Is walnut butter healthier than peanut butter?

Yes—especially if you're looking for a spread with more omega-3s and antioxidants. While peanut butter contains more protein, walnut-based spreads offer a better fatty acid profile with anti-inflammatory benefits. It’s a smart choice for heart and brain health, particularly if you're cutting back on processed oils.

What does walnut butter taste like?

Expect a rich, earthy flavor with a slightly bitter undertone—especially if made with raw nuts. When toasted, the taste becomes warmer and nuttier, almost caramel-like. It’s less sweet than peanut or almond butter but packs a gourmet punch, making it perfect for both savory dishes and more refined desserts.

What can I use walnut butter for?

This spread is incredibly versatile. Use it: On toast with fruit In smoothies for healthy fat and flavor Swirled into oatmeal or yogurt As a base for dressings and sauces Baked into cookies or energy bites It’s also excellent in pairings— don’t miss our Tortilla Cinnamon Rolls as a warm, comforting treat that matches perfectly with a nutty topping.

How much walnut butter should I eat a day?

Stick to 1–2 tablespoons per day for adults to reap the nutritional benefits without overloading on calories. For children, 1 teaspoon to 1 tablespoon is generally enough, depending on their dietary needs. Portion control is key because, while healthy, it’s calorie-dense.

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Ingredients

Scale

2 cups raw or toasted walnuts
Optional: 1/4 tsp sea salt
Optional: 1/2 tsp cinnamon or vanilla extract

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Instructions

Preheat oven to 350°F (if toasting). Spread walnuts on a baking sheet and toast for 8–10 minutes, stirring once.
Let walnuts cool slightly, then transfer to a food processor or high-speed blender.
Blend until creamy, scraping down sides as needed. This may take 5–10 minutes.
Add salt, cinnamon, or vanilla if desired, and blend again to combine.
Store in an airtight jar in the fridge or cool pantry. Stir if natural oils separate.

Notes

Use toasted walnuts for a nuttier, less bitter flavor. Stir before each use if natural oil separation occurs. Pairs well with fruit, oats, and baked goods.

Author: Clara
Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Condiment
Method: Blended
Cuisine: Health Food
Diet: Vegan

Nutrition

Serving Size: 1 tbsp
Calories: 183
Sugar: 0g
Sodium: 0mg
Fat: 18g
Saturated Fat: 1.5g
Unsaturated Fat: 16g
Trans Fat: 0g
Carbohydrates: 3.9g
Fiber: 1.4g
Protein: 4g
Cholesterol: 0mg