Almond Butter: A Keto Superfood

Almond butter is a great option for those on a keto diet, as it is low in carbs and high in fibre. It can be used as a replacement for other fats such as butter or oil in keto baking recipes.

When purchasing almond butter, it is important to check the ingredients list and nutrition facts. High-quality almond butter will have very few ingredients besides nuts and a bit of salt, no fillers or processed junk, and less than 2-3g of net carbs per serving.

- Spread on celery

- Add to oatmeal

- Dip for apple slices

- Dipping sauce for tofu or meat satay

- Mix with Greek yogurt and blackberry fruit spread

- Serve with mangoes and coconut cream

- Topping for sweet potato toast

- Blend into a breakfast smoothie

- Use instead of tahini to make hummus

- Make a pesto by adding to chopped herbs, garlic and grated cheese

- Make granola bars

- Make cookies

- Add to a coconut curry

Almond butter keto cookies

These keto almond butter cookies are soft and chewy and need just three ingredients to make. They bake in just 12 minutes.

Ingredients:

• 1 cup almond butter (runny and smooth)
• 1/2 cup granulated sweetener
• 1 egg
• Optional: chocolate chips, cinnamon, vanilla extract, sea salt, baking powder, cocoa powder

Method:

• Preheat the oven to 180C / 350F (or 160C / 320F if fan-assisted).
• Put all ingredients in a bowl. Blend using an electric blender or simply stir together with a fork. If you're adding chocolate chips, fold them in last with a spatula.
• Scoop out dough portions with a spoon or cookie scoop. Roll into balls and place on a prepared baking sheet lined with parchment paper or a silpat. Each ball should weigh around 30 grams.
• Press into a fat disc shape using a fork, making a crisscross pattern on each cookie top. Option to sprinkle with sea salt.
• Bake for 10-12 minutes. Remove from the oven and let cool fully before touching.

Tips:

• As with most keto cookies, these cookies are super fragile when fresh out of the oven. Be patient and let them cool down and firm up.
• If your cookie dough is very soft and difficult to handle, add a little almond flour to firm it up.
• For a vegan version, replace the egg with 1.5 tablespoons of ground chia or flaxseed.
• For chocolate almond butter cookies, add 1 tablespoon of cocoa powder.
• For a completely sugar-free version, use a sugar substitute such as erythritol, xylitol, allulose, Splenda or Bocha Sweet.

Almond butter as a dip for apple slices

Almond butter is a great keto-friendly option as it is low in carbs and high in fibre. It can be used as a tasty dip for apple slices, with just a few other ingredients.

For a simple apple and almond butter dip, you will need a nut or seed butter of your choice, milk, cinnamon, and vanilla extract. You can also add in some powdered sugar, or a sweetener of your choice, to taste. Simply blend the ingredients and serve with apple slices.

If you want to get a little more creative, you can try a recipe for Apple Almond Butter Dip. For this, you will need 3/4 cup of almond butter, 1/2 cup of vanilla almond milk, 1/3 cup of peeled and chopped apple, 1/2 teaspoon of cinnamon, and 4 large pitted Medjool dates. Puree all the ingredients in a small food processor until smooth, then transfer to a container and refrigerate until you are ready to serve. This dip also goes well with grapes, banana slices, or strawberries.

For a slightly different take on the apple and almond butter combination, you can also try making almond butter-dipped apple slices. This is a simple recipe where you dip apple slices in almond butter and enjoy!

Almond butter as a spread on dark chocolate

Almond butter is a great option for anyone on a keto diet. It is low in carbs, high in fibre, and has more minerals, vitamins and fibre than peanut butter.

Almond butter can be used as a spread on dark chocolate. One way to do this is to make keto almond butter cups. This involves making cups out of melted dark chocolate and a small amount of coconut oil, and then filling them with almond butter. You can also add a sprinkle of sea salt to the almond butter for a sweet and salty combination.

Another option is to simply spread almond butter on a piece of dark chocolate. This can be a good way to satisfy a sweet tooth while on a low-carb keto diet.

Ingredients:

• 2.5 cups of sugar-free dark chocolate chips (e.g. Lily's)
• 3/4 cup of almond butter (any low-carb option will work)
• Coconut oil
• Sea salt (optional)

Instructions:

Place a silicone muffin tin on a stable surface, such as a cutting board or baking sheet. Melt the coconut oil in a medium-sized mixing bowl in 20-second increments in the microwave. Once the coconut oil is completely melted, add the sugar-free chocolate chips and stir. Continue microwaving and stirring in 20-second increments until the chocolate is smooth.

Carefully spoon the melted chocolate into the muffin tins, tilting the tin back and forth so that the chocolate covers the bottom and sides. Place the tin in the freezer or fridge to chill for about 10 minutes.

Next, spoon the almond butter into each cup, heating it first for 15 seconds if you want it to be smooth. Then, spoon the remaining chocolate over the almond butter and tilt the tin again to smooth it out. Place the tin in the fridge or freezer until the chocolate is set.

These keto almond butter cups are a perfect low-carb treat and can be stored in the fridge or freezer for later.

Almond butter as a replacement for peanut butter in recipes

Almond butter is a versatile ingredient that can be used in a variety of recipes, from spreads and smoothies to baking and sauces. It is a popular alternative to peanut butter, especially for those on keto diets or looking for high-protein, healthy fat, and fiber ingredients. If you're looking to replace peanut butter with almond butter in your recipes, here are some things to keep in mind:

Taste and Texture

Almond butter has a slightly nuttier taste than peanut butter and comes in smooth and crunchy varieties. When substituting almond butter, consider the impact on the overall taste and texture of your dish. Almond butter has a milder and less dominant flavour than peanut butter, so it may complement other ingredients without overpowering them. It also has a smoother and creamier texture, which can influence the mouthfeel and enjoyment of the dish.

Nutritional Considerations

Both almond butter and peanut butter offer substantial health benefits, including healthy fats, protein, and vitamins and minerals. However, there are some differences to note. Almond butter generally has higher fiber content, which is important for digestive health. It is also richer in calcium, magnesium, and vitamin E, while peanut butter contains more potassium and vitamin B6.

Baking with Almond Butter

When using almond butter in baking, consider its impact on texture and flavour. Almond butter can provide a creamy texture and a nutty flavour to cakes, muffins, and brownies. Its milder taste and lower oil content compared to peanut butter can affect the moistness of the final product. You may need to increase the amount of liquid ingredients to maintain moisture.

Substitutions in Spreads and Toast

Almond butter is a healthier option for spreads and toast, as it is loaded with proteins and healthy fats. Its consistency is perfect for slathering on toast, and it pairs well with toppings like sliced bananas or honey.

Sauces and Savory Dishes

Almond butter can be used as a substitute in sauces and savory dishes where peanut butter is typically used, such as Asian-inspired sauces and Thai peanut sauce. Its mild taste does not conflict with other ingredients, making it a good option for those with allergies or dietary preferences.

Recipe Substitutions

• Baked Goods: For cookies, cakes, and breads, cashew butter can be directly substituted for almond butter in a 1:1 ratio to preserve natural sweetness and creamy consistency.
• Sauces and Dressings: Tahini offers a complementary flavour profile and can be thinned with a little oil or water to match the texture of almond butter.
• Smoothies and Oatmeal: Sunflower seed butter has a similar consistency and nutritional profile to almond butter, making it a suitable alternative for individuals with nut allergies.

In summary, when using almond butter as a replacement for peanut butter in recipes, consider the taste, texture, and nutritional differences between the two. Adjust the amounts and types of other ingredients accordingly to achieve the desired outcome in terms of flavour, texture, and health benefits.

Homemade almond butter

Ingredients:

• Raw almonds
• Sea salt (optional)
• Ground cinnamon (optional)
• Vanilla extract (optional)
• Honey or maple syrup (optional)
• Avocado oil or another neutral-tasting oil, such as grapeseed (optional)

Method:

• Preheat your oven to 350°F (176°C).
• Spread the almonds on a large, rimmed baking sheet and toast for 10 minutes, stirring halfway through.
• Let the almonds cool until they are just warm, about 10 minutes.
• Transfer the almonds to a high-speed blender or food processor.
• Blend until creamy, pausing to scrape down the sides as necessary. Be patient—it might take a while for the almonds to reach the desired consistency.
• Once the almond butter is smooth and creamy, you can blend in any add-ins you like. For example, salt for more flavour, cinnamon for a hint of spice, and/or vanilla and/or maple syrup for a special touch.
• Blend until the add-ins are evenly dispersed.
• Let the almond butter cool to room temperature, then transfer it to a jar and screw on the lid.
• Store your homemade almond butter in the refrigerator for up to 2 weeks, or until you see or smell any signs of spoilage.

Tips:

• For crunchy almond butter, set aside 1/3 cup of the roasted almonds and pulse them in a food processor until they are finely chopped. Then, stir these into the creamy almond butter.
• If your almond butter is too thick, add a neutral oil, such as avocado oil or walnut oil, and process for a little longer.
• If you are making a large batch, use a 12-cup food processor (10 cups should also be sufficient) or a large, high-powered blender.
• If you are short on time, you can skip the roasting step and use raw almonds, but this will put more strain on your blender and take longer.

Frequently asked questions