What to Add to Make Nutella Healthy? A Guide to Healthier Spreads

A single two-tablespoon serving of traditional Nutella contains 21 grams of sugar, making it far from a health food. However, with a few clever ingredient swaps, you can learn what to add to make Nutella healthy, turning it into a guilt-free and nutritious treat with natural ingredients.

Quick Summary

This guide reveals how to make Nutella healthier by replacing refined sugar with natural sweeteners, using healthier oils, and boosting nutritional value with fiber-rich whole foods.

Key Points

• Ditch the Refined Sugar: Swap traditional Nutella's primary ingredient, sugar, for natural sweeteners like dates, maple syrup, or stevia in homemade recipes.

• Choose Healthier Fats: Replace saturated palm oil with nutritious fats from roasted hazelnuts or a touch of coconut or avocado oil for a heart-healthy spread.

• Boost with Fiber and Protein: Enhance your homemade hazelnut spread by adding flaxseed meal, chia seeds, or protein powder for increased nutritional value and satiety.

• Use Raw Cacao Powder: Opt for raw cacao powder over cocoa for a richer chocolate flavor and a higher antioxidant content.

• Pair with Whole Foods: To balance the glycemic load, serve your healthier Nutella with whole-grain toast, fresh fruit slices, or in a smoothie.

The Nutritional Reality of Traditional Nutella

Before you can make Nutella healthier, it's important to understand why the store-bought version is considered a treat rather than a health food. The ingredient list for commercial Nutella is quite revealing. The primary ingredients, listed by weight, are sugar and palm oil, before the hazelnuts even make an appearance. While hazelnuts themselves are a source of heart-healthy fats, antioxidants, and fiber, their quantity in the traditional spread is minimal—around just 13%.

The high sugar content is a major concern. A 2-tablespoon serving has 21 grams of sugar, nearly the entire recommended daily limit for women and children. Excess sugar consumption is linked to a variety of health issues, including weight gain and an increased risk of chronic diseases. Similarly, the use of palm oil, which is high in saturated fat, contributes to the spread's high calorie count and may negatively impact cholesterol levels.

Healthier Ingredients to Add or Substitute

The best way to control the nutritional profile of your chocolate hazelnut spread is to make it yourself. By choosing your own ingredients, you can significantly reduce the sugar and replace unhealthy fats with healthier ones. Here are the key swaps to consider.

Healthy Swaps for Refined Sugar

Instead of the vast quantities of processed sugar, opt for natural sweeteners that provide flavor without the harsh blood sugar spikes.

• Dates: Pitted dates, especially Medjool or Deglet Noor, add natural sweetness and a caramel-like flavor while boosting the fiber content. Soaking them first makes them easier to blend into a smooth paste.
• Maple Syrup or Honey: These liquid sweeteners can be used in moderation to control sweetness. Keep in mind that liquid sweeteners can change the texture, so use sparingly.
• Coconut Sugar: A granular alternative with a lower glycemic index, offering a touch of caramel flavor.
• Low-Glycemic Sweeteners: For sugar-free or keto versions, consider liquid stevia drops, monk fruit sweetener, or allulose.

Better Fats for a Creamy Texture

Replacing palm oil with a healthier fat source is crucial for heart health.

• Hazelnut Butter: Using 100% pure hazelnut butter as a base eliminates the need for unhealthy added oils and ensures the primary ingredient is the nutritious nut itself.
• Neutral Oils: A small amount of coconut oil or avocado oil can help achieve a smoother, more spreadable consistency.

Boosting Fiber and Protein

Incorporating extra whole foods is an excellent way to add nutrients that are missing from store-bought versions.

• Flaxseed Meal or Chia Seeds: These are rich in omega-3 fatty acids, fiber, and protein. Just a spoonful can dramatically increase the nutritional value.
• Protein Powder: Unflavored or chocolate-flavored protein powder can boost the spread's protein content, making it more satiating.

Enhancing the Chocolate Flavor

• Raw Cacao Powder: Opt for raw cacao powder over processed cocoa powder. Cacao is less processed and retains more of its powerful antioxidants.

Homemade Healthy Nutella Recipe

Making your own version is surprisingly simple and allows for full control over ingredients. A food processor or high-speed blender is key.

Ingredients:

• 2 cups raw hazelnuts
• 1/4 cup raw cacao powder
• 1/4 cup pure maple syrup (or 8-10 pitted dates, soaked)
• 1 tbsp melted coconut or avocado oil (optional, for extra creaminess)
• 1/2 tsp vanilla extract (optional)
• Pinch of sea salt
• 1/4 cup plant-based milk (almond, oat) or water (to adjust consistency)

Instructions:

1. Preheat your oven to 350°F (175°C). Spread hazelnuts on a baking sheet and toast for 10-15 minutes, until fragrant and skins begin to crack.
2. Let the hazelnuts cool slightly. Place them in a clean kitchen towel and rub vigorously to remove most of the skins. Don't worry if a few remain.
3. Transfer the skinned nuts to a food processor. Blend for several minutes, scraping down the sides occasionally. The nuts will progress from a coarse meal to a creamy, smooth butter.
4. Once the hazelnut butter is smooth, add the cacao powder, your choice of sweetener (maple syrup or soaked dates), salt, and vanilla extract. Blend again until all ingredients are combined.
5. Add oil and/or plant-based milk as needed to reach your desired spreadable consistency.
6. Transfer to a glass jar and store in the refrigerator. It will firm up slightly when chilled.

Comparison: Store-Bought vs. Homemade Healthy Nutella

Feature	Commercial Nutella	Homemade Healthy Version
Primary Ingredients	Sugar, Palm Oil, Hazelnuts (~13%)	Hazelnuts (~60%+), Cacao Powder
Sugar Type	Refined white sugar	Natural sweeteners (dates, maple syrup, coconut sugar)
Fat Source	Palm oil (high in saturated fat)	Healthy oils from hazelnuts, plus optional coconut or avocado oil
Antioxidants	Minimal from processed cocoa	High, from raw cacao and hazelnuts
Fiber Content	Minimal	High, especially with dates or added seeds
Additives	Emulsifiers, artificial flavor (vanillin)	None

Creative Ways to Enjoy Healthier Nutella

Here are some delicious and nutritious ways to incorporate your new, healthier spread into your diet:

• Pair with Fresh Fruit: Dip sliced apples, pears, or strawberries for a snack that adds fiber and vitamins.
• Top Whole-Grain Toast: Spread on a slice of whole-grain toast and top with sliced bananas or berries. The fiber will help balance the natural sugars.
• Blend into Smoothies: Add a spoonful to your morning smoothie with almond milk, spinach, and a banana for a rich and creamy flavor boost.
• Stir into Oatmeal: Swirl into warm oatmeal or overnight oats for a delicious breakfast that keeps you full longer.
• Use as a Dip: Serve with whole-grain pretzels or Graham crackers for a satisfying treat.

How to Find a Healthier Store-Bought Alternative

If you don't have the time to make your own, there are healthier store-bought hazelnut spreads available. When shopping, always read the ingredients list. Look for brands that:

• List hazelnuts as the first ingredient, not sugar.
• Use a healthier oil, like coconut oil, or no added oil at all.
• Sweeten with natural sources or use no-calorie sweeteners like monk fruit.
• Are low in sugar and high in nut content.

Several companies now make spreads that fit these criteria, often found in health food stores or online. Reading labels is the most important step to finding a genuinely healthier product.

Conclusion

While a dollop of traditional Nutella as a rare indulgence is fine, making it a regular part of your diet is not recommended due to its high sugar and fat content. The most effective way to address the question of what to add to make Nutella healthy is to bypass the store-bought version entirely and create a homemade spread using whole, nutritious ingredients. By swapping refined sugar and palm oil for dates, raw cacao, and healthier fats, you can enjoy a delicious chocolate hazelnut spread that truly benefits your body without compromising on taste. Just remember that homemade or not, portion control remains a key element of a healthy diet.

For more information on recommended daily sugar intake, you can consult the American Heart Association guidelines on sugar.

Frequently Asked Questions

Can I simply add healthy ingredients to a jar of store-bought Nutella?

While you can add ingredients like chia seeds for fiber, it won't fundamentally change the fact that the spread's primary ingredients are sugar and palm oil. Making a healthier version from scratch is the most effective approach.

What is the best way to sweeten a homemade, healthier Nutella?

Using pitted dates provides both sweetness and natural fiber. Other good options include maple syrup, coconut sugar, or zero-calorie alternatives like monk fruit or stevia, depending on your dietary needs.

How can I achieve a smooth consistency without using unhealthy oils?

The key is to blend roasted hazelnuts for a sufficient amount of time in a high-speed blender or food processor until they naturally release their oils and form a butter. Adding a little plant-based milk or healthy oil can help further.

Is Nutella's use of palm oil a health concern?

Palm oil is high in saturated fat, which can raise cholesterol levels when consumed in excess. Store-bought Nutella lists it as the second ingredient, so for a healthier option, it's best to avoid it by making your own spread.

How should I store homemade healthy Nutella?

Store your homemade spread in an airtight jar in the refrigerator. The healthy version will be more firm than store-bought but will last for several weeks.

Why is raw cacao powder better than cocoa powder?

Raw cacao powder is less processed than cocoa powder, meaning it retains more of its powerful antioxidants and nutrients. It provides a deeper chocolate flavor with greater health benefits.

Can I use nuts other than hazelnuts to make a similar spread?

Yes, you can substitute hazelnuts with other nuts like almonds, cashews, or walnuts. The flavor and texture will differ, but the process remains the same.