What is the best butter for Paleo diet?

December 5, 2025 •

4 min read

According to the official site of The Paleo Diet, a primary focus of the lifestyle is consuming healthy, natural fats from whole food sources. For those transitioning from a standard diet, the question of what is the best butter for Paleo diet can be confusing, as traditional butter is a dairy product and not strictly paleo.

Quick Summary

This guide details the best paleo-friendly 'butter' options, explaining why ghee and nut butters like cashew and macadamia are preferred over traditional dairy butter. It covers their nutritional benefits, ideal uses, and important considerations for selecting high-quality products.

Key Points

Ghee is the best butter for paleo: Clarified butter, or ghee, is free of lactose and casein, making it the top paleo-friendly option for a buttery flavor.
Nut and coconut butters are excellent dairy-free alternatives: For spreads, sauces, and vegan options, pure cashew, almond, and coconut butters are great paleo choices.
Choose grass-fed ghee for superior nutrition: Grass-fed ghee provides higher levels of beneficial nutrients like CLA and Omega-3s compared to conventional ghee.
Read labels carefully for hidden additives: When buying nut or seed butters, ensure the only ingredients are nuts or seeds to keep them paleo-compliant.
Match the 'butter' to your cooking needs: Use high-smoke-point ghee for frying, and use nut or coconut butters for lower-heat applications like spreads and sauces.
Moderation is key for nut butters: While healthy, nut butters are higher in Omega-6 fatty acids and should be consumed in balanced amounts within the diet.
Coconut butter adds a tropical twist to recipes: Made from pureed coconut meat, it offers a distinct flavor and creamy texture, perfect for desserts or curries.

Ghee: The True Paleo Butter

Ghee, often called clarified butter, is widely considered the best choice for those seeking a true buttery flavor on a paleo diet. It is made by simmering regular butter to remove the milk solids, including casein and lactose, which are often the culprits behind dairy sensitivity. The result is a pure butterfat that retains a rich, nutty flavor and possesses several advantages over regular butter.

Why Ghee is the Ideal Paleo Choice

High Smoke Point: Ghee has a significantly higher smoke point (around 485°F or 250°C) than butter, making it ideal for high-heat cooking methods like sautéing, stir-frying, and roasting.
Lactose and Casein-Free: The clarification process removes nearly all the lactose and casein, making it suitable for most individuals with dairy sensitivities.
Rich in Nutrients: Ghee is an excellent source of fat-soluble vitamins (A, D, E, and K) and conjugated linoleic acid (CLA), which has anti-inflammatory properties.
Shelf-Stable: Due to the removal of milk solids, ghee can be stored at room temperature for extended periods without spoiling, unlike regular butter.

For the highest quality, opt for grass-fed ghee, which contains a more favorable nutritional profile with higher levels of CLA and Omega-3 fatty acids. Many companies specialize in producing high-quality, grass-fed ghee, often available online or in specialty food stores.

Nut and Seed Butters: The Flavorful Alternatives

For those who are either dairy-intolerant, vegan, or simply want variety, nut and seed butters offer a fantastic range of paleo-friendly options. It is crucial to read labels and ensure the product contains only nuts or seeds, with no added sugars, vegetable oils, or preservatives.

Excellent Nut Butter Options

Almond Butter: A widely available and popular choice, almond butter is a good source of protein, healthy fats, and fiber.
Cashew Butter: Known for its creamy, rich texture, cashew butter works well as a dairy substitute in sauces and creamy recipes.
Macadamia Nut Butter: Macadamia nuts have one of the best omega-6 to omega-3 ratios among nuts, making their butter a highly favorable choice on the paleo diet.
Hazelnut Butter: Delicious and decadent, hazelnut butter is a great paleo alternative for spreads and baking.

Important Considerations for Nut Butters

While delicious, it is important to consume nut and seed butters in moderation due to their higher omega-6 to omega-3 ratio, with the exception of macadamia nuts. The best practice is to get the majority of your fat from a balanced range of sources, including animal proteins and avocados.

Coconut Butter: A Versatile, Dairy-Free Solution

Made from the pureed flesh of the coconut, coconut butter is another excellent paleo option. It has a different texture and flavor profile than ghee or nut butters, offering a distinct tropical note to recipes.

How to Use Coconut Butter

For Sauces and Curries: Its rich, creamy texture works perfectly as a base for many Asian-inspired dishes.
As a Spread: When warmed, it becomes a smooth, delicious spread for paleo-friendly baked goods.
For Sweets: It can be used to make healthy, paleo-approved treats and glazes.

Like nut butters, ensure the product is 100% coconut with no added ingredients. Coconut butter solidifies at cooler temperatures, so it may need to be warmed gently to make it spreadable.

Comparison: Ghee vs. Nut & Coconut Butters


Feature	Ghee (Clarified Butter)	Nut & Seed Butters	Coconut Butter
Best Use	High-heat cooking, sautéing, frying, classic buttery flavor	Spreads, sauces, dressings, baking	Creamy sauces, desserts, spreads
Flavor Profile	Rich, nutty, classic butter flavor	Varies greatly by nut (creamy almond, rich cashew, etc.)	Tropical, mildly sweet, coconut flavor
Smoke Point	Very High (~485°F)	Varies, but lower than ghee (many not suitable for high-heat)	Medium (suitable for moderate heat)
Dairy-Free	Yes (lactose and casein-free)	Yes (depending on ingredients)	Yes (vegan and dairy-free)
Nutritional Profile	Rich in fat-soluble vitamins and CLA	Source of protein, fiber, healthy fats	Rich in medium-chain triglycerides (MCTs)

How to Choose the Right "Butter" for Your Needs

Selecting the best paleo-friendly 'butter' depends on your recipe and dietary goals. For high-heat cooking where a traditional butter flavor is desired, ghee is the clear winner. For a versatile spread or a creamy base for sauces and curries, consider an almond or cashew butter. And for sweet applications or a unique tropical twist, coconut butter is an excellent choice. By diversifying your fat sources, you can enjoy a wider array of flavors and nutritional benefits within the paleo framework.

Where to Find Quality Products

Quality matters significantly when it comes to paleo ingredients. Look for products that are explicitly labeled as organic and grass-fed, especially for ghee. Many specialty health food stores and online retailers offer a wide selection of paleo-friendly options. When purchasing nut or seed butters, always check the ingredients list for unnecessary additives.

Conclusion: Making an Informed Choice

While standard butter is not compatible with a strict paleo diet due to its dairy content, several excellent alternatives offer a similar mouthfeel and performance in the kitchen. Ghee, with its high smoke point and pure butterfat content, is the closest substitute for a traditional buttery flavor. Nut and coconut butters provide a delicious, dairy-free way to add richness and flavor to a wide variety of meals, from savory sauces to sweet treats. By understanding the properties of each, you can make an informed decision and enhance your paleo cooking with these healthy, flavorful fat sources. Ultimately, the 'best' option depends on your specific culinary needs and taste preferences.

For further reading on healthy fats in the paleo diet, consult the official guide by The Paleo Diet Foundation: https://thepaleodiet.com/are-nut-butters-and-seed-butters-paleo/

Frequently Asked Questions

Traditional butter is a dairy product and contains milk solids, including lactose and casein. For strict paleo followers or those with dairy sensitivities, these components are avoided. Clarified butter (ghee) is acceptable because the milk solids have been removed.

Some variations of the paleo diet, often called the 'primal' approach, do allow for high-quality, grass-fed butter in moderation. However, a strict paleo diet avoids all dairy, regardless of the source. Ghee, derived from butter, is a safer bet for those aiming for 100% paleo compliance.

Ghee and clarified butter are very similar, as both are pure butterfat with the milk solids removed. The primary difference is that ghee is simmered for longer, giving it a richer, nuttier flavor and a higher smoke point.

While many nut butters are paleo-friendly, peanut butter is not. Peanuts are legumes, which are excluded from the paleo diet. Tree nut butters, such as almond, cashew, and macadamia, are acceptable, as long as they contain no added sugar or vegetable oils.

Ghee is shelf-stable and can be stored at room temperature for an extended period. Nut and seed butters, once opened, are best stored in the refrigerator to prevent the natural oils from going rancid, which can extend their shelf life.

Yes, making your own alternatives like coconut butter and nut butters is simple and ensures they are free from additives. All you need is a high-speed blender or food processor and the base ingredient, like raw coconut flakes or roasted nuts.

If you have a dairy sensitivity, ghee is the best option for achieving a classic buttery flavor. The clarification process removes the lactose and casein that cause issues for many individuals. Coconut butter can also be a good dairy-free alternative for specific recipes.