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Best Nut-Free Substitutes for Peanut Butter

For nut-allergy households, seed butters cover almost everything peanut butter does — sandwiches, sauces, cookies — with one famous baking quirk to know about.

The substitutes, with ratios

Sunflower seed butter (SunButter) (1:1)

Best for: Everything: sandwiches, cookies, satay-style sauces

The default. Slightly earthier than peanut.

Tahini (1:1, add a pinch of sweetener)

Best for: Sauces, dressings, savory noodles

Looser texture; bitter edge balances with honey/maple.

Granola/oat butter (1:1)

Best for: School-safe spreads and snacks

Watch out

Sunflower butter + baking soda can turn cookies GREEN inside (harmless chlorophyll reaction). Halve the baking soda and add ½ teaspoon lemon juice to keep them cookie-colored.

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Frequently asked questions

Why did my sunflower butter cookies turn green?

Chlorogenic acid in sunflower seeds reacts with baking soda as cookies cool — totally safe, just startling. Reduce the soda by half and add a small squeeze of lemon juice to prevent it.

What replaces peanut butter in Thai peanut sauce?

Sunflower seed butter 1:1, with an extra half-teaspoon of lime and a touch more sweetener. Tahini also works with a slightly more sesame-forward result.

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