights, Minnesota
Nutrition Facts:
1/4 cup (calculated without vegetables): 73 calories, 3g fat (1g saturated fat), 7mg cholesterol, 99mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
8/17
Gluten-Free Peanut Butter Blondies
Total Time
35 min
Servings
16 servings
From the Recipe Creator:
I converted these blondies to be gluten free so that my family could enjoy a comforting dessert. We were craving brownies one night, and these cakelike treats hit the spot. They are a fantastic spin on gluten-free peanut butter chocolate chip cookies. —Becky Klope, Loudonville, New York
Nutrition Facts:
1 bar: 176 calories, 9g fat (2g saturated fat), 26mg cholesterol, 142mg sodium, 22g carbohydrate (14g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
9/17
Peanut Turkey Satay
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
I found this recipe years ago and immediately served it for a ‘company dinner. It’s easy and fun and takes only minutes to cook, but it makes a fancy entree for special occasions. The peanut butter and soy sauce lend a nice Asian flavor. —Lisa Mahon Fluegeman, Cincinnati, Ohio
Nutrition Facts:
1 skewer: 202 calories, 6g fat (1g saturated fat), 56mg cholesterol, 552mg sodium, 9g carbohydrate (7g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
10/17
Chia Seed Protein Bites
Total Time
15 min
Servings
2-1/2 dozen
From the Recipe Creator:
I keep these little bites on hand in my refrigerator and grab them for breakfast or a snack when I'm in a hurry. We have a lot of food allergies in our family and I like to keep healthy snacks around that everyone can eat. This recipe has no gluten, eggs, dairy or corn, so it's the perfect go-to treat in our house. —Tanja Miller, Peoria, Arizona
Nutrition Facts:
1 piece: 79 calories, 4g fat (1g saturated fat), 0 cholesterol, 15mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 2g protein.
11/17
Peanut Butter Banana Oatmeal
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
The classic flavors of peanut butter and bananas come together in this kid- and adult-friendly oatmeal. I tweaked one of my diet recipes to fit my husband’s taste buds. We have eaten it many mornings. —Debbie Perdue, Westland, Michigan
Nutrition Facts:
1 cup: 284 calories, 7g fat (1g saturated fat), 4mg cholesterol, 260mg sodium, 47g carbohydrate (19g sugars, 5g fiber), 13g protein.
12/17
Pork Satay
Total Time
30 min
Servings
20 servings (about 3/4 cup sauce)
From the Recipe Creator:
Cilantro layers on the freshness, while the sesame oil and Thai chili sauce add Asian flavors that pair perfectly with peanut butter. —Taste of Home Test Kitchen
Nutrition Facts:
1 skewer with about 2 teaspoons sauce: 73 calories, 4g fat (1g saturated fat), 13mg cholesterol, 172mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 lean meat, 1/2 fat.
13/17
Healthy Peanut Butter Cookies
Total Time
30 min
Servings
2 dozen
From the Recipe Creator:
Only four ingredients and one bowl are needed for these healthy peanut butter cookies. If you want to make this recipe gluten free, make sure the oat bran was made in a certified gluten-free facility. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cookie: 78 calories, 6g fat (1g saturated fat), 8mg cholesterol, 49mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 3g protein.
14/17
No-Bake Peanut Butter Treats
Total Time
10 min
Servings
15 treats
From the Recipe Creator:
Perfect for road trips, these peanut butter oatmeal balls won’t stick to your hands. Keep them in the refrigerator for portable snacks. —Sonia Rohda, Waverly, Nebraska
Nutrition Facts:
1 each: 70 calories, 3g fat (1g saturated fat), 1mg cholesterol, 46mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
15/17
Peanut Butter Oatmeal
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
My son and I eat this peanut butter oatmeal recipe every day for breakfast. It's a hearty, healthy way to jump start our morning. — Elisabeth Reitenbach, Terryville, Connecticut
Nutrition Facts:
3/4 cup: 323 calories, 12g fat (2g saturated fat), 0 cholesterol, 226mg sodium, 49g carbohydrate (19g sugars, 6g fiber), 11g protein.
16/17
Oatmeal Muffin
Total Time
35 min
Servings
1 dozen
From the Recipe Creator:
With Kansas being one of the top wheat-producing states, it seems only fitting to share a recipe containing whole wheat flour. These are great muffins to have for breakfast or a late night snack with a cup of hot cocoa. —Regina Stock, Topeka, Kansas
Nutrition Facts:
1 muffin: 192 calories, 7g fat (1g saturated fat), 32mg cholesterol, 202mg sodium, 30g carbohydrate (14g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
17/17
Spicy Peanut Chicken Kabobs
Total Time
30 min
Servings
8 appetizers
From the Recipe Creator:
A little sweet, a little sour, and a whole lot of flavor! These kabobs make a wonderful accompaniment to any party or get-together. —Nancy Zimmerman, Cape May Court House, New Jersey
Nutrition Facts:
1 kabob: 94 calories, 3g fat (1g saturated fat), 31mg cholesterol, 275mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 1/2 fat.
