8 Healthy Meals With Peanut Butter
There’s nothing quite like peanut butter—creamy, rich, and comforting. Whether it’s spread on toast, drizzled over fruit, or swirled into smoothies, this pantry staple can transform ordinary dishes into nourishing, delicious meals.
In this post, we’ll cover 8 healthy meals with peanut butter—from sweet oatmeal bakes to savory noodle bowls—that prove peanut butter belongs in more than just a PB&J.
Is Peanut Butter Healthy?
Yes—when you choose natural peanut butter made with just peanuts (and maybe a pinch of salt), it can be part of a balanced diet.
Peanut butter is rich in:
- Healthy fats (mostly unsaturated)
- Plant-based protein (7–8g per 2 tablespoons)
- Fiber, magnesium, potassium, vitamin E, and niacin
✅ Tip: Look for brands like Georgia Grinders with minimal ingredients. Skip peanut butters with added sugar, hydrogenated oils, or fillers.
Nutritional Benefits of Peanut Butter
Here’s what you’ll find in 2 tablespoons of natural peanut butter (about 32g):
- Calories: ~190
- Protein: 7–8g
- Fat: 16g (mostly unsaturated)
- Carbs: 6g
- Fiber: 2g
- Magnesium: 57 mg (14% DV)
- Potassium: 200 mg
- Vitamin E: 17% DV
- Niacin (B3): 22% DV
These nutrients support heart health, stable blood sugar, satiety, and energy regulation.
8 Healthy Peanut Butter Meals to Try
Below are sweet and savory recipes that show just how versatile peanut butter can be.
1. Peanut Butter Banana Overnight Oats
A classic combo perfect for busy mornings.
- Oats + chia + banana + peanut butter + almond milk
- Prep in 5 minutes, refrigerate overnight
- Add chocolate chips or berries for fun toppings
2. Savory Peanut Butter Noodles
Creamy peanut sauce transforms simple noodles into a crave-worthy dinner.
- Sauce: peanut butter + soy/tamari + garlic + ginger + sesame oil
- Toss with whole-grain noodles, carrots, and peppers
- Add edamame or grilled chicken for protein
3. Peanut Butter Chickpea Curry
Plant-based, cozy, and ready in 30 minutes.
- Base: chickpeas, coconut milk, diced tomatoes, peanut butter
- Add warm spices (cumin, turmeric, paprika)
- Serve with quinoa for a complete protein
4. Peanut Butter Oatmeal Bake
Great for meal prep and kid-approved.
- Banana + oats + peanut butter + eggs baked in an 8×8 pan
- Slice into squares for breakfast or snacks
- Easy cleanup with parchment paper
5. Peanut Butter Energy Balls
A no-bake snack packed with protein and fiber.
- Oats + peanut butter + flaxseed + honey + chocolate chips
- Roll into bite-sized balls
- Perfect for post-workout or travel
6. Peanut Butter Chocolate Smoothie Bowl
Like dessert for breakfast, but nutrient-dense.
- Blend frozen bananas + cocoa + almond milk + peanut butter
- Top with granola, fruit, and extra nut butter
7. Peanut Butter Veggie Stir-Fry
Veggie-loaded dinner with a sauce kids and adults love.
- Broccoli, carrots, snow peas, peppers tossed in peanut sauce
- Serve with brown rice or rice noodles
- Add tofu or chicken for protein
8. Peanut Butter Stuffed Dates
The easiest healthy snack you’ll ever make.
- Slice open Medjool dates, fill with peanut butter
- Sprinkle with sea salt or drizzle with chocolate
- Store in fridge for quick grab-and-go bites
Final Thoughts on Peanut Butter Meals
Peanut butter isn’t just for sandwiches—it’s a versatile ingredient that works in breakfasts, lunches, dinners, and snacks. These 8 healthy peanut butter recipes prove you can enjoy it daily while still supporting your health goals.
Keep a jar of natural peanut butter in your pantry, and you’ll always have the base for a nourishing, flavor-packed meal.
👉 Looking for more inspiration? Check out my high-protein snack roundup or book a discovery call to build your personalized nutrition plan.
