01
Sunflower Seed Butter
10.01 tbsp : 1 tbsp
Nut-free; may turn green in baking (harmless)
10.0
almond butter substitute
for drink.
Drinks — smoothies, protein shakes, blended lattes — demand suspension, not just emulsion. Almond butter disperses cleanly when blended 45-60 seconds with liquid above 40°F, but the solids settle within 5 minutes if the drink is undersweetened or lacks a thickener like banana or oats. This page ranks substitutes by blend-time, grit at the bottom of the glass, and mouthfeel at 38-45°F when served over ice, where cold-thickening can turn a shake gluey.
top substitutes
adjustment for drink
Swap 1:1 tbsp in smoothies and blended lattes. Blend 45-60 seconds at high speed with liquid above 40°F to fully suspend. Slightly looser than almond butter so grit is minimal; add 1/2 banana per cup as a thickener to keep the finish from thinning out on ice.
02
Tahini
7.51 tbsp : 1 tbsp
Sesame-based; earthier, works in savory and sweet
7.5
adjustment for drink
Use 1:1 tbsp in halva-inspired smoothies and Middle Eastern milkshakes. Blend 60 seconds; tahini's finer grind means no grit at the bottom of the glass. Sesame bitterness reads sharp cold — add 2 tsp date syrup or 1 tbsp maple per cup to balance the register.
03
Cashews
7.51 tbsp : 1 tbsp
Blend soaked cashews into butter; mild and creamy
7.5
adjustment for drink
Blend 1 cup soaked cashews with 2 cups liquid 90 seconds to make a cashew milk-cream base. Use 1:1 tbsp in place of almond butter in smoothies and shakes. Stays suspended 8-10 minutes longer than jarred butter since the fresher oils haven't hardened into clumps.
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04
Cashew Butter
7.51 cup : 1 cup
Milder and creamier; 1:1 swap in smoothies, oatmeal, and sandwiches, less distinctive flavor
7.5
adjustment for this dish
Swap 1:1 by cup in blended drinks. Suspends more cleanly than almond butter — blend 45 seconds and grit-free for 15 minutes in the glass. Milder flavor means fruit and cocoa come forward; reduce added sweetener by 1 tsp per cup since cashew carries its own faint sweetness.
05
Peanut Spread
5.01 cup : 1 cup
Lower-fat peanut butter alternative; 1:1 swap with peanut flavor in sandwiches
5.0
adjustment for this dish
Use 1:1 by cup in protein shakes and peanut-butter-banana smoothies. Lower fat (~28%) means a thinner mouthfeel — add 1/2 avocado or 1/4 cup oats per cup to restore body. Blend 45 seconds; peanut flavor registers strong, so match with chocolate, banana, or cocoa rather than berries.