Beanut Butter Recipe: The Viral Bean-Based Spread

Estimated Yield: 1¾–2 cups | Serving Size: 2 tablespoons | Total Servings: Approximately 14–16

• Canned Great Northern or cannellini beans (1 can, 15 ounces): Provide fiber and plant-based protein while creating a smooth, creamy base. Substitute canned navy beans using the same drained weight, and blend thoroughly for a smooth texture.

• Dry powdered peanut butter (½ cup): Adds peanut flavor and protein with less fat per equal weight than conventional peanut butter when using standard defatted peanut powder. Substitute ¼ cup creamy peanut butter, starting without added water and adjusting gradually because regular peanut butter contains more natural oils.

• Pure maple syrup (1–2 tablespoons): Adds sweetness and carbohydrates while balancing the earthy flavor of the beans. Substitute an equal amount of honey without changing the liquid measurements, but note that the recipe will no longer be vegan.

• Fine salt (⅛ teaspoon): Enhances peanut flavor without meaningfully contributing calories, protein, fat, or carbohydrates. Substitute fine sea salt in the same amount, reducing it if your powdered peanut butter already contains added salt.

• Cold water (0–3 tablespoons, as needed): Adjusts consistency without adding calories or macronutrients. Substitute unsweetened almond milk in equal amounts, adding it gradually because different brands may affect the finished texture.

Required Equipment: A food processor with at least a 4-cup capacity or a high-speed blender designed to handle thick mixtures, plus a spatula and measuring spoons.

1. Drain and rinse one 15-ounce can of Great Northern or cannellini beans under cool running water. Shake off excess moisture to prevent a watery spread.

2. Combine the rinsed beans, ½ cup dry powdered peanut butter, 1 tablespoon maple syrup, and ⅛ teaspoon salt in the food processor or blender.

3. Blend for 30–60 seconds until the beans break down into a thick paste. Stop and scrape down the sides with a spatula to incorporate any remaining peanut powder.

4. Add 1 tablespoon cold water if needed, then blend again. Continue adding water 1 teaspoon at a time, using no more than 3 tablespoons total, until the mixture becomes smooth and spreadable.

5. Taste the Beanut Butter and adjust the flavor. Add up to 1 additional tablespoon of maple syrup for sweetness or a little extra peanut powder for stronger peanut flavor, then blend briefly to combine.

6. Transfer the finished Beanut Butter to a clean, airtight container and secure the lid.

• Fix a grainy texture: Blend the Beanut Butter for an additional 30–60 seconds, scraping down the sides as needed. If it still feels gritty, add 1 teaspoon of water at a time, staying within the recipe’s 3-tablespoon maximum.

• Account for thickening after chilling: White bean starches and peanut powder can make the spread noticeably firmer in the refrigerator. Stir thoroughly before serving, adding a few drops of water only if needed to restore a creamy consistency.

• Enhance the peanut flavor: Add ¼ teaspoon vanilla extract or ⅛ teaspoon ground cinnamon to soften the mild bean aftertaste. For a stronger roasted peanut flavor, blend in an additional tablespoon of powdered peanut butter.

Refrigeration: Store homemade Beanut Butter in a clean, airtight container in the refrigerator at 40°F (4°C) or below for up to 3–4 days. Refrigerate promptly after preparation and use a clean spoon for each serving.

Freezing: Freezing isn’t recommended for the best texture because the bean-based spread may separate or become grainy after thawing. If frozen, thaw in the refrigerator and stir thoroughly before serving.

Signs of Spoilage: Discard Beanut Butter if you notice mold, a sour or unusual smell, unexpected discoloration, or a slimy texture. Harmful bacteria aren’t always detectable by sight or smell, so discard leftovers after 3–4 days, even if they appear normal.

Meal Prep Tip: Divide the spread into small airtight containers for convenient breakfasts and snacks throughout the week. Prepare only what you can reasonably finish within the recommended refrigeration period.

Beanut Butter contains considerably less fat and fewer calories than traditional peanut butter when prepared with white beans and defatted peanut powder. The exact nutritional values depend on the bean variety, peanut powder brand, maple syrup quantity, and final yield.

Nutrient (per 2 tbsp)	Beanut Butter (estimated)	Traditional Peanut Butter
Calories	35–45 kcal	190 kcal
Protein	3 g	7 g
Total Fat	0.5–1 g	16 g
Fiber	1–1.5 g	2 g
Net Carbs	3–5 g	5–6 g

Estimates assume approximately 260 g drained Great Northern beans, ½ cup PBfit-style powdered peanut butter, 1 tablespoon maple syrup, and a finished yield of 14–16 two-tablespoon servings. Net carbs are calculated as total carbohydrates minus dietary fiber; values are rounded and will vary by product and measured yield.

Macro Analysis: Beanut Butter is best suited to readers who want a lower-fat, lower-calorie spread with some plant-based protein, rather than an exact nutritional replacement for traditional peanut butter. Regular peanut butter provides more protein and fat per two-tablespoon serving, while this bean-based version offers a different balance of carbohydrates, fiber, and calories.

Does Beanut Butter actually taste like peanut butter?

Beanut Butter has a recognizable roasted peanut flavor, but it’s milder and less rich than traditional peanut butter. White beans create a creamy base, while powdered peanut butter provides the nutty taste; adding more peanut powder can help reduce the noticeable bean flavor.

Can I use different types of beans?

Yes. Great Northern beans and cannellini beans work especially well because they have mild flavors and soft textures. Canned navy beans are another option, although you may need to blend them longer to achieve a completely smooth spread.

Is Beanut Butter high in protein and fiber?

Beanut Butter provides plant-based protein and fiber, with an estimated 3 grams of protein and 1–1.5 grams of fiber per 2-tablespoon serving. This makes it a lower-fat, lower-calorie alternative to traditional peanut butter, but not a direct nutritional replacement, since regular peanut butter contains more protein and fat per serving.

Can I make Beanut Butter without powdered peanut butter?

Yes. Substitute ¼ cup of creamy peanut butter for the ½ cup of powdered peanut butter, and begin blending without added water. Regular peanut butter contains more natural oils, so the finished spread will be richer and higher in fat.

Is Beanut Butter vegan and gluten-free?

Beanut Butter can be vegan when made with maple syrup and plant-based ingredients. The basic ingredients are naturally gluten-free, but check the peanut powder and other packaged ingredient labels for additives or cross-contact if you need to avoid gluten.

Can I make Beanut Butter ahead of time?

Yes. Prepare the spread up to 3–4 days before serving and keep it refrigerated in an airtight container at 40°F (4°C) or below. Stir before using if the texture changes slightly during refrigeration.

Beanut Butter is a simple way to turn everyday pantry ingredients into a creamy, peanut-flavored spread with less fat than traditional peanut butter. With canned white beans, powdered peanut butter, and a little maple syrup, you can make a batch in about five minutes.

It won’t taste exactly like regular peanut butter, but that’s part of knowing what to expect. The mild beans create a smooth base, while the peanut powder brings the flavor. Adjust the sweetness and consistency to make it work for your morning toast, oatmeal, or favorite snacks.

For a richer dip to serve with apple slices, see our Cream Cheese Caramel Apple Dip.

Give this Beanut Butter recipe a try and see how you like it.