High-Protein Peanut Butter Recipes: 6 Ideas With 25 g+ Protein
Peanut butter is delicious, but it is mostly fat: two tablespoons have roughly 8 g protein and around 190 calories. Used as a flavour, not the main protein, it makes high-protein food taste great.
The trick is to pair a small amount of peanut butter with a real protein source – skyr, chicken, tofu, milk or eggs. You get the taste you love and 25 g protein or more per portion.
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30 high-protein breakfast recipes with 30g+ protein, including quick, meal-prep and on-the-go options. PDF with shopping lists and a 4-week plan. · $12.00
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How to use peanut butter for protein
- 1 to 2 tbsp per portion – measure it, it adds up fast
- Pair it with skyr, quark, milk, chicken, tofu or eggs
- Powdered peanut butter has much less fat and relatively more protein
- Choose peanut butter with just peanuts and salt
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1. Peanut butter overnight oats
50 g oats, 150 g skyr, milk and one tablespoon of peanut butter, left overnight. See overnight oats. Roughly 30 g protein.
2. Chicken satay with peanut sauce
Grilled chicken skewers with a sauce of peanut butter, soy sauce, lime and a splash of water. With rice and cucumber. Roughly 40 g protein.
3. Peanut noodles with tofu
Noodles, crispy tofu, veg and a peanut-soy dressing. See high-protein tofu recipes. Roughly 30 g protein.
4. Peanut butter protein balls
Oats, peanut butter, protein powder and a little honey rolled into balls. Great with a coffee. Roughly 6 g protein per ball.
5. Peanut butter banana smoothie
300 ml milk, 100 g skyr, a banana and a tablespoon of peanut butter. See smoothies without protein powder. Roughly 30 g protein.
6. PB yogurt bowl
200 g Greek yogurt or skyr swirled with a spoon of peanut butter, berries and a few oats. Roughly 25 g protein.
Does peanut butter help build muscle?
It contributes some protein and healthy fats, but it is calorie-dense. Treat it as a flavour, not your protein source. More ideas: high-protein spreads, homemade protein bars and easy high-protein snacks.
How much protein do you need per day? The free protein calculator works it out in 30 seconds.
More snacks and meals like these: The High-Protein Cookbook, with protein and calories for every recipe.
Free: 10 High-Protein Foods Worth Building Meals Around.
The High-Protein Cookbook
Every recipe in one PDF – sorted by meal, instantly by email.
- ✔ Protein and calories for every recipe
- ✔ Shopping lists and meal prep tips
- ✔ Most recipes under 20 minutes, no protein powder needed
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Frequently asked questions
How much protein is in peanut butter?
Roughly 25 g per 100 g, or about 8 g in two tablespoons.
Is peanut butter good for weight loss?
It can fit, but portions matter. Two tablespoons have around 190 calories, so measure instead of scooping freely.
What is powdered peanut butter?
Peanuts with most of the oil pressed out, ground into a powder. Mixed with water it tastes like peanut butter with far fewer calories.
Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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