How to Make Peanut Butter at Home for Weight Loss

To make the best peanut butter for weight loss, it is essential to use the finest ingredients free from refined sugars, added oils, and preservatives. This ensures that the natural oils in peanuts, which are crucial for satiety, are maintained. Here’s a step-by-step guide to making your own peanut butter in under 5 minutes.

Ingredients

2 cups (16 ounces) raw shelled peanuts (see recipe notes) 1/2 teaspoon kosher salt (plus more as needed) 1 to 2 tablespoons peanut oil or other oil (optional) for a creamier texture 1 to 2 tablespoons honey or other sweetener (optional) for a sweeter taste Optional add-ins: 1 to 2 tablespoons cocoa powder 1/2 teaspoon cinnamon or other spice handful of chocolate chips a few spoonfuls of Nutella

Equipment

Baking sheet Food processor or blender Spatula Storage container with lid

Instructions

Step 1: Roast the Peanuts (Optional)

Preheat your oven to 350°F. Spread the raw shelled peanuts on a baking sheet and roast for about 10 minutes until they are lightly golden-brown and glossy. If you prefer raw or pre-toasted peanuts, you can skip this step. Roasting enhances the flavor and helps the oils break down, making the peanut butter smoother.

Step 2: Pulse the Peanuts

Put the roasted or raw peanuts into a food processor or blender with the blade attachment. If you roasted the nuts, do this while they are still warm. Pulse a few times until the peanuts are chopped into small pieces.

Step 3: Reserve for Chunky Texture (Optional)

If you prefer a chunky texture, remove 1/2 cup of the chopped peanuts and set them aside.

Step 4: Process the Peanut Butter

Continue processing the peanuts for 1 minute. Stop and scrape the sides and bottom of the bowl. At this point, the peanut butter will look gritty and dry, almost like couscous. Continue for another 1-2 minutes. The peanut butter will start to clump together and become smoother. For a very smooth texture, process for an additional minute.

Step 5: Add Salt, Oil, Sweetener, and Extras

Once the peanut butter is smooth, add the salt, peanut oil, sweetener, and any optional extras. Process for 1-2 additional minutes until the peanut butter is completely smooth. Homemade peanut butter will still have a slightly grittier texture compared to store-bought brands but should be spreadable.

Step 6: Add Optional Extras and Adjust Tastes

If you have reserved some peanuts for a chunky texture, add them and pulse a few times to incorporate.

Step 7: Transfer and Store

Transfer the peanut butter into a storage container, cover, and store in the refrigerator. Homemade peanut butter should be used within a week for best quality.

Recipe Notes

Using Toasted Nuts: You can also use pre-roasted nuts. However, giving them a quick warmup in the oven can still help break down the oils and enhance the flavor. Substituting Nuts: You can use any kind of nut in this recipe. Almond, cashew, and pistachio butter can be made using the same method. Scaling: This method works for any amount of nuts. Typically, 2 cups of peanuts yield about 1 1/2 cups of peanut butter.

Why Homemade Peanut Butter is Great for Weight Loss

Control Over Ingredients: You can avoid added sugars, oils, and preservatives, keeping your peanut butter free of artificial additives that can contribute to weight gain. Satiety: The healthy fats and proteins in peanuts help keep you full for longer, reducing overall calorie intake and aiding in weight loss. Economical: Making your own peanut butter can be more cost-effective than purchasing it from the store, especially when you buy large bulk containers of peanuts.