1
Susan Brooks-Dammann/Stocksy
Senegalese Chicken Soup
Peanut butter in soup either sounds crazy or like the best thing you’ve ever heard. (Trust us, it’s the latter.)This savory soup gets its flavors — which include coconut milk and curry spices — from the West African nation where it originated. Use natural peanut butter to get the protein, fiber, and healthy fats without the sugar shock.
contains Peanuts
5.0 out of 4 reviews
SERVES
10
CALORIES PER SERVING
316
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
45 min
TOTAL TIME
55 min
Ingredients
2 tbsp extra-virgin olive oil
1 large onion, diced
3 cloves garlic, minced
2 tbsp curry powder
2 tsp ground coriander
6 cups low-sodium chicken broth
1½ lb boneless skinless chicken thighs, cut into bite-size pieces
1 tsp red chili paste
1 cup natural peanut butter
1 13.5-oz can light unsweetened coconut milk
1 tsp kosher salt
Directions
1 In a large stockpot over medium heat, add olive oil and onion. Cook, stirring occasionally, until onion is translucent, 7 to 10 minutes. Add garlic, stir, and cook until fragrant, about 1 minute more.
2 Add curry powder and coriander. Add broth and stir, scraping up any browned bits from the bottom of the pot. Add chicken and bring the mixture to a light simmer. Cover and simmer until chicken is cooked through, about 30 minutes.
3 Slowly whisk in peanut butter. Remove from heat, add coconut milk and salt, and serve.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
316
total fat
21g
saturated fat
4.7g
protein
20g
carbohydrates
10g
fiber
2.7g
sugar
3.3g
added sugar
0.6g
sodium
382mg
TAGS:
Peanuts, Gluten-free, Low-Carbohydrate, Dinner
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2
Tatjana Zlatkovic/Stocksy
Apple Peanut Butter Smoothie
Bananas are a smoothie staple, but apples? Not so much. This recipe may change your mind on that, however. Flaxseeds add a healthy dose of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, according to theUSDA. The human body can’t digest whole flaxseed, so be sure to use ground flaxseeds so that you can reap all their nutritional benefits.
contains Soy, Peanuts
4.4 out of 17 reviews
SERVES
1
CALORIES PER SERVING
384
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1 medium apple (such as Honeycrisp or Gala), skin-on
½ frozen banana
2 tbsp old-fashioned oats
1 tbsp natural peanut butter
1 tbsp ground flaxseeds
⅓ cup plain, unsweetened soy milk
½ tsp ground cinnamon
1 pinch ground nutmeg (optional)
Directions
1 Place all the ingredients into a blender and blend on high until completely smooth, about 1 minute.
Nutrition Facts
Amount per serving
calories
384
total fat
14g
saturated fat
1.8g
protein
11g
carbohydrates
57g
fiber
11.4g
sugar
27.1g
added sugar
0g
sodium
85mg
TAGS:
Soy, Peanuts, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegan, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Family-Friendly, Quick & Easy, Breakfast
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3
Adobe Stock
Peanut Butter Banana ‘Oh So Nice Cream’
This treat is as smooth as traditional dairy ice cream but without unhealthy saturated fat. Bananas are a nutritional powerhouse, containing potassium (422 milligrams [mg] per medium fruit) and magnesium (32 mg per medium fruit), per the USDA,and the peanut butter adds plant-based protein, fiber, and healthy fats. This dessert has 92 percent less saturated fat and 62 percent fewer calories than traditional cow’s milk ice cream without sacrificing taste.
contains Peanuts
4.8 out of 20 reviews
SERVES
4
CALORIES PER SERVING
125
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
3 large overripe bananas, sliced and frozen
2 tbsp smooth natural peanut butter
1 pinch of salt
Directions
1 Blend all ingredients in a blender or food processoruntil smooth, stopping and pushing the ingredients down toward the blades as needed. Enjoy immediately or freeze and serve later.
Nutrition Facts
Amount per serving
Serving size¾ cup
calories
125
total fat
4g
saturated fat
1g
protein
3g
carbohydrates
22g
fiber
3g
sugar
11g
added sugar
0g
sodium
TAGS:
Peanuts, Dessert, Heart-Healthy, Gluten-free, Family-Friendly, Quick & Easy, Vegetarian, Vegan
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4
Jaki Portolese/Stocksy
No-Bake Oatmeal Energy Balls
There is nothing easier to make or eat than these tasty oatmeal orbs. They’re like healthy peanut butter chocolate truffles — nutrient-dense enough to keep you satisfied with fiber and healthy fats, and they freeze well so you can make a batch and always have some on hand.
contains Peanuts
4.4 out of 14 reviews
SERVES
20
CALORIES PER SERVING
150
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
1 hr
TOTAL TIME
1 hr 10 min
Ingredients
1 cup old-fashioned oats
½ cup ground flaxseed
⅔ cup smooth natural peanut butter
3 tbsp honey
½ cup mini semi-sweet chocolate chips
1 tsp pure vanilla extract
¾ tsp ground cinnamon
1 tsp chia seeds (optional)
Directions
1 In a mixing bowl, combine all ingredients and mix thoroughly. Cover and refrigerate for 1 to 2 hours.
2 Roll the chilled mixture into balls about 1 inch in diameter. Enjoy immediately or refrigerate for up to 1 week. Makes 20.
Nutrition Facts
Amount per serving
calories
150
total fat
9g
saturated fat
2g
protein
5g
carbohydrates
14g
fiber
3g
sugar
7g
added sugar
6g
sodium
30mg
TAGS:
Peanuts, Family-Friendly, Gluten-free, Heart-Healthy, Low-Sodium, Snack, Vegetarian, Vegan
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5
Brent Hofacker/Adobe Stock
Chocolate Chip Peanut Butter Pancakes
These chocolate chip peanut butter pancakes sound (and taste) decadent, but they are surprisingly nutritious, filling, and naturally gluten-free. That’s because they use oat flour, which you can make yourself. Each serving of pancakes will net you more than 7 gof fiber — not a bad way to help you fulfill your daily requirement of this essential nutrient.
contains Eggs, Soy, Peanuts
5.0 out of 4 reviews
SERVES
8
CALORIES PER SERVING
360
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
30 min
Ingredients
2½ cups old-fashioned oats
2 medium-ripe bananas, peeled
2 large eggs
1 cup unsweetened soy milk, or milk of your choice
2 tsp pure vanilla extract
⅓ cup natural smooth peanut butter
¾ tsp baking powder
¼ tsp kosher salt
½ cup semi-sweet chocolate chips
Oil, for pan
Directions
1 Preheat a griddle or large skillet over medium-low heat. Place oats in a blender or food processor and blend until it becomes a fine flour. Add bananas, eggs, milk, vanilla extract, peanut butter, baking powder, and salt and blend until completely smooth, about 30 seconds to 1 minute. Gently fold in chocolate chips (or reserve them to be served on top of the pancakes).
2 Lightly oil the cooking surface and scoop ¼ cupof batter onto it, being sure to leave space between each. Cook until bubbles form, about 1 to 2 minutes. Flip pancakes and cook 1 to 2 minutes more. Serve warm.
Nutrition Facts
Amount per serving
Serving size2 pancakes
calories
360
total fat
14g
saturated fat
3.8g
protein
12g
carbohydrates
48g
fiber
7.2g
sugar
12.3g
added sugar
8.1g
sodium
142mg
TAGS:
Eggs, Soy, Peanuts, Gluten-free, Peanuts, Vegetarian, High-Fiber, Family-Friendly, Breakfast
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6
Adobe Stock
Thai Coleslaw
This colorful coleslaw tastes as bright as it looks, and unlike mayo-based versions, it has heart-healthy fats. Tart lime juice balances the creaminess of peanut butter, and adds some antioxidant vitamin C, per the USDA. You can use it on tacos, burgers, in wraps, or as a side.
contains Soy, Peanuts
4.0 out of 4 reviews
SERVES
6
CALORIES PER SERVING
118
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
⅓ cup smooth natural peanut butter
2 limes, 1 juiced, 1 cut into wedges
2 tbsp less-sodium tamari or soy sauce
1 clove garlic, grated
2 tsp grated fresh ginger
6 cups mixed shredded vegetables (such as green cabbage, red cabbage, carrots, and bell peppers)
Fresh parsley, for garnish (optional)
Directions
1 In a small bowl, whisk together peanut butter, lime juice, tamari, garlic, and ginger until smooth.
2 Pour over the vegetable mixture and stir until evenly coated. Top with parsley as desired. Serve with a wedge of lime.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
118
total fat
7g
saturated fat
1.1g
protein
4g
carbohydrates
8g
fiber
2g
sugar
2.2g
added sugar
0g
sodium
295mg
TAGS:
Soy, Peanuts, Gluten-free, Vegetarian, Vegan, Anti-Inflammatory, Quick & Easy, Side Dish
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7
Adobe Stock
One-Pot Turkey Meatballs in a Savory Peanut Sauce
This savory peanut sauce adds a little extra protein to the meal, and if you have any left over, it can be used on noodles, tofu, or as a dipping sauce for chicken, shrimp, or vegetables. As the USDAnotes, lean ground turkey keeps the saturated fat to a minimum. Pair these meatballs with a whole grain and side of your favorite vegetable.
contains Soy, Wheat, Peanuts
5.0 out of 3 reviews
SERVES
4
CALORIES PER SERVING
381
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
25 min
TOTAL TIME
35 min
Ingredients
1 lb lean ground turkey
1 shallot, finely diced
2 cloves garlic, minced, or ¼ tsp garlic powder
2 tbsp less sodium soy sauce, divided
1 large egg
1 tbsp vegetable oil
3 tbsp natural smooth peanut butter
1 lime, juiced
2 tsp Thai red chili paste
1½ cups light coconut milk
1 tsp cornstarch
Directions
1 Preheat oven to 350 degrees F. In a mixing bowl, stir together turkey, shallot, garlic, 1 tablespoon of soy sauce, and egg. Stir until evenly combined. Shape into 24 meatballs, about 1½ tablespoons each.
2 Place a large ovenproof skillet over medium heat and add vegetable oil. Add meatballs and cook, turning, until browned on all sides, about 5 to 7 minutes. Transfer skillet to the oven and bake until meatballs are cooked through and reach an internal temperature of 165 degrees F, about 15 to 20 minutes.
3 Transfer meatballs from the skillet to a plate and tent with aluminum foil.
4 Return the skillet to the stovetop over medium-low heat and add peanut butter, remaining tablespoon of soy sauce, lime juice, chili paste, and coconut milk. Whisk until combined. Allow to cook, stirring frequently.
5 In a small bowl, whisk the cornstarch with 1 teaspoon cold water. Whisk this mixture into the peanut butter sauce and stir until sauce begins to thicken, about 1 minute more. Return meatballs to the pan and stir to coat them before serving.
Nutrition Facts
Amount per serving
Serving size6 meatballs
calories
381
total fat
26g
saturated fat
9.5g
protein
26g
carbohydrates
9g
fiber
1.1g
sugar
4.1g
added sugar
1.1g
sodium
442mg
TAGS:
Soy, Wheat, Peanuts, High-Protein, Family-Friendly, Dinner
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8
Adobe Stock
Gluten-Free Peanut Butter Cookies
These peanut butter cookies have 3 grams of protein each, and are naturally sweetened with maple syrup. You won’t find many store-bought cookies that can compare, and this batch is naturally gluten-free, too. They come together with just seven ingredients, no mixer required, so it’s easy to make a healthy sweet treat to enjoy anytime.
contains Peanuts, Tree Nuts, Eggs
4.8 out of 6 reviews
SERVES
30
CALORIES PER SERVING
90
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
COOK TIME
10 min
TOTAL TIME
25 min
Ingredients
1 cup natural smooth peanut butter
1 large egg
2 tsp pure vanilla extract
⅓ cup pure maple syrup
1 cup almond flour
½ tsp baking powder
¼ tsp kosher salt
Directions
1 Preheat oven to 350 degrees F. Line a baking sheet with a silicone mat or parchment paper.
2 Combine all ingredients in a small mixing bowl. Drop by rounded tablespoon onto the prepared baking sheet and bake until the bottom of the cookies just starts to brown, about 9 to 11 minutes. Cool on a wire rack before serving.
Nutrition Facts
Amount per serving
Serving size1 cookie
calories
90
total fat
6g
saturated fat
0.7g
protein
3g
carbohydrates
5g
fiber
0.8g
sugar
2.7g
added sugar
2.2g
sodium
48mg
TAGS:
Peanuts, Tree Nuts, Eggs, Diabetes-Friendly, Heart-Healthy, Gluten-free, Vegetarian, Low-Sodium, Family-Friendly, Dessert
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9
Brent Hofacker/Adobe Stock
Baked Peanut Butter Tofu
Tofu is an excellent source of plant-based protein, according to data from the USDA, and it’s not just for those following a vegetarian or vegan diet. Anyone can enjoy this low-calorie soy food. While plain tofu doesn’t have much flavor on its own, this simple five-ingredient marinade adds plenty, and baking crisps the tofu nicely.
contains Soy, Wheat, Peanuts
5.0 out of 6 reviews
SERVES
4
CALORIES PER SERVING
206
AUTHOR
Kelly Kennedy, RDN
PREP TIME
30 min
COOK TIME
30 min
TOTAL TIME
2 hr
Ingredients
1 14-oz block extra-firm tofu
¼ cup smooth natural peanut butter
2 tbsp less sodium soy sauce
1 tbsp rice wine vinegar or white vinegar
2 tbsp hot water
Sriracha to taste (optional)
Directions
1 Preheat oven to 350 degrees F. Line a baking sheet with a nonstick baking mat or parchment paper. Wrap the block of tofu in paper towels or a clean kitchen towel and place on a plate. Top with a second plate and weigh it down with canned goods to gently press any excess water from the tofu. Let stand for 30 minutes.
2 In a large bowl, whisk together peanut butter, soy sauce, rice vinegar, hot water, and sriracha, if using.
3 Slice tofu into even ½-inch cubes and add them to the marinade. Refrigerate for at least 1 hour and up to 24 hours. Spread in a single layer on the prepared baking sheet and bake until lightly crispy, about 30 minutes, flipping halfway through.
Nutrition Facts
Amount per serving
Serving sizeAbout ¾ cup
calories
206
total fat
13g
saturated fat
1.9g
protein
14g
carbohydrates
6g
fiber
2.3g
sugar
1.1g
added sugar
0.1g
sodium
344mg
TAGS:
Soy, Wheat, Peanuts, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Vegan, Dinner
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10
Jeffrey Bethers/Adobe Stock
Peanut Butter Mug Cake
When you need dessert ASAP, this single-serve cake is ready to enjoy in 5 minutes — what could be more instantly gratifying than that? Unsweetened applesauce stands in for added oil in this recipe, and helps cut down on added sugar. Plus, you don’t have to give portion control a thought, just enjoy the whole thing.
contains Eggs, Peanuts, Wheat
5.0 out of 3 reviews
SERVES
1
CALORIES PER SERVING
271
AUTHOR
Kelly Kennedy, RDN
PREP TIME
3 min
COOK TIME
2 min
TOTAL TIME
5 min
Ingredients
1 egg
1 tbsp smooth natural peanut butter
1 tbsp unsweetened applesauce
1 ½ tsp sugar
2 tbsp all-purpose flour
¼ tsp baking powder
Directions
1 In a small bowl, whisk together egg, peanut butter, and applesauce. Gently fold in sugar, flour, and baking powder.
2 Transfer to a mug and microwave on high until the top of the cake is set, about 1½ minutes.
Nutrition Facts
Amount per serving
calories
271
total fat
13g
saturated fat
2.9g
protein
11g
carbohydrates
24g
fiber
1.6g
sugar
8.8g
added sugar
6.3g
sodium
237mg
TAGS:
Eggs, Peanuts, Wheat, Vegetarian, Quick & Easy, Dessert