Creating a low sugar, low carb, and high protein peanut butter involves modifying a traditional peanut butter recipe to reduce the sugar and carbohydrate content while increasing the protein content. Here’s a simple recipe you can try at home:
Ingredients:
- 2 cups dry roasted peanuts (unsalted)
- 2 tablespoons protein powder (whey protein isolate or a plant-based protein powder)
- 1-2 tablespoons powdered erythritol or monk fruit sweetener (adjust to taste)
- 1/4 teaspoon salt (optional)
- 1-2 tablespoons peanut oil (optional, for smoother consistency)
Instructions:
- Roast the Peanuts:
- If your peanuts are not already roasted, you can roast them by spreading them on a baking sheet and baking in a preheated oven at 350Β°F (175Β°C) for about 10-15 minutes, or until they become aromatic. Be careful not to burn them.
- Blend the Peanuts:
- Once the peanuts are cooled, place them in a food processor or high-powered blender. Blend until the peanuts form a thick paste.
- Add Protein Powder:
- Add the protein powder to the peanut paste and blend again until well combined.
- Sweeten to Taste:
- Add the powdered erythritol or monk fruit sweetener in small increments, blending and tasting until you reach your desired level of sweetness.
- Adjust Consistency (Optional):
- If you prefer a smoother peanut butter, you can add peanut oil gradually until you achieve the desired consistency.
- Add Salt (Optional):
- If you like a hint of saltiness, add salt to taste and blend again.
- Store:
- Transfer the peanut butter to a jar with a tight-fitting lid. Store it in the refrigerator to maintain freshness.
Tips:
- Adjust sweeteners and salt to your taste preferences.
- Experiment with different protein powders to find the one that suits your taste.
- If you’re watching your calorie intake, be mindful of the amount of added oil.
This homemade peanut butter should be lower in sugar and carbs compared to commercial options. It’s also a good source of protein, making it a healthier choice for those looking to reduce their sugar and carb intake while increasing protein consumption.
