How To Make Your Own Low Fat Peanut Butter Spread

Make Your Own Low Fat Peanut Butter Spread

I’ve learned how to make the perfect low fat peanut butter spread so I can have peanut butter with any meal type!

Make Your Own Low Fat Peanut Butter Spread

One thing I missed when I first started Trim Healthy Mama was a good old peanut butter and jelly sandwich. We can have sprouted bread. We can have this fluffy, white FP Wonderful White Blender Bread. And we can have low-carb tortillas. But those options didn’t always work well for a peanut butter or peanut butter and jelly sandwich.

The sprouted bread had the best texture and stability for a peanut butter and jelly sandwich but using a carb filled bread with a fatty peanut butter would create what’s called a crossover. Crossing the 2 fuels together is allowed, occasionally, on plan but it isn’t very conducive to weightloss. I’m in weightloss mode so I try to keep my fuels separated as much as possible. I’ll have a couple crossover meals during that time of the month (tmi?) to help with my hormones. I seem to need them then. But I avoid them the rest of the month when possible.

Wonderful White Blender bread works ok for a PB&J but I can never get mine to really hold up. The bread is super soft. It works better when toasted but I still prefer the sprouted bread. And the tortillas are ok, but still, not a “real” sandwich feel.

So, what’s a girl to do when all she wants is a good ole peanut butter and jelly sandwich? Make her own low fat peanut butter spread and slather that sprouted bread up! WOOT!

Low Fat Peanut Butter and Jelly Sandwich

Trim Healthy Mama sells a Defatted Pressed Peanut Powder. You can find peanut powder in stores. But it usually contains sugar. And I’m trying to avoid as much sugar as possible to I’d rather not even have trace amounts of added sugar if I can help it. That’s why I LOVE the THM Defatted Peanut Powder! That’s all it is and I can make my own peanut butter spread to suit me texture-wise and taste-wise. WIN! WIN!

It only takes a few ingredients. Defatted Peanut Powder, Sweetener (optional), Salt (optional) and water. I also like to add a little THM Integral Collagen to mine. This is just another way for me to get my collagen in and it adds some extra protein, if you need it. It also adds to the texture and keeps it from being too runny. I’m not having any other added fat source, I will also add 1/2 tsp of MCT oil to my spread as well. This gives it a great peanut butter texture and lets me get my 5 grams of allowed fat into my E meal. (we’re allowed and encouraged to have 5 grams of added fats to our E (carb) meals. It helps balance everything.

This recipe was inspired by and adapted from Peanut Junkie Butter in the THM Cookbook.

Defatted Peanut Powder

You just mix all the ingredients in a bowl, slather some on your bread, add your no-sugar added fruit spread (or make your own) and enjoy that bad boy!

Here’s your recipe card for this Low Fat Peanut Butter Spread

Make Your Own Low Fat Peanut Butter Spread

Low Fat Peanut Butter Spread

Author: Crystal Martin
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  • 1/2 cup THM Defatted Pressed Peanut Powder
  • 1/4 tsp Mineral Salt (optional or to taste)
  • 1/4 tsp Pyure Brand Sweetener – ground (optional or to taste)
  • 1/2 tsp MCT Oil
  • 1 scoop THM Integral Collagen
  • 6 TBSP Water (more if needed)


  • Whisk together all ingredients, except water.
  • *NOTE*: If you like your peanut butter sweeter or saltier adjust the amounts of sweetener and mineral salt to your own preference.
  • Add water 1 TBSP at a time until desired consistency is reached. 6 TBSP works well for me with 1/2 tsp MCT Oil. This gave me the nice, peanut butter texture shown in the photo. Add more or less as needed.


You can also use THM Gentle Sweet (it’s already powdered) in double the amount. It’s half as sweet as Pyure or Super Sweet.
Nutrition Note:These nutrition facts were calculated automatically by our recipe card and do not include sugar alcohols or net carbs. I cannot guarantee the accuracy of these nutrition facts but I believe the macros are actually lower than shown here.


Serving: 1grams
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If you try our peanut butter spread recipe, be sure to leave a comment, below, and let us know what you think! What are some other ways, besides a sandwich, you use this peanut butter spread?

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THM Defatted Pressed Peanut Powder

THM Integral Collagen


THM Super Sweet

THM Gentle Sweet – Xylitol Free

Pyure brand sweetener

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