What Exactly is PB2?
PB2, the original powdered peanut butter, is made from freshly roasted peanuts that have been pressed to remove most of their natural oil. This process concentrates the protein and flavour while significantly reducing the fat and calorie content. The remaining defatted peanuts are then ground into a fine powder. Unlike some competitors, the original PB2 contains a small amount of added sugar and salt for flavour, though unsweetened versions are also available. This creates a versatile, low-fat powder that can be mixed with water or other liquids to form a spread, or used directly as a powder in various recipes.
The Key Nutritional Differences
The nutritional profiles of PB2 and traditional peanut butter are vastly different, primarily due to the fat content. Regular peanut butter is a high-fat, high-calorie food, though the fat is mostly monounsaturated and considered healthy. The removal of this oil is what makes PB2 so different nutritionally.
PB2 vs. Traditional Peanut Butter
| Feature | PB2 (rehydrated) | Traditional Peanut Butter |
|---|---|---|
| Calories | Approximately 45-60 per 2 tbsp | Approximately 190-200 per 2 tbsp |
| Fat | Approximately 1.5g per 2 tbsp | Approximately 16g per 2 tbsp |
| Protein | 4-6g per 2 tbsp | 7-8g per 2 tbsp |
| Nutrients | Less Vitamin E and monounsaturated fats | Good source of Vitamin E and healthy monounsaturated fats |
| Texture | Thinner, grainier, less rich mouthfeel | Creamy or chunky, rich and smooth |
| Satiety | Less filling due to lower fat content | Highly satisfying due to high fat content |
Using PB2 as a Spread: What to Expect
When rehydrating PB2 to create a spreadable paste, you'll find a noticeable difference from the texture of traditional peanut butter. The standard ratio is typically 2 tablespoons of PB2 powder to 1.5 tablespoons of water, though you can adjust this to your desired consistency.
- Consistency: The resulting paste is often described as thinner and grainier than regular peanut butter. It doesn't have the same rich, viscous quality that comes from natural oils. This makes it a great spread for light toast or fruit, but it's not a perfect replacement for a classic, thick peanut butter sandwich.
- Flavour Profile: While it retains the roasted peanut flavour, the absence of fat makes it taste less rich and full-bodied. Some people may find it slightly bitter or lacking the characteristic mouthfeel of traditional peanut butter.
- Pre-mixing: It's best to mix only the amount you need right before consumption. The PB2 company advises against mixing a large batch and storing it, as the texture and flavour can be negatively affected.
Versatility in Cooking and Baking
One of PB2's key advantages is its versatility in the kitchen, where it can be used in both its powdered and rehydrated forms. This allows for applications where the texture of regular peanut butter would be a hindrance.
Common ways to use PB2:
- In Smoothies: Blending PB2 into smoothies is one of its most popular uses. It provides a boost of peanut flavour and protein without the added fat and calories of traditional peanut butter.
- For Sauces: PB2 mixes seamlessly with liquids, making it perfect for creating sauces, dips, and marinades. Unlike viscous peanut butter, which can clump, the powder ensures a smooth, even consistency.
- In Baked Goods: PB2 can be incorporated into batters for cookies, pancakes, and brownies. However, a key consideration is that the original recipe's fat content comes from the peanut butter. When substituting with PB2, you may need to add a fat source (like oil or yogurt) to maintain moisture and texture. Some recipes allow for partial flour substitution with peanut powder, with some testing required.
- As a Dry Seasoning: The powder can be sprinkled directly onto oatmeal, popcorn, or yogurt for flavour.
Making the Right Substitution
When considering if you can use PB2 as peanut butter, the best approach is to evaluate the recipe's needs. Is peanut butter used for its primary function (rich taste, fat content for moisture) or as a flavouring agent? This will dictate the best way to substitute.
Tips for substitution:
- For flavor-forward recipes: For smoothies, sauces, or yogurt, PB2 is an excellent, low-fat 1:1 substitute when rehydrated. You can even use the powder directly in some cases.
- For spreads: If a thick, creamy texture is essential, rehydrated PB2 will not fully replicate it. Consider adding a small amount of oil, cream cheese, or Greek yogurt to the rehydrated mix for a better result.
- For baking: For every tablespoon of traditional peanut butter, use 2 tablespoons of PB2 powder plus 1 tablespoon of water. Be mindful that this reduces the fat significantly. To compensate for lost moisture, you may need to add a fat source, like oil or a high-fat dairy product, depending on the recipe.
When PB2 is NOT the Best Choice
While versatile, PB2 is not a miracle substitute. Recipes where fat is a critical structural element—such as in some cookies, energy bites, or desserts that rely on the richness of full-fat peanut butter for their texture and mouthfeel—may not work well with a simple PB2 swap. Similarly, if you are looking for the nutritional benefits of healthy fats and Vitamin E found in whole peanuts, you will miss out by choosing the defatted powder.
The Bottom Line
Ultimately, whether PB2 can be used as peanut butter depends on the intended application. For those seeking a lower-fat, lower-calorie alternative for flavour, smoothies, and sauces, it is a highly effective and versatile substitute. However, it cannot perfectly replicate the rich texture and nutritional profile of traditional peanut butter, especially in recipes where fat is a critical component for moisture and mouthfeel. PB2 should be viewed not as a perfect replacement, but rather as a complementary product that offers a different set of culinary possibilities and health benefits.
For further reading on the health implications and comparisons, the Healthline article "PB2 Powdered Peanut Butter: Good or Bad?" provides an excellent overview.
