This Beanut Butter spread is so simple and creamy and made with peanut butter, blended white beans, and a few Medjool dates. Blending in white beans provides a nice boost of fibre and plant-based protein! This spreadable butter is perfect in sandwiches, on crackers or as a dip for fruit.
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Beanut Butter has been all over social media lately and as a dietitian, anything that adds beans and still tastes great, I am here for! This spread still tastes like peanut butter, just a little lighter and creamier. After making my Beanut Butter Energy Balls, I knew I wanted a version that was just the spread. It takes about 5 minutes in the food processor or blender, tastes like peanut butter, and is an easy way to add plant-based iron and protein to your toddler's sandwich.
Why You'll Love This Beanut Butter Spread
- Tastes like peanut butter: White beans have a very mild flavour, so the peanut butter is what comes through.
- Sweetened with dates: Three Medjool dates add a little natural sweetness, with no added sugar.
- Plant-based iron and protein: Blending in white beans adds plant-based iron, protein and fibre to an everyday sandwich spread.
- Soft and easy to spread: It's softer than regular peanut butter, so it's easy to spread in a thin layer on toast for little ones.
- Ready in 5 minutes: Everything goes into the food processor or blender at once, so there's no cooking and very little cleanup.
- So versatile: Use it on sandwiches, as a dip for fruit, on crackers or anywhere you'd use peanut butter.
The term "beanut butter" was made popular by Chris Sanford, who blends peanut butter with a tin of beans. I love that it's a simple, budget-friendly way to get more beans into the week!
This spread contains peanuts, which are a common allergen and often not allowed in daycares and schools. If you're packing it in a lunchbox, check your child's daycare or school allergy policy first.
Ingredients for Beanut Butter
You only need a few simple ingredients for this spread!
- White beans: Canned cannellini beans, drained and rinsed. They're mild, creamy and blend up smooth, and they add plant-based iron, protein and fibre. Rinsing them well helps keep the flavour neutral and lowers the sodium.
- Smooth natural peanut butter: Gives the spread its peanut butter flavour, along with protein and healthy fats. Smooth works best for a creamy texture.
- Medjool dates: Pitted dates add a little natural sweetness and help make the spread extra creamy. Soft, fresh dates blend the smoothest.
- Vanilla extract: Rounds out the flavour and makes the spread taste a little sweeter.
- Almond milk: Thins the spread so it's soft and easy to spread on a sandwich.
I love finding easy ways to add more beans. They're so versatile and a great way to add fibre, iron and plant-based protein for kids. But I also like to continue offering beans whole at meals, so little ones get to know them in different forms.
See recipe card for quantities.
How to Make Beanut Butter
This comes together in a food processor or blender in about 5 minutes. Everything goes in at once - the key is blending it a little longer than you think you need to, so it ends up silky smooth.
Drain and rinse the white beans, then add them to a food processor or blender with the peanut butter, pitted dates, vanilla and almond milk.
Blend, stopping to scrape down the sides a few times. Keep going a little longer than you think you need to, until there are no bits of date or bean left and it's completely smooth.
Check the texture. If it's thicker than you'd like, add another splash of almond milk and blend again.
Scoop the beanut butter into a jar and store it in the fridge. It will firm up a little as it chills.
Enjoy! Spread it on a sandwich, serve it as a dip for fruit or spread it on crackers.
Substitutions
Here are a few simple swaps if you need to work with what you have:
- White beans: Any white bean works here. Cannellini, navy and great northern beans are all mild and creamy, so they blend up smooth.
- Peanut butter: Smooth almond butter is a great swap and makes the spread just as creamy.
- Almond milk: Any milk works, including cow's milk, oat or soy milk.
Variations
This is a great base recipe that's easy to change up. Blend in a tablespoons of cocoa powder for a chocolate beanut butter, or add a pinch of cinnamon for a cinnamon roll version. For more fibre and healthy fats, blend in 1-2 tablespoons of ground flax or hemp hearts.
If your little one loves beans in recipes, try my Peanut Butter Banana Chickpea Muffins or these Black Bean Brownie Cookies.
How to Serve Beanut Butter
Use it anywhere you'd use peanut butter! Here are a few of our favourite ways to serve it:
- Sandwiches: Spread a thin layer on bread for a classic peanut butter sandwich, add jam or sliced banana, or roll it up in a tortilla for pinwheels. Cut into strips or small squares for younger toddlers.
- Fruit dip: Serve it with thinly sliced apple, pear or strawberries. Pairing it with vitamin C-rich fruit like strawberries helps your child absorb the iron from the beans.
- Crackers: Spread it on crackers or rice cakes and serve with cheese and cucumber on the side for an easy snack plate.
- Toast and oatmeal: Spread a thin layer on toast, or swirl a spoonful into warm oatmeal or plain yogurt.
Equipment
- Food processor (or a high-speed blender)
- Silicone spatula
- Jar or airtight container
Storage
Store beanut butter in an airtight jar or container in the fridge for up to 4 days. It firms up as it chills, so give it a stir (and a splash of water or milk if needed) before spreading.
Toddler Tip
For toddlers, spread beanut butter in a thin, even layer on toast or crackers rather than serving it by the spoonful, and offer a drink of water or milk alongside. And while it can be tempting to "sneak" the beans in, let your little one watch you add them to the food processor as this helps build trust around food.
FAQ
Not really! White beans have a very mild flavour, so the peanut butter is what comes through. The beans mostly make the spread softer and creamier. Rinsing the beans well helps keep the flavour neutral.
Cannellini, navy and great northern beans all work well because they're mild and creamy. Use canned beans that have been drained, rinsed and patted dry.
Yes! Spread it in a thin layer on toast or crackers, or as a dip with fruit. Although it is less thick and sticky compared to regular peanut butter, it should still be offered in a thin layer (and you can always thin it out even more for younger toddlers as needed. It contains peanut, which is a common allergen, so only serve it once peanut has already been introduced.
It usually just needs more time! Keep blending a little longer than you think you need to, and scrape down the sides as you go. Soft, fresh Medjool dates and a small food processor or high-speed blender give the smoothest result.
Keep it in an airtight container in the fridge for up to 4 days. Since it's made with beans and has no preservatives, it doesn't last as long as regular peanut butter and needs to stay refrigerated.
Recipe
Beanut Butter (Peanut Butter White Bean Spread)
Equipment
- Food processor (or a high-speed blender)
- Silicone spatula
- Jar or airtight container
Ingredients
- ⅓ cup white beans canned cannellini, drained and rinsed
- ¼ cup smooth natural peanut butter
- 3 Medjool dates pitted
- 1 teaspoon vanilla extract
- 2 tablespoon almond milk plus more as needed
Instructions
- Add the drained and rinsed white beans, peanut butter, pitted dates, vanilla and almond milk to a food processor or blender.
- Blend, scraping down the sides as needed. Keep blending a little longer than you think you need to, until completely smooth.
- If it's thicker than you'd like, add another splash of milk and blend again.
- Transfer to a jar or airtight container and store in the fridge.
Notes
Nutrition
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