Peanut Flour + PBB French Toast and Oatmeal

Haley: “I want to tell you what I bought online during class tonight, but I don’t want you to look at me like I’m crazy.”

Ben: “Okay, I promise.  What is it?”

Haley: “Peanut Flour”

Ben: “Huh?”

Haley: “It’s basically peanut butter without the salt or oil, which makes it lower fat and no sodium.  You have to mix it with water to use it as a spread.”

Ben: “That’s AWESOME!”

Haley: “Oh, phew.  Ok, good.  ‘Cause I bought four of them.”

Before you start lecturing me about my spending habits, let me explain:

  1. No one pays attention during class, anyway
  2. I keep hearing from the blog-world that Trader Joe’s has the best Peanut Flour
  3. I heart Trader Joe’s, but we don’t have one in Hawai`i [I found out through speaking with one of their managers that – although they have a serious obsession with Hawaiian print – they will never open a store in Hawai`i because they can’t do it without having to raise their prices significantly (due to cost of shipping), which is against their mission]
  4. Amazon only sells them in packs of four

I figured that, since they’re packed airtight, I can keep an extra one around and then give the other two to family/friends who are as addicted to peanut butter as I am.

So, let’s go over the basics:

  • Peanut flour is lower in calories, fat, and sodium than peanut butter. Ben and I use Kirkland brand’s Organic Peanut Butter, which doesn’t add sugar to the mix (yes, many peanut butter brands add sugar), and we love it.  I mean, I can eat it by the Tablespoon-full.  And that’s the problem.  A single tablespoon of peanut butter boasts 100 calories and 7.5 grams of fat!  Peanut flour, on the other hand, allows me to have 1/4 c flour for 110 calories and 4 grams of fat.  Mix that with a few tablespoons of water and a dash of salt, and you’ve got 3 to 4 tablespoons of peanut butter for much fewer calories and fat – plus, you can control the sodium yourself.  Check it (take note of the serving size):

[Left: Baker Josef’s (Trader Joe’s) Peanut Flour] / [Right: Kirkland Organic Peanut Butter]

  • What’s it taste like? Peanut flour itself doesn’t taste like much, aside from powdery peanuts, to me [actually, if you’ve ever had kinako, Japanese soybean powder, that’s almost exactly what it tastes like].  When mixed with water, the peanut flour tastes exactly as you’d expect it to – like low-fat PB.  Adding a pinch of salt makes it taste more like peanut butter, but there’s no way to make it taste as rich.  Our consensus: it’s a great lower-fat substitute, but it’s going to take some getting used to.  Eventually we’d like to just have peanut flour in our home so that it becomes the new standard.


  • Peanut flour comes in a 1 lb airtight package, which actually yields more flour than you’d expect. I transfered mine into a glass container for easy access and storage.  To mix, just put it in a bowl with some water and use a fork/whisk to create the texture you like (Ben likes his more creamy than I do).  The package suggests using peanut flour to thicken soups and add flavor to favorite recipes [think protein shakes and muffins!]. 🙂


I’ve been putting peanut flour in my steel cut oats in the morning (which gives it such great flavor, plus a little extra boost of protein), and I can’t wait to try it in the Dream Bar!  This past weekend, after my first Vibram run, I came home to try out another peanut flour recipe: Peanut Buttah Banana French Toast!


I essentially made ABC French Toast, but used Challah in place of regular bread [a friend made us this loaf, but if you’re looking for a recipe you can use this one], and added 1/4 c peanut flour and 3 extra Tbsp of almond milk [I recommend mixing the peanut flour with almond milk before mixing everything together.  I put the powder straight into the mix and it was clumpy].


It was amazing. But truth be told, though, I wasn’t in the mood for french toast, so the [very happy!] hubby enjoyed his new favorite carb breakfast while I chowed down on a steel cut oats rendition of the recipe:


In the mix: 1/4 c oats, 1/2 c water, 1/4 c almond milk, 2 Tbsp peanut flour, and 1 tsp chia seeds.  Topped with a grilled banana and served in my favorite bowl, which was handmade by my mother-in-law!


Yum!  I’m so looking forward to making many more peanut flour recipes!
Have you ever tried peanut flour? Do you have any recipes to share?
Aloha Pumehana. Whether you’re here to find balance, wholesome recipes or inspiration, I hope you enjoy the posts.  Please subscribe to Green Plate Dinners to receive automatic updates and be the first to read new posts for free!

5 thoughts on “Peanut Flour + PBB French Toast and Oatmeal

  1. Therese says:

    I keep thinking of trying it! We don’t have Trader Joe’s in Canada but apparently there’s a low-carb grocery store just north of the city that sells it. I’d prefer actual p.b. but flour is such a great low-cal alternative with tons of extra protein!

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