The 30-Day Bigger Leaner Stronger Transformation
If you ask anyone into fitness to name their top five “clean” foods, there’s a good chance peanut butter is going to be in there.
Its earthy flavor goes well with so many individual foods and dishes and its creamy yet crunchy texture is to be savored not swallowed.
There’s a problem though. It’s so damn fatty. So much so that unless you’re dedicated to a low-carb lifestyle, you won’t be able to eat much of it without exploding your calorie intake.
Fret not. There is another way: PB2. In case you haven’t heard of it, PB2 is a basically fat-free powdered form of peanut butter that you reconstitute with water. No, it’s not the same as the real thing but it’s pretty damn good for how low-calorie it is (a mere 20 calories per tablespoon).
Reconstitution for a PB&J sandwich isn’t all PB2 is good for, either. It can be used in any recipe that calls for peanut butter and the results are outstanding. Here are 20 PB2 recipes that prove my point…
This recipe uses the peanut-only version of PB2, but you could use the chocolate PB2 flavor instead, adjusting the cocoa powder accordingly.
Not a coffee fan? If you love the look of this latte but aren’t thrilled about the caffeine, know you can enjoy a PB2 hot cocoa instead. Follow the same recipe below, only leaving out the brewed espresso.
1 shot brewed espresso
1 1/2 cups unsweetened vanilla almond milk
2 packets stevia (or other sweetener to taste)
2 Tbsp. unsweetened cocoa powder
2 Tbsp. PB2Get the Recipe
Not only is PB2 a great spread and sauce, but it works well in baked goods too.
These muffins are an awesome snack to replace peanut butter cups because the PB2 swirl keeps the flavors separate while bringing them together. They also have plenty of whole grains, including old-fashioned oats.
1 1/2 medium bananas, very ripe
1 egg, beaten
1 Tbsp. coconut oil
1/4 cup unsweetened almond milk
1/2 tsp. vanilla
3/4 cup whole wheat flour
1/3 cup sugar
1/2 cup old-fashioned oats
1/4 tsp. salt
1/4 tsp. baking soda
1/4 cup chocolate chips
3 Tbsp. PB2Get the Recipe
If you need a quick way to fight after-dinner sugar cravings, this is a simple and delicious solution. Prep it before dinner, and keep it in the freezer to prepare for the inevitable.
It takes only a few minutes to put together, which will give you something more to look forward to as you cook the main meal.
1 ripe banana, sliced
4 Tbsp. PB2
1 oz. semisweet chocolate chipsGet the Recipe
Since they taste like a peanut butter and jelly sandwich, you can enjoy these protein pancakes any time of day as a nutritious meal or midnight snack.
Peanut butter is an awesome addition to almost any smoothie.
With frozen bananas and chocolate protein powder, it’s like a milkshake. Or with a berry smoothie, the peanut butter turns it into PB&J. But put it all together, and you get this uniquely delicious combination.
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Powdered peanut butter makes an excellent addition for lean chicken dinners because it adds lots of flavor without as much fat.
In something like a stew or stir-fry, the only difference between peanut flour and peanut butter is the oil. When there’s already oil used elsewhere in the dish, such as to marinate the chicken, chances are you can use PB2 instead of peanut butter without losing any of the richness.
1 lb. boneless skinless chicken breast, thinly sliced
1 large onion, chopped
1 large orange bell pepper, thinly sliced
3 cloves garlic, minced
1 Tbsp. minced fresh ginger
3 plum tomatoes, chopped
1/2 lb. fresh baby spinach leaves, rinsed and chopped
2 Tbsp. grapeseed oil
1 tsp. sesame oil
1/4 tsp. chili powder
2 tsp. brown sugar
4 Tbsp. powdered peanut butter
2 cups fat-free chicken broth
Salt and freshly ground black pepper to tasteGet the Recipe
Tarts are like an upscale version of pie, but the benefits don’t stop at presentation.
The filling-to-crust ratio also helps to make a low-carb dessert. Although this wholesome tart nails the mouthwatering look and flavor, each slice has an unbelievable 15 grams of protein. That’s not only from the PB2 but also almond flour in the crust, as well as silken tofu in the no-bake peanut butter pie filling.
The hardest part of this dish is prepping and measuring the ingredients. After that, toss the carrot noodles into a hot pan for a few minutes, and then stir in the sauce. Continue heating until it thickens, and you’ll have a delicious Thai-inspired carrot dish.
10 oz. carrots, spiralized
2 Tbsp. water
2 Tbsp. PB2
2 Tbsp. soy sauce
2 Tbsp. seasoned rice vinegar
1 Tbsp. pure honey
1 Tbsp. Splenda
1 tsp. chili garlic sauce
1 tsp. sesame oil
1/2 tsp. ground ginger
1 tsp. minced garlic
1/4 cup chopped fresh scallions, for topping
1 tsp. toasted sesame seeds, for topping
Cooking sprayGet the Recipe
How can peanut butter muffins have less than 100 calories apiece? These aren’t mini – they’re made with PB2.
If you want to make them extra indulgent, add a rounded teaspoon of peanut butter or berry jam to the middle of each muffin. Fill the muffin cups to roughly one-third, spoon in the filling, and top off with batter, leaving enough room for the muffins to puff up.
3/4 cup peanut flour
1/4 cup coconut flour
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
3/4 cup baking stevia (or 1 cup granulated sugar)
4 egg whites
1 whole egg
1/2 cup unsweetened almond milk
1/2 cup unsweetened applesauce
1/2 tsp. vanilla extractGet the Recipe
This light and healthy Pad Thai is vegan, which means it’s packed with veggies. But that doesn’t mean you can’t add in your favorite protein. Simply slice the meat, and after the Pad Thai is assembled, fry it up in a small amount of oil.
To round out the flavor, top with garnishes like chopped peanuts, green onions, or Sriracha sauce.
8 oz. shirataki noodles
2 cups shredded purple cabbage
2 cups grated carrots
1 1/2 cups French-cut green beans
2 cups fresh spinach
1 cup fresh mung bean sprouts
1/2 cup chopped fresh cilantro
2 tsp. toasted sesame seeds
1 cup PB2
1/4 cup low-sodium soy sauce
3/4 cup warm water
1” piece of fresh ginger, peeled and grated
4 cloves garlic, minced
3 Tbsp. rice vinegar
1 1/2 tsp. Sriracha sauce (more or less according to taste preference)
3 Tbsp. ground flaxseed
1 tsp. toasted sesame oil (optional)Get the Recipe
A balanced breakfast has a good amount of complex carbs for slow-digesting energy to power you through the day, which makes whole grains a go-to morning food. But breakfast should also have a good amount of protein to refuel you after a night of rest.
That’s what makes this combo of oats, chia seeds, and PB2 a nutritional powerhouse. And the best part is you can stir together these five ingredients the day before and quickly spoon it up before you start your day.
1/4 cup steel-cut oats
1 Tbsp. chia seeds
3/4 cup unsweetened vanilla almond milk
2 Tbsp. PB2, divided
1/2 Tbsp. pure honeyGet the Recipe
Not everyone is a fan of green smoothies; yet they’re an unbeatable source of nutrition. To make the flavors of spinach or kale more palatable, just add peanut butter – or PB2 for a low-fat way to get that intensely peanutty flavor.
A banana adds natural sweetness, but other fruit will work too like strawberries or even figs.
Because it’s a fine powder, PB2 can be used like a spice in a seasoning blend. You can sprinkle it onto any food that can benefit from the peanutty flavor, including French fries. And because these are actually baked, they have just a gram of fat per serving.
This chili-peanut seasoning can be used for regular fries, but these are made from butternut squash. It has fewer calories than potatoes, which translates to fewer carbs for your meal plan.
3/4 lb. butternut squash, peeled and sliced into thin strips
1 egg white
2 Tbsp. peanut flour
1/2 tsp. chili powderGet the Recipe
Although PB2 is most often used in smoothies and baking, it’s also a great seasoning for meat and seafood.
This recipe is basically a scallop satay, only the peanut flavor comes from the dry rub rather than a sauce. The scallops are coated in the mixture, stacked onto skewers, and grilled for about 4 minutes per side. Serve on a papaya salad or just with Sriracha for the spice lovers.
1/2 cup PB2
1 tsp. ground chili de arbol
1 tsp. salt
1/4 tsp. ground cumin
3 Tbsp. peanuts, toasted and ground for garnish
3 Tbsp. extra-virgin olive oil (plus more for the grill)Get the Recipe
What can make brownies taste even better? PB2, of course! There’s a whole cup in this recipe, which means these brownies flourless too. It also lets you leave out traditional fats, like oil and butter.
The only way to feel bad about eating these PB2 brownies is if you take out the whole pan in one sitting.
1 large egg
1 large egg white
1 cup PB2
1/2 cup cocoa powder
1 tsp. baking soda
1/4 tsp. salt
1/2 cup + 1 Tbsp. water
1/2 cup raw honey
1 tsp. vanilla extract
3/4 cup chocolate chipsGet the Recipe
When you grab the jar of PB2 out of the cabinet, you might be thinking of chocolate or bananas. But one flavor combo you probably aren’t considering is pomegranate.
This snack brings together peanut butter and pomegranate in an easy and unforgettable way. Once you start to crave this flavor combo, you’ll be glad these oatmeal bites take practically no effort to make – you just have to wait an hour for them to firm up in the fridge.
1 cup rolled oats
1/2 cup dried pomegranate arils
2 Tbsp. chocolate PB2
1 Tbsp. ground flaxseed
2 Tbsp. chia seeds
1 tsp. vanilla extract
1/4 cup pure honey
1 Tbsp. peanut butterGet the Recipe
One slice of this bread is like an entire peanut butter and jelly sandwich. However, if you make a your PB&J with two slices of bread and a couple tablespoons each of strawberry jam and peanut butter, that equals only 15 grams of protein for almost 500 calories.
Compare that to one slice of this PB2 bread, which has 12 grams of protein with one-third the calories, and the decision is a no-brainer.
Even if you don’t like drinking coffee, you can get a jolt of caffeine to start your day from this chia seed pudding. Assemble it first thing in the morning or even the night before, and this easy breakfast will be ready to wolf down before you head out the door.
If you don’t want to brew fresh espresso, simply use a teaspoon of instant coffee mixed with a tablespoon of hot water. For more intense flavor, use cold-brewed coffee instead.
1 shot espresso
3 Tbsp. nonfat plain Greek yogurt
1/2 cup unsweetened almond milk
3 Tbsp. chia seeds
1 tsp. pure honey (optional)Get the Recipe
Peanut flour or PB2 can be quickly turned back into peanut butter with a bit of liquid, which makes it an ideal candidate for sauces and dips. Try this aioli recipe, for example, which uses powdered peanut butter to transform basic mayonnaise into a flavorful spread.
It’s the perfect finishing touch for a banh mi sandwich or to serve with chicken satay. Rather make the mayo from scratch? Whisk a tablespoon of lemon juice into an egg yolk, and slowly add in ¾ cup of extra-virgin olive oil. That’ll make a cup of mayo, so simply double the seasonings below.
1/2 cup mayonnaise
2 Tbsp. PB2
1 Tbsp. extra-virgin olive oil
1 Tbsp. lemon juice
1 tsp. chili pasteGet the Recipe
Although most recipes on this list use PB2 as a substitute for creamy peanut butter, this beef dish from Ghana is traditionally made with dry powdered peanuts. That makes it perfect for PB2 lovers!
These kebabs are a great way to prep sirloin steak on the grill, and they have a spicy peanuty flavor that’s a little like Pad Thai takeout but a lot healthier.
2 lbs. boneless beef sirloin, cut into 1” cubes
1 large onion, cut into chunks
1 green bell peppers, seeded and cut into chunks
6 garlic cloves, peeled
1–4 scotch bonnet chile peppers (or 4–6 jalapenos), coarsely chopped
2 Tbsp. chopped fresh ginger
1 1/2 tsp. salt
1 tsp. fresh ground black pepper
1/4 cup peanut oil
2 large green bell peppers, seeded and cut into 1” pieces
1 large onion, cut into 1” pieces
1 1/2 cups PB2Get the Recipe
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