montana brown making slender smoothie

Is peanut butter healthy?



By PW Nutritionist Stephanie Evans

The obsession over peanut butter never seems to end. From the classic PB+J sandwich to the newest marmite peanut butter craze – there is always something peanut related people are going nutty about! But whether it be crunchy or smooth, this delicious salty spread can actually help you lose that belly fat! Consume one to two tablespoons a day and reap the benefits of peanuts high fibre and protein content. By increasing satiety and balancing blood sugar levels, studies suggest a moderate consumption of nuts (as part of a balanced diet) can actually reduce your risks of overweight and obesity! 


Which peanut butter is best?

Choose varieties without added sugar and palm oil and this food is surprisingly nutritious; with high amounts of magnesium and folate it can help support your overall health.

Here at Protein World, many of us are full on peanut butter nutters so we thought we would share some of our favourite healthy peanut butter recipes you can make at home! Whether you like peanut butter cookies, smoothies, on your porridge or simply from the spoon – tag us in your creations on Instagram at @proteinworld !

protein world protein pancakes and syrup and peanut butter



Peanut butter Frappuccino Smoothie: 

279kcal, 30g protein, 11g carbs, 9.7g sugar, 12g fat, 1.2g fibre

Packed full of protein, low in sugar and carbs this smoothie is ideal for those on a low-sugar diet and can even be adapted for Keto and Plant-based dietary needs.


  • 4 Scoops Peanut Butter Slender Blend (or Salted Caramel Vegan Blend)
  • 1 tbsp peanut butter
  • ¼ cup (60ml) black coffee
  • 150ml almond milk


Add all ingredients to a blender and whiz until smooth!


Healthy Snickers Bars: makes 8

253kcal, 4.6g protein, 14g carbs, 12g sugar, 19g fat, 3g fibre

Needing to curb those chocolate cravings, or want a sweet treat to snack on in between meals? Then these protein-packed peanut butter cups will do the job!



Caramel layer:

  • 5 medjool dates, pitted
  • 2 tbsp peanut butter
  • 1-2 tbsp water
  • Pinch of salt


  • 50g Melted chocolate for topping


  1. Make the base by mixing all ingredients in a bowl to form a sticky dough.
  2. Scoop into a lined brownie tin and smooth with fingers, freeze for 15 minutes.
  3. Meanwhile, make the caramel by mixing all ingredients into a food processor, adding water if necessary, to help it blend.
  4. Layer the caramel on top of the base and freeze for a further 1h until hardened.
  5. Top with melted dark chocolate and leave in the fridge until set – slice and serve!


protein smoothie slender blend and blender



Ultimate Peanut Butter Pancakes: 

380kcal, 37g protein, 21g carbs, 19g sugar, 16g fat, 1.9g fibre

Looking for a weekend treat? Why not try our Peanut Butter Slender Blend in pancake form? Or if you are super lazy, we also have our easy to make Pancake Mix you could simply add a tablespoon of peanut butter too!


  • ½ ripe banana, mashed
  • 1 egg
  • 1 tbsp peanut butter
  • 1 scoop Peanut Butter or Vanilla Slender Blend (or Vegan Blend)
  • Dash of almond milk


Mash the banana until smooth before whisking in the egg and peanut butter. Set aside to rest.

Meanwhile heat 1tsp coconut oil in a pan, once ready stir in the protein powder and a dash of milk until smooth. Then pour 1-2 tbsp of batter for each pancake.
Cook on a medium-low heat for 2 minutes (until firm around the edges to flip) and cook for 30 seconds longer.

Top with extra banana, low-calorie syrup and a sprinkle of crushed peanuts.


We have many more peanut butter related recipes on our blog so why not check through our recipe area – we recommend checking out our Thai Peanut Slaw!