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Is Peanut Butter Gluten-free?
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Is Peanut Butter Gluten-free?

Estimated time to read 5 minutes

Mmmmm, peanut butter … this tasty treat is loved in cookies, sandwiches, as a dip for apples and other fruits, and even by furry friends!

But when it comes to healthy eating, it can be tough to determine if this delicious spread is compliant with popular diets, like keto, paleo, and gluten-free.

Today, we’re exploring if peanut butter is approved on the gluten-free diet to take the guesswork out for those on a gluten-free diet!

Proper Good Perfectly Plain Oatmeal with Peanut Butter & Banana Topping

What does gluten-free mean?

If you’re new to the concept of a gluten-free diet and wondering how it’s different from all of the different diets out there, don’t worry! We’ve got you covered. ;) 

A gluten-free diet eliminates foods and beverages that contain gluten components. That’s because when some people eat gluten, they have a negative reaction, either internally that you can’t see (like a stomach ache), or externally that you can (like a rash), or both. 

Gluten is a common allergy and for those with a gluten sensitivity, but people who don’t have gluten allergies can benefit from a gluten-free diet, too! Often, a gluten-free lifestyle can result in better digestion, improvement in skin conditions, weight loss, and more.

Here at Proper Good, we create soups, chilis, and oatmeals to accommodate all types of dietary needs and lifestyles. This includes the gluten-free diet, and we have a pre-selected pack of delicious gluten-free meals that help empower you to live your best gluten-free life!

And if we HAD to pick favorites (it’s hard!), one of our go-to Proper Good oatmeals is the Choc, Peanut Butter, and Banana. This scrum-diddly-umptious flavor is gluten-free, plant-based, and dairy-free with a stir-in packet containing dutch cocoa, peanut butter, crunchy banana pieces, and maple syrup powder. It also contains 8 grams of protein and 6 grams of fiber to keep you full all day long!

Choc, Peanut Butter & Banana Oatmeal - Eat Proper Good

Is peanut butter gluten-free?

Because of its restrictive nature, a gluten-free lifestyle can be hard to start and maintain. It’s tricky to navigate which foods are off limits. And peanut butter is a favorite food for many people! Peanut butter is a perfect star ingredient of a main or side dish … or straight out of the tub as a treat. (we won’t tell! ;) )

Peanut butter is high in calories and fat and should be enjoyed in moderation, but it has several key health benefits. Peanut butter is high in protein and rich in key vitamins and minerals, including magnesium, phosphorus, and zinc. Eating an appropriate serving size of peanut butter can aid in weight loss, boost heart health, promote muscle growth, and manage blood sugar levels.

So now to settle the big question of the day: is peanut butter gluten-free?

In short, yes! Peanuts are a naturally gluten-free food, so products like peanut butter, peanut flour, and peanut oil are all gluten-free, too!

It’s also important to note that like peanuts and peanut butter, there are many uses for defatted peanut flour, too. This type of flour is an excellent way to add flavor, texture and nutrients to any recipe. Plus, when mixed with rice or tapioca flour, peanut flour can be a perfect addition to popular treats like cookies, breads, waffles, dumplings, and more.

Other gluten free nut butters

While peanut butter is certainly a popular spread, there are soooo many tasty nut butters out there to enjoy! We’ve broken down a few favorites and whether each is gluten-free or not.

Almond butter

With a delectable nutty flavor, almond butter is derived from ground almonds, which originate from the fruit of an almond tree. Almonds contain many key vitamins and minerals, including vitamin E, and two tablespoons of almonds give you 53 percent of your needed daily vitamin E intake.

Like peanut butter, almond butter is naturally gluten-free! However, almond butter is commonly considered the better choice for those who are attempting to completely avoid wheat.

Almond butter can be enjoyed in a variety of ways. We personally love using almond butter in sweet concoctions, like this Maple Cinnamon Gluten-Free Waffle recipe. Enjoy these pancakes alongside Proper Good Apple Cinnamon Oats for a filling, hearty, AND gluten-free breakfast before heading out the door!

Cashew butter

This up-and-coming nut butter does not contain omega-3 fatty acids like some of its counterparts. Plus, cashew butter is rich in monounsaturated fatty acids, essential amino acids, as well as magnesium. The assortment of nutrients in cashew butter can help support healthy blood pressure, sugar and cholesterol control, bone health, and metabolism.

Cashew butter is indeed gluten-free!

Many people enjoy cashew butter instead of almond or peanut butter due to its milder flavor with hints of sweetness. Cashew butter is often creamier, which makes it an ideal baking ingredient in smoothies, cookies, and other tasty treats!

Hazelnut butter

Those looking to lower cholesterol levels, improve digestion, reduce weight gain, and support heart health might find an ally in hazelnut butter! This spread is full of vitamin E, healthy fats, protein, and dietary fiber and is an excellent addition to many favorite dishes. It’s also gluten-free.

Hazelnut butter has a richer taste than more mild counterparts like cashew butter. It provides a bolder flavor and taste to spice up even the simplest of recipes, like these Oatmeal White Chocolate Chip Blueberry Cookies. While the recipe we created doesn’t call for hazelnut butter, it could be a great addition! Simply heat up 2 tablespoons of hazelnut butter in the microwave and drizzle on top of each cookie for a guilt-free indulgence!

Gluten free cooking tips

If you’re new to cooking gluten-free foods, there are some aspects to get used to! Here are a few gluten-free cooking tips, and we pulled some helpful advice out below:

  • Gluten-free flours absorb more liquid
  • Gluten-free batters benefit from over-mixing
  • Gluten-free batters need extra time to rest
  • Gluten-free batter often requires longer bake times

Gluten-free cooking can feel tough, but with a few simple nut butters in your pantry, you can add creaminess, texture, and variety to favorite recipes! To summarize, most nut butters are in fact gluten-free, including peanut butter, almond butter, cashew butter, and hazelnut butter.

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