Looking for an alternative to peanut butter? Cashew nut butter is the solution and demand for this tasty alternative continues to climb.
Whether you've got allergies, are watching your macros, or are looking for something a little healthier to serve the family, this peanut butter alternative is what you need. It's been around for a long time, too, and has an interesting history.
What does it taste like? Can you use it in any recipes? How healthy is it really?
Our in-depth guide to cashew nut butter will answer every question you have. Keep reading to learn all about your new favorite treat and the many ways to use it.
The History of the Cashew
As the Portuguese explored the world in the 16th century, they found a mysterious, inedible seed in Brazil. However, local people showed them how to get past the toxic outer shell to get to the cashew inside.
After learning the right way to process and eat cashews from native peoples, the Portuguese brought the plants back to Europe. From there, the cashew plant continued to spread throughout India and Asia.
Taste and Nutrition Profile
Cashews are sweeter and lighter than peanuts. They have a natural sweetness and creaminess that makes them perfect to blend into a food spread.
As far as nutrition goes, one tablespoon of cashew butter is packed with lots of good stuff. One tablespoon has about 100 calories and nearly two grams of protein.
Although the total fat is close to nine grams, only 1.7 of those grams is saturated fat. For those who are following the keto lifestyle, there are 4.9 grams of carbs and 0.5 grams of fiber, for a total closer to only four net carbs.
How is Cashew Butter Made?
Cashew butter seems easy to make, but there's a few things you can do to make it taste even better. Start with plain cashews and then lightly roast them to bring out the flavor.
Add them one cup at a time into your high-speed blender or heavy-duty food processor. Stop from time to time to scrape the ground up cashews down towards the blades.
Start on a low setting and gradually bring it up until you get the consistency you're looking for. Store it in an air tight container in the fridge when you're done.
What Makes Our Cashew Nut Butter Different?
As you can see, you can make your own, but we've already done the hard work for you. Not only is our cashew butter convenient, it's also delightfully different.
To start with, we make sure the nuts we use are sustainably grown by partners that we vet and trust. We make sure our cashews have the highest quality texture and taste.
Once we've got the best nuts from the best farms, we roast them and grind them until they're drizzly, creamy, and oh so smooth. With this focus on quality, we deliver a cashew butter that's free of fillers and preservatives.
We know the struggle of living with peanut allergies. Thus, our cashew butter was born out of necessity and love for that creamy, nutty taste.
Is Cashew Butter Healthy?
You know cashew butter is delicious and has a solid nutrition profile. But is it the healthier option?
On top of having a good amount of protein and a lower carb profile, cashew butter is packed with lots of essential vitamins. Here are standout vitamins and minerals in one tablespoon:
Magnesium: excellent for boosting your mood, helping with PMS, and aiding with muscle functions, which makes it a perfect after workout snack
Potassium: another necessary nutrient for your muscles and helps to process protein and carbs into energy
Folate: a B vitamin that helps with blood cell production and is especially important for anyone who is pregnant
Vitamin K: essential for healthy bones and blood
Phosphorous: used in repairing tissues and cells and also in processing carbs and fats
Adding cashew butter to your pantry gives you a nice nutritional boost. Whether you hit the gym regularly or want to give your family a healthier snack, cashew butter meets all of your needs.
Is Cashew Nut Butter Keto?
The keto diet, or other similar low-carb diets, remains a popular choice for those looking to loose weight or improve their health. If you're limiting your carbs, can you eat cashew butter?
The keto diet restricts carbohydrates, usually to around 20 grams a day. Eventually, your body goes into ketosis, and starts burning fat for fuel instead of carbs.
Cashew butter is a great addition to a low-carb lifestyle. One or two tablespoons have healthy fats and protein to help you feel full and satisfy that craving for nut butter.
Moderation is key, however. It's not as low-carb as other nut butters like almond butter, but works best as a peanut butter alternative.
Can You Eat Cashew Butter After Gastric Sleeve Surgery?
Another method of losing weight is having gastric sleeve surgery. In this procedure, a sleeve is slipped around your stomach, which reduces food intake and leads to weight loss.
Cashew butter is an excellent choice for those who have gone through gastric sleeve surgery. It's naturally sweet and low in sugars while also having protein to help you feel full.
Don't add cashew butter to your diet until after the fifth week (and your doctor clears it). Once you're comfortable with your new way of eating, some cashew butter is sure to satisfy your sweet tooth in a healthy way.
How to Eat Cashew Butter
There's no shortage of cashew nut butter recipes. Start small, by using it the way you would use peanut butter, and then expand from there.
When you open first open a jar of smooth, sweet cashew butter, you're going to be tempted to dig in with a spoon. Go ahead -- we won't judge you.
You'll see that anything peanuts can do, cashews can do better. The subtle sweetness will elevate your old favorite recipes.
Kids who love a classic PB&J will go for a CB&J, too. Make it more sophisticated for brunch with friends by toasting artisanal bread, spreading on the cashew butter, and topping it with fresh berries, apples, or figs.
Another after-school snack all-star is peanut butter and celery sticks or baby carrots. Switch out the peanut butter to create a healthier version that's lower in sugar.
Gym rats know that protein is needed to rebuild muscles after a workout. Skip the powders that can be full of fillers and add a couple of tablespoons of cashew butter to your post-sweat session smoothie.
These are the simplest ways to add cashew butter to your meals. If you really want to get creative, keep reading for some cashew nut butter ideas you're going to love.
Easy Thai Cashew Sauce
Any fan of Thai cuisine knows that peanut sauce is a versatile and delicious addition to many dishes. We'll show you a way to take it to the next level with cashew butter.
Here's what you'll need:
- 1/2 cup cashew butter
- Three tablespoons sriracha or other similar chili sauce
- One table spoon rice vinegar
- One table spoon honey or maple syrup
- One table spoon soy sauce or liquid aminos
- 1/4 cup of water
Whisk all ingredients except the water in a bowl. Add water bit by bit to thin it out and get it the right consistency.
This sauce comes together in minutes and goes on just about anything. You can dip spring rolls in it, add it to grilled meats, drizzle it over sauteed tofu, or top your favorite stir fry with it.
You can play around with this cashew butter sauce to make it your own. Add garlic or ginger, the juice of a fresh lime, or crushed cashews for starters.
Want to make it more keto-friendly? Use a sugar-free maple syrup instead of the honey.
No Bake Cashew Butter Energy Balls
Sometimes, you just need a grab-and-go snack that's going to give you the boost of energy you need. These bite-size balls are full of wholesome ingredients and are perfect for a mid-day pick-me-up.
Here's what you need:
- One cup cashew butter
- 1/4 cup chopped cashews
- 1 1/2 cups unsweetened shredded coconut
- One cup pitted dates
Add everything except for half a cup of the shredded coconut to your food processor. Keep blending until it resembles a dough.
Scoop out the dough in tablespoon-sized amounts. You should have enough for 10 balls.
Leave them in the fridge for at least 30 minutes so they can firm up. Roll them in the remaining shredded coconut and they're ready to eat.
Four Ingredient Cashew Butter Cookies
For those that love to bake, cashew butter works well anywhere you would use peanut butter. Peanut butter cookies are a nostalgic classic that make a great snack or even a gift.
This recipe is simple and uses only four ingredients. Because there are no eggs, butter, or regular flour, these cookies are vegan and gluten-free.
Here's what you need:
- One cup of cashew butter
- One cup almond flour
- 1/2 cup of honey or maple syrup
- One teaspoon of vanilla
Mix together your wet ingredients first. Add your vanilla, honey, and cashew butter to a bowl and then whisk until smooth.
Gently add in the almond flour until you get the dough the right consistency. Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
Using a spoon, scoop the dough out and drop it onto the baking sheet. Use a fork to flatten each ball and make a criss-cross pattern on the top of each cookie.
Bake for 12 minutes and then allow them to cool on a wire rack. You can once again modify this recipe to be more keto-friendly by swapping out the honey with sugar-free maple syrup.
Cashew Nut Butter Smoothies
Smoothies are a great way to pack a lot of fruits, vegetables, and proteins like nut butters into one grab-and-go cup. There are plenty of ways to make your smoothies taste amazing using cashew nut butters.
Cashew Butter Chocolate Banana
- 1 1/2 cups low fat vanilla yogurt
- One cup almond milk
- One tablespoon cocoa powder
- Two tablespoons cashew butter
- One cup sliced frozen banana
Let the banana thaw a little bit before blending it all together. Be careful adding the cocoa powder and do it slowly so it blends completely.
Berries and Cashew Butter
- One cup of Greek yogurt
- 1 1/2 cup frozen berry mix
- 1 1/4 cup almond milk
- 1/3 cup cashew butter
- One tablespoon honey or maple syrup
This smoothie is refreshing yet full of protein. You can omit the maple syrup to lower the sugar content.
Chocolate Cashew Cup
- 1/2 cup Greek yogurt or half an avocado
- One cup almond milk
- One to three teaspoons of unsweetened cocoa powder
- One tablespoon cashew butter
- Handful of ice
- Maple syrup or honey to taste
This is like your favorite sweet treat in a glass. There's only one tablespoon of cashew butter in this recipe but it goes a long way.
You can't go wrong adding cashew butter to any of your favorite smoothies. Get creative and make your own blend.
More Cashew Butter Recipes
What can't cashew butter do? It can be sweet, it can be savory, and it works well in a variety of dishes.
Try making a salad dressing with ginger, garlic, lemon, and cashew butter. Simmer chicken or tofu in a creamy cashew butter sauce.
It's always good just on it's own, too. Cashew butter is perfect right out of the jar or in a simple cashew butter and banana sandwich.
Enjoy Our Cashew Butter
We hope you're feeling informed, inspired, and maybe a little hungry. We know you'll love cashew butter as much as we do once you start to use it in all of your meals.
We've got the basics down, but we didn't stop there. We offer a ton of tantalizing flavors like blueberry brunch, cookie butter crush, and pumpkin cheesecake along with the classic plain and simple cashew butter.
If you're looking for a variety of flavors to snack on or maybe even a great gift, you'll love our wide range of cashew nut butter flavor combos. Check out all of our cashew nut butters and discover your new favorite treat today.