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?
Ok, this is delicious!! I love the peanut butter powder with the greek yogurt! Brilliant!
This dip was delicious and so easy to make! Yum!
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This is great! I love peanut butter…. a little too much. I’ll find my self bingeing on it and it totally wrecks my diet! I have PB2 and this is a fantastic way to thicken it up (instead of water the greek yogurt) and have a delicious dip 🙂
I have this with apples at least a few times a week! It’s addicting 🙂
I LOVE this idea. I think I have mentioned my peanut butter addiction before so I actually stopped buying it until I could get a grip on my serving size. It has been about two weeks so I finally bought a jar yesterday. I am hoping to keep this jar for more than a week (because I was having a difficult time doing so over the past coupe of months- ah); however, I LOVE the idea of making this dip because when my nine o’clock craving rolls around, I can snack on this without the guilt of too many TBSP of regular peanut butter 🙂
I love PB dip! Especially with apples. Great snack! 🙂
whoa, i’m going to do some damage on that pb dip! hopefully it will replace the damage i was doing on the pb frosting. 😉
that omelete looks delicious! i’ve never had cuban food, but i feel like i would love the flavors.
Haha yeah I’m hoping this dip will slow down my damage on the pb jar 😉 it’s insane how quickly I go through peanut butter!
Ooh! I have both Greek yogurt and PB2 right now!! Going to make this for breakfast tomorrow before school! I’ve actually never had cuban food..I know…this is not acceptable!
I adore Kuba Kuba, their plaintains are so good!!! This dish looks amazing as well, that place never disappoints 🙂
I should have tried their plantains!!! I guess I’ll just have to go back 😉
I don’t think sticking your spoon in the pb is a problem – it’s better than me sticking my finger in the jar… 😉
That dip looks fab though and I bet the consistency’s much better for dipping apple than solid pb too. I’ve never had Cuban food but looking at your picture, am tempted!
It’s so try! Some peanut butter is too stiff for dipping!!