Low Fat Peanut Butter

10 Servings120 cals

Looking for a low calorie and healthy alternative to peanut butter? How about a Low Fat Peanut Butter recipe made using chickpeas? This high protein peanut butter is easy, takes just minutes to make, delicious, and CHEAP!

Since we’re using chickpeas you’re going to need either a food processor or blender for this recipe. This is used to help quickly smooth out the chickpeas.

Add right into your food processor or blender 1/4 cup of unsweetened milk substitute, 2 tablespoons of coconut flour, 8 tablespoons of powdered peanut butter, 1 can of drained & rinsed chickpeas, 1 tablespoon of peanut butter, and 3 scoops of a vanilla protein powder.

Switch up the flavor of your low fat peanut butter alternative by switching up the flavor of your protein powder! Banana, coffee, chocolate, mocha, and so on. Let us know your favorite flavors to use in the comments below.

Don’t like the taste of chickpeas? Don’t worry! Rinsing your chickpeas will help give them a much more “neutral” flavor in recipes like these.

Process or blend all of your ingredients together for around a minute or until it looks like peanut butter.

Pour your low fat peanut butter into a storage jar/container and put it in the fridge. I like to store mine in some half pint mason jars like these.

Is your mix too thick? If it’s having trouble processing or blending you can slowly add in some water or more milk substitute until it starts to.

Use this low fat peanut butter as a topping on our Low Carb Microwave Cheesecake!

Low Fat Peanut Butter Recipe

Low Fat Peanut Butter

Looking for a delicious, quick, and high protein alternative to peanut butter? Try this Low Fat Peanut Butter recipe made with chickpeas!
4.67 from 3 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Dessert
Cuisine: American
Keyword: low fat, peanut butter, protein peanut butter
Servings: 10 Servings
Calories: 120kcal
Cost: $1.90

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  • 3 Scoops Protein Powder - Vanilla
  • 16 Ounces Chickpeas - Reduced Sodium
  • 8 Tablespoons Powdered Peanut Butter
  • 2 Tablespoons Coconut Flour - or Oat Flour
  • 2 Ounces Milk Substitute - or Milk
  • 1 Tablespoon Peanut Oil


  • Drain and rinse your Chickpeas
  • Add all of your ingredients into either a blender or food processor
  • Blend or process everything together until it looks like peanut butter



Calories in the WHOLE recipe:
  • Calories: 1208
  • Fat: 32g
  • Saturated Fat: 4g
  • Sodium: 1102mg
  • Carbs: 107g
  • Fiber: 34g
  • Sugar: 16g
  • Protein: 123g
Calories in each serving (if you make 10):
  • Calories: 120
  • Fat: 3.2g
  • Saturated Fat: .4g
  • Sodium: 110.2mg
  • Carbs: 10.7g
  • Fiber: 3.4g
  • Sugar: 1.6g
  • Protein: 12.3g


Calories: 120kcal | Carbohydrates: 10.7g | Protein: 12.3g | Fat: 3.2g | Saturated Fat: 0.4g | Sodium: 110.2mg | Fiber: 3.4g | Sugar: 1.6g


  1. Autumn on March 13, 2016 at 12:00 am

    What can be used in place of the chickpeas and flour to reduce the carb content?

  2. Kev Moralito on February 17, 2016 at 12:00 am

    Thank you so much for this recipe. I’m going through a really busy patch of my life so having a spread like this to make sandwiches or top a rice cake is nice. Only about 62 calories per 2 tbsp (38g) according to my counter app. I had to put quite a bit of hot kettle water myself to get it creamy but it still came out good!

    Also your recipes have helped me become better at cooking overall to pack both flavor and nutrients while keeping calories low. Perfect for this stressful time! Lol thank you!

    • Derek Howes on February 19, 2016 at 12:00 am

      Thanks so much Kev! I hear ya on the stress eating!

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