Inspiring healthier eating one dish at a time

(Almost) Fat Free Peanut Butter

Holy. Spoonfuls. Of. Deliciousness.  Raise your hand if you love peanut butter but won’t allow yourself to keep it in the house because it’s high in fat and calories.  First of all, let me tell you that the fat in peanut butter is mostly heart healthy, so it’s actually a healthy food to eat.  Whenever I say that to people, their face always lights up like a kid on Christmas morning.  That’s when I have to follow it up with – “BUT, all that healthy fat is still high in calories, so don’t eat too much”.  Anyone who’s looked can tell you that a 2 tablespoon serving of peanut butter has 190 calories (ouch), and anyone who’s ever measured, can tell you that 2 tablespoons is way less than anyone who likes peanut butter actually eats.

I don’t even know how I stumbled on this, but I found nearly Fat Free Peanut Butter – with only 1 gram of fat.  It’s powdered, and you mix it with water.  Or jelly.  Or a smoothie.  Or into the dressing for Thai Chicken Salad.  You get the picture. While you won’t get the exact mouthfeel because it’s lacking fat, you do get all the flavor of peanut butter with no artificial additives.  Two tablespoons of this stuff has only 45 calories, and – it comes in chocolate too!  I can think of a million ways to use it, and I’m going to start experimenting, so I’ll keep you posted.  For starters, here’s a guilt free sweet treat:


Eat well!


Guilt Free Chocolate, Peanut Butter and Banana "Ice Cream"

Yield: 3 servings

Serving Size: 4 oz

Guilt Free Chocolate, Peanut Butter and Banana

Pour this into 4 oz jam or mason jars for a perfectly portioned treat


  • 1 cup fat free chocolate milk
  • 1 banana, sliced
  • 1/2 cup chocolate or regular PB2 powder (or more to taste)
  • optional: chopped bits of dark chocolate, slivered almonds, lightly toasted


Put milk, banana and PB2 powder in a blender and blend until banana is smooth.

Pour into a container with a lid, cover, and freeze for 1-2 hours, or until mixture starts to thicken.

Stir to break up any ice crystals, and if desired add chocolate bits, nuts, or other mix-ins.

Return mixture to the freezer, and freeze until desired thickness.

This is best served slightly, but not completely frozen, so let it thaw a bit if well frozen.


Nutrition Facts
Serving Size 4 oz
Servings Per Container 3

Amount Per Serving
Calories 148 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 174mg 7%
Total Carbohydrate 27g 9%
Dietary Fiber 3g 12%
Sugars 18g
Protein 9g 18%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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