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If low carb, low cal and high protein is your goal, then peanut flour is about to become your new best friend!
With 16 grams of protein and only 8 grams of carbs in a ¼ cup, peanut flour is the perfect addition to your low carb recipes — from smoothies to breads to desserts to yogurt. Plus it’s got a delicious peanut-y flavor, and who doesn’t love that??
Below I’ll share everything you need to know about peanut flour, use this table of contents to skip to the section you’re looking for:
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What is Peanut Flour
Peanut flour is essentially partially defatted peanuts, made by grinding low carb nuts into a paste, then pressing the paste to extract the oil — the end result is a product with significantly less fat and more protein than most keto flours.
Peanut Flour Nutrition
Although the only ingredient in peanut flour should be peanuts (more on this below), the nutritional value of products will vary depending on each manufacturer’s process — for example, Protein Plus contains 4 grams of fat, 8 grams of carb and 16 grams of protein per ¼ cup.
Whereas Anthony’s Peanut Flour contains 4 grams of fat, 11 grams of carbs and 14 grams of protein for the same serving size. The fat content in this flour varies per manufacturer as well, most product contain roughly 12% fat.
Compare peanut and other gluten free flours nutrition and you’ll be sold! For example, almond flour contains 14 grams of fat, 6 grams of carb and 6 grams of protein in a ¼ cup.
To sum it up, by using peanut flour vs almond flour, you’ll save yourself 50 calories, 10 grams of fat and add on 10 grams of protein per ¼ cup serving!
Cost of Peanut Flour
I know what you’re thinking — there’s gotta be a catch. To assuage your fears, here’s a cost comparison of the current prices for peanut flour vs almond flour (based on popular Amazon products the date this article was written):
Take that almond flour!!
Peanut Flour vs PB2
So glad you asked, because yes, there’s a pretty big difference between peanut flour vs PB2! Especially for those of us sticking to keto foods.
PB2 is powdered peanut BUTTER (as opposed to FLOUR) — meaning it contains additional ingredients: sugar and salt. It also tends to be lower in protein than the defatted flour. It makes for a delicious low calorie treat, but due to it’s sugar and carb content, it doesn’t make the cut for low carb shopping list items.
That said, PB2 and other powdered peanut butters come in some pretty tasty varieties — check out the chocolate flavor!
Where to Buy Peanut Flour
This product can be tricky to find in stores. My beloved Trader Joe’s stopped selling it years ago — luckily it’s available on Amazon (in bulk) for quite a deal!
I’ve heard rumors of a peanut flour walmart sell, but haven’t been able to find it at my local store. Buy in bulk on Amazon to save some dough!
How To Make Peanut Flour
As you can see from the description above, making peanut flour would be a difficult task for any home cook — sure you can make peanut butter, but extracting the oil from the paste would be tricky. Why not just buy some?
After sifting through Chowhound forums, I found someone who was able to make it, check out their review here. Using this method would drastically change the nutritional value of your flour, as it won’t be defatted as the product described above.
Peanut Flour Recipes
Peanut flour can be used in a handful of low carb recipes. If you’d like to simply add more protein to your low carb meals, try adding this flour to:
It can be used as a thickening agent or as a gluten free flour in various recipes. Peanut flour has a delicious (yet strong) peanut flavor — if this isn’t the vibe you’re going for, swap it with a less flavorful flour (listed below). If you LOVE the taste of peanuts, check out these peanut flour recipes:
Keto Peanut Butter Cookies
Keto Pad Thai
Chocolate Peanut Butter Fat Bombs
Peanut Flour Substitute
Substitute peanut flour with various paleo flours such as almond flour, coconut flour or pecan flour — although none of these flours will give you that distinct peanut taste.
As far as consistency, baking characteristics and mouthfeel, the best substitutes would be almond or pecan flour — coconut flour is really dry and requires more ingredients to achieve a similar product.
Coconut and almond flour are much more readily available. In a pinch, you can grab a bag from the store, or make them at home.
Conclusion
Peanut flour is an incredibly delicious, high protein and low fat addition to your low carb recipes. Buy in bulk on Amazon, store it in your pantry, and get creative! Let me know your favorite way to use this flour in the comments below.
I love peanut flour! This is a very helpful article for those new to using it. One of my favorite things to make with it is PBJ mug cake.
Hi Roxana! Right, this is also one of my favorite flour! Glad you enjoy <3
Looking for what brand of peanut flour is 196 calories per cup. That’s what google lists as the calories, but I can’t find any brand that is less than about 400 per cup.
Hi there Bonnie! Not sure of a peanut flour that has that few of calories per cup, but my favorite peanut flour is protein plus, which has 110 calories per 1/4 cup. Hope you enjoy!:)
If one is allergic to almond flour and want to use pecan or peanut flour is the equivalency the same? (A recipe uses 1 cup of almond flour I would need to use peanut or pecan flour is the measurements the same?)I know it isn’t when one is subbing coconut/almond flour?
Thank you
Hi Kathy! Pecan and peanut flour will both have different baking characteristics than almond flour, but you should be able to swap using a 1:1 ratio without too much of a problem (coconut flour is EXTREMELY dry, compared to these flours). With peanut flour, it depends on how defatted the product you purchase is. I use protein plus peanut flour and haven’t had any issues with swapping — I find my products are a but fluffier with peanut flour compared to almond flour. Hope this helps and you work up something delicious with it! 🙂 🙂
If I want to substitute coconut flour for peanut flour to make bread should I use less eggs and butter?
Many thanks
Rich
Exactly! Thank you so much Richard, Enjoy your low carb bread 🙂
Hey just wanted to let you know that Trader Joe’s is selling peanut flour again! I spotted it in the “new” end cap and got so excited! Do you have any tips for substituting peanut flour for peanut butter in recipes? I’m sure that’d change the consistency a lot and am nervous to try it. Thanks so much!
Ohhh awesome!! Can’t wait to grab some, thanks for the tip! I haven’t tested swapping peanut flour for peanut butter, I would assume it would make the recipe more dry, so using more eggs would be necessary. Peanut flour for almond flour is an easy swap! Let me know how it works for you, happy baking!
Hi there, my husband is allergic to all tree nuts. I’ve baked with coconut flour but he’s not crazy about it. He loves peanuts though. You may have already addressed this but can I substitute peanut flour for almond flour at a 1:1 ratio?
Hey Tracy! Peanut flour has different baking characteristics than almond flour, but you should be able to swap using a 1:1 ratio without too much of a problem. With peanut flour, it depends on how defatted the product you purchase is. I use protein plus peanut flour and haven’t had any issues with swapping — I find my products are a bit fluffier with peanut flour compared to almond flour. Hope this helps and you work up something delicious with it! ? ?