Low Calorie Peanut Butter Dip
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!

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!
Health Benefits of Peanuts
Peanuts are a great source of many essential nutrients, including protein, healthy fats, vitamins, and minerals. They’re also rich in powerful antioxidants which may help protect against cell damage and chronic disease. Peanuts are a good source of monounsaturated fats, which may help reduce LDL (bad) cholesterol levels. Since they’re a good source of fiber, they can also help keep blood sugar levels stable. While I love peanuts and peanut butter, I have to recognize that peanut butter is high in calories and fat. While it’s the good kind of fat, it does mean the serving size is a bit small. And if you love peanut butter like me, sometimes you want to enjoy a whole bowl of peanut butter! Thanksfully, this low calorie peanut dip is a good solution for volume eaters like me.
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.
What is Peanut Flour?
Peanut flour is made by pressing the oil out of the peanuts and finely grinding the peanuts to a flour consistency. It contains less fat and calories than peanut butter, since most of the oil has been pressed out during the grinding process. It obviously has a strong peanut flavor and is often used to add flavor to smoothies, sauces, and other dishes.
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!
PrintLow Calorie Peanut Butter Dip
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1/4 cup 1x
- Category: Snack
- Method: No Cook
- Cuisine: Dip
Description
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!
Ingredients
- 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)
Instructions
- Combine everything in a bowl and stir until completely smooth.
- Use as a dip for fruit or spread it on toast!
Notes
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.
How to Use Low-Calorie Peanut Butter Dip
- As a dip for pretzels, bananas or apple slices
- Spread it on toast or crackers
- Add it to smoothies or shakes for a creamy, nutty flavor
- Drizzle it over oatmeal or pancakes
- Dunk freshly baked apple chips
Are you as peanut butter obsessed as I am?
Your dip sounds delicious with yogurt in it. I make dips all the time to use where ever I need to.
Your dip sounds delicious with yogurt. I am into chutneys and dips, in fact I can’t eat anything crunchy without a creamy dip.
Yum! I make a similar dip with almond butter, greek yogurt, cinnamon and stevia. Sometimes when I’m super lazy and the hubby is gone, I’ll eat it a bowl of it with chopped apples for dinner!
I haven’t had cuban food for a long time but it’s good! I stayed in the Florida Key’s for a summer and ate lots of Cuban food. I worked at an Ihop while I was there and it was totally normal for folks to order a side of cuban style black beand and rice for breakfast!
Another recipe of yours to obsess over π
Cheers
CCU
Aw, thanks!! π
I make this dip all the time. Such a perfect snack with apples, pretzels, bananas.. whatever I feel like using =) Have a wonderful weekend.
PB dip and apples- perfect snack!
Hi! Now this is a great idea! Whether you are watching your weight or not, there is always a little bit of guilt when the spoon dives in to the PB jar for a repeat mouthful….thanks for sharing! I’ll deffo given this a go! π
Did someone say PEANUT BUTTER??? π Have you ever seen PB2? It is a powdered peanut butter that is perfect to use in dishes like this!! I love putting a scoop of pb in my greek yogurt to just eat by the spoonful. This is a PERFECT dip!!
Yep! I use PB2 for this!
I had Cuban food in CA and remember it being delicious.
Look at you with the fancy dip! Great idea to use Greek yogurt.
I firmly believe that peanut butter deserves its own food group in the food pyramid.
It totally does!!! I seriously eat so much peanut butter it’s ridiculous π
Oooh yogurt + PB… that’s not a bad idea, friend! I can see how it would make a great dip! π