Get two new free healthy recipes each week. Sign Up

Peanut Butter Lite

Peanut butter spread made from real peanut butter, with half the fat and calories.  Full recipe here:


half the calories / half the fat / no artificial ingredients or added sugar

This is peanut butter spread made from real peanut butter—none of the added sugars or processed ingredients included in many of the lower-fat peanut butter alternatives on the market. It’s great for anyone who has to stick to a low-fat diet or is on Weight Watchers and wants a lower-points alternative to regular peanut butter.

1/2 the calories / 1/2 the fat / no sugar or artificial ingredients. Full recipe here:

And even people like myself—who love real peanut butter so much it’s normal for them to go through a large container in less than a week—might enjoy this lighter  recipe, not for the lowered fat content but for its ease of spreadability.

Where you can use this recipe:

  • on sandwiches
  • in smoothies
  • spread on sliced fruit
  • as icing for cupcakes or brownies
  • eaten plain on a spoon

banana muffin

Or try it on top of a Single Serving Banana Muffin

I’m sure there will be comments from people telling me that—with just 2 ingredients—this is not a real recipe. So let me clarify: I’m not trying to say it is! Sometimes I stumble across a fun and simple idea that is way too exciting not to share, and this is definitely one of those times!

Once you make this, you will want to put it on everything!

Peanut Butter Lite

Peanut Butter Lite

(makes about 1/3 cup)

  • 1/4 cup natural peanut butter OR cashew butter, sunbutter, almond butter, etc.
  • level 2 tbsp water or milk of choice

Stir the ingredients together with a fork (or double the recipe and use a blender). At first, it will look really thin. Just keep stirring, breaking up the nut butter as you stir. Eventually (after about 2 minutes of stirring), it will take on the consistency of frosting. I’ve had good results with both Whole Foods 365 crunchy peanut butter (blue container) and Trader Joes cashew butter and almond butter. If a thinner consistency is desired, feel free to add more liquid.

Peanut Butter Lite Frosting

Either add stevia or sugar to the above recipe OR replace the water in the above recipe with pure maple syrup or honey (don’t use honey for strict vegans) along with a scant 1/4 tsp pure vanilla extract. Stir, then add water or milk of choice if needed to thin it out. Keep stirring until the desired consistency is reached. If using as a frosting, it’s best to serve items directly after frosting.

View Peanut Butter Lite Nutrition Facts



on-the-go breakfast

Oatmeal Breakfast Trail Mix Cupcakes  {featured by Fitness Magazine}

Published on March 27, 2015

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
featured on The 
Today Show, CNN, 
Fox, The 
Huffington Post, and 
ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day.

Learn more about Katie

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes

Popular Right Now

Reader Interactions


Leave a comment or reviewLeave a rating
  1. Megan says

    I love simple, creative ideas like this! Sometimes I feel like trying something new, but don’t want to deal with the sink full of dirty dishes when I’m done. I have a jar of peanut butter that’s less than half full. I’m going to try adding the water and mixing it up in the jar. How long with this keep if I store it in the pantry?

  2. Hollie says

    This is interesting. I have seen the PB recipes that are half the calories. I always get a good source of healthy fats from PB. It might be a good add in for baking though!

  3. Meredith says

    Yum! I have made similar concoctions by adding applesauce, yogurt, or chia gel to peanut butter. All are delicious!

  4. Alanna says

    I thought this was your banana butter at first (looks similar!), but great idea! I’ve been going through an insane amount of nut butter lately, and since the good stuff can be expensive, this sounds like a great way to stretch it out. Love the frosting idea, too. 🙂

  5. Rachel Sandler says

    This looks so spreadable! And dunkable… I’m imaging putting bananas on skewers, dipping then in liquid nitrogen, then dipping them in this…

    Do you have any trouble with the natural peanut butters separating after you do this?

  6. C says

    Hello Katie,

    With all due respect, may I please just be honest with one disagreement I have with what you posted here? As somebody recovering from an eating disorder, I don’t see how it’s advisable to suggest that a “Lite” version of peanut butter could aid those who are recovering from a (restrictive, I assume you mean) eating disorder. While those who have healthy minds can freely do what they want with their peanut butter, suggesting that someone with a genetic inclination to obsess over food and weight to practice this is really just justifying eating disordered individuals to remain in their disordered ways. It’s important to remember that a person with a healthy mind can deal with this recipe in a healthy way, but eating light/ sugar-free/ low-carb is generally never a for somebody recovering form a restrictive disorder as it still enables their mindset, regardless of how it could be justified as a “baby step”, it could definitely be triggering. I mean no offense, I just hope you realize it may not be advisable to give this information, as I feel as if it could be detrimental to anybody recovering from an illness such as anorexia nervosa, and I’m sure most people who have worked with eating disorder patients and know how o deal with their nutritional and psychological needs, would agree.

    • Chocolate Covered Katie says

      Hi C,

      Thank you for taking the time to leave your input; I really appreciate it. I had put that line into the post because a lot of readers have left me comments over the years saying they’re afraid to eat peanut butter or asking for a substitute when one of my recipes calls for it. I was hoping that, maybe if they weren’t willing/able to eat full-fat peanut butter yet, this could at least be a start. But I can see your point, and the last thing I’d want to do is cause someone to struggle more than he or she already is. I went ahead and took the line out of the post. Hopefully, if you’ve read my blog for a while, you know I am a huge proponent of eating real foods—fats included. 🙂

      • C says

        Thank you very much, Katie! I enjoy your website very much and I appreciate that you made the alteration so that nobody’s mental health would be put at risk!

      • Chelsea says

        Hey girl, I would just like to add that this site was a go-to during the recovery of my restrictive eating disorder. Admittedly it was the low calorie options that drew me to this site when I was still stuck in that mindset, but I still loved them when I was recovering, I just ate more of them. I wouldn’t want you to feel responsible for anyone’s mindset, although I appreciate your sensitivity as well. Recovery is rough, to say the least. Love your work.

      • Nikki says

        I appreciate recipes like this. I am neither overweight nor suffering from an eating disorder, just your average reader wanting to live a balanced life which definitely includes peanut butter as is but can also include this method when I want more of a dip or frosting.

      • Net says

        Thank you Katie for taking out that line. It struck me when first reading this recipe and my thoughts mirrored ‘C’. During ED recovery treatment people are encouraged to refrain from choosing reduced calorie/fat products and engaging in what is considered disordered behavior such as watering down products to increase volume and lower the calories. I’m sure you had meant well by your suggestion but it is actually a destructive behavior in reality for someone in recovery to be adding water into peanut butter as a ‘baby step’. It is an action that would prolong the fear of foods whilst reinforcing calorie avoiding/restricting behaviors.

      • MarkDFitness says

        I just stumbled onto this from doing a simple google search. For me and perhaps others, we LOVE peanut butter but it does not always return the love. Where I should be using 1 TBSP, I sometimes and up using more. This may be a real trick to help enjoy that peanut heaven without adding too many calories. Remember, 4 calories per gram of carbs but 9 for fat.
        Being a fitness person, I go through lean bulks and more lean periods for either to compete or just look and feel healthier. I am always looking for healthy ideas and I think this may be a winner.
        Thanks for posting this!

  7. Beth B says

    Katie – You’re brilliant! I love almond butter and peanut butter and this way I can eat even more! Thank you!!!

  8. Nicole {} says

    This is a great idea, especially to extend the jar of pb when it’s getting dangerously low! Love the spread-ability factor too. I bet this would work awesome with your Greek yogurt recipe too (mixed in instead of the almond milk/water)!

  9. The Holistic Herbivore says

    I love finding ways to lighten up my meals! I eat simple mealy 85% of the time! This is a perfect way to have your cake and eat it too!

  10. Cece says

    Hmm! This is a good idea! I would always do something similar butter to make whipped butter (1 cup butter, 1 cup water) but I never thought about doing it with PEANUT butter!

    • Emma says

      Oh my goodness, what a fantastic idea. Do you melt the butter first or just soften it? I assume you can’t use it in baking, but for spreading, this might be a game-changer!

      • Cece Leskova says

        Hey there! I usually just leave it out of the refrigerator for about half an hour to soften it and then just blend it up. You definitely can’t use it in baking (I’ve actually never tried to, but I really don’t think it would work out well) but for spreading its wonderful. They used to do this a lot in depression-era/War times to make butter last longer! 🙂
        If you add a bit of honey when you blend it you get this amazing honey butter spread that’s supper delicious, too!

  11. Sandy says

    Quick question for you. Do you drain the oil that floats on the top of a jar of natural peanut butter first? I tried this with a jar of natural peanut butter that I had drained the excess oil from, and it did not work. It just became a thick chunky mess of peanut butter clusters, however, it tasted wonderful. Any suggestions for what I did wrong?

    P.S. LOVE your blog and have tried many of your recipes-they are delicious!!

  12. Bethany S. says

    This is very similar to my peanut butter frosting recipe. I mix a couple tablespoons of PB with 1T protein powder, a doonk of THM Stevia, and unsweetened almond milk; stir well to frosting consistency. Yum!

  13. Anna says

    I wonder if mixing this well enough could create a whipped-like texture! Love the store bought whipped PB spreads but disappointed they contain hydrogenated oils. I will have to experiment! 🙂

  14. Cait says

    You wouldn’t think that a recipe this simple could change your life, but…..
    My bananas will never be the same again.

  15. Maria says

    Has anyone tried this with coconut butter? Do you think it would work?

    Personally, although I enjoyed the idea, Id suggest consuming the lite pb quickly :p I made a jar of it and although it tastes fine, it doesnt smell nice, so i just use it for myself

  16. Candice says

    Hey! I just checked the nutrition stats and it seems hard to be that low… I got around 130 cal/ 2 tablespoons. Thanks and sorry to bother ya! Just don’t want to get addicted to this and it be higher than expected… It looks great.

  17. Christina says

    This turned out great! I made it with Smart Balance creamy peanut butter and regular (sweetened) almond milk. Next time, I’m going to use this technique to make your Gingerbread Peanut Butter. That recipe is delicious, but the spices make it difficult to spread. The almond milk would help thin it out. Thank you for the great idea!

  18. Christina says

    This turned out well! It’s a great way to make a thick nut butter more spreadable. My issue with chunky peanut butter and some natural nut butters is that they’re hard to spread without shredding the bread. This recipe is a way around that. Thank you for the great idea!

  19. Mogli says

    That looks amazing! Sounds so simple but seems absolutely delicous <3
    I´m definitely going to make it as my next raw cake topping! 🙂

    By the way… I just started my own food blog about two weeks ago..and would be so happy if you guys would check it out at:

  20. Auntbot says

    There is no way this is half the calories of regular peanut butter. At best it is app. 3/4 of the calories. My calculation show regular peanut butter is 96 calories for 1 Tbs. This recipe comes in at 72 calories for 1 Tbs.

  21. Meredth says

    This might be a silly question, but if you are adding half as much water as peanut butter, how does it end up being half the calories? Wouldn’t it have to be half peanut butter and half water to be half the calories?

Leave A Reply


25 NEW Healthy

Dessert Recipes

Don't miss out on the top free tips and tricks to making the absolute BEST healthy recipes of your life!

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes