If you love peanut butter as much as I do, then you need to try this creamy peanut butter dip! It’s lower in calories and packed with protein so it’s a perfect snack!

peanut butter dip

I’m obsessed with peanut butter. The problem is, it takes like, 3 tablespoons of peanut butter to sufficiently dip an entire apple. And while I love peanut butter, I do have to face the facts, that 1 measly tablespoon packs in 100 calories. Those add up quickly. What’s a girl to do? Whip up a batch of this creamy peanut butter dip, and start snacking!

peanut butter dip

How to Make Low-Calorie Peanut Butter Dip

All you need for this peanut butter dip is two simple ingredients: Greek yogurt and peanut flour! But there are plenty of other things you can add if you like. For a sweeter dip, swirl in a bit of honey! For a creamier dip, add a teaspoon or two of regular peanut butter.

peanut butter dip ingredients

Where to Buy Peanut Flour

You can usually find peanut flour at the grocery store by the natural peanut butter. Two of my favorite brands are PB2 and PBFit. If you can’t find it at the grocery store, you can order it on Amazon here!

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peanut butter dip

Low Calorie Peanut Butter Dip

  • Author: Liz Thomson
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 1/4 cup 1x
  • Category: Snack
  • Method: No Cook
  • Cuisine: Dip


If you love peanut butter, then you need to try this creamy peanut butter dip! It’s lower in calories and packed with protein so it’s a perfect snack!


  • 3 tablespoons Greek yogurt (plain or vanilla can work)
  • 2 tablespoons peanut flour (see note below)
  • Pinch of salt
  • Pinch of stevia or sweetener (optional)


  1. Combine everything in a bowl and stir until completely smooth.
  2. Use as a dip for fruit or spread it on toast!


Note: If you can’t find peanut flour (or PB2) and you don’t feel like ordering it from Amazon, feel free to use regular peanut butter! It’ll be a little higher in fat and calories, but at least it’s good fat! You can reduce it down to 1 tbsp and it’ll still be super creamy and peanut butter-y.

Keywords: peanut butter dip

peanut butter dip

How to Use Low-Calorie Peanut Butter Dip

  • As a dip for pretzels, bananas or apple slices
  • Spread it on toast
  • Dunk freshly baked apple chips

Are you as peanut butter obsessed as I am?