Lower Fat Chocolate Peanut Butter Dip – Plus Peanut Flour Info!

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 Low-Fat Peanut Butter & Chocolate Dip w/ Peanut Flour Info

My original post on this dip was erased in a harried moment where I was attempting to quickly add a link while my toddler was needing my attention.  Rather than do something quickly, I erased the whole kit and kaboodle.  So if this looks different than you remember, that is why: And if I forgot to link back to your blog hop again, let me know!  I had to re-write the whole darn thing and rediscover all of the links in this post (which happens to be quite of few mind you!).  Sigh.  The life of the mommy blogger!

Think chocolate chip peanut butter cookie dough, because that is what this is, only WAY HEALTHIER!  This is a healthful, protein filled snack for anyone, and delicious along side some fresh fruit or or spread on some graham crackers (or just eat it by the spoonful!)  This recipe came about when I was cleaning out and refreshing the organization in my pantry.  I discovered an as yet unused bag of peanut flour from Trader Joe’s.  I had no idea what to do with it, but felt I had to use it up.  What I discovered was this flour is no longer carried at Trader Joe’s, and that many are very sad about it.  And while not as convenient, the same product is still available: Southern Grace Farms makes the same peanut flour as was sold in Trader Joe’s.  It is sold in many online venues for about $5/bag, less for bulk purchases of course!  This recipe was inspired by Food Fitness & Fun.

And now I get the near cult following this flour has.  After learning about the nutrition information, I was hooked too:
Peanut Flour is an amazing little gem of a flour, all the nutrients and a fraction of the fat, here is some information:
Peanut flour is a dry powder formed after the partial extraction of oil from the roasted peanut seed. It is used to add flavor and protein to processed baked goods, nutrition bars and snacks, as well as to marinades, sauces and dressings. Worldwide, peanut flours have been limited to use by industrial food processors as a major food ingredient.  While peanuts are about 25 % protein, peanut flour is about 50 % protein. That’s because the process of mechanically removing fatty oil from roasted peanuts enriches the levels of the remaining peanut components. The resulting flour is naturally low in fat, high in protein and relatively low in carbohydrates.
1/4 cup of peanut flour is 110 calories, 4 grams of fat, 0 mg sodium, 4 grams of fiber, and 16 grams of protein!  Compare that with peanut butter… 1/4 cup is 379 calories, 32.5 g fat, 296 mg sodium (salted PB), 3.75 grams fiber, and 16 grams of protein.

Low-Fat Peanut Butter & Chocolate Dip w/ Peanut Flour Info

5.0 from 1 reviews
Lower Fat Chocolate Peanut Butter Dip - Plus Peanut Flour Info!
Prep time: 
Total time: 
Serves: 5
  • 1 cup peanut flour
  • 1 cup water or non-dairy milk
  • 2-4 tablespoons peanut butter
  • 2 tablespoons maple syrup (or other sweetener), to taste
  • ¼ cup chocolate chips (to taste)
  1. Mix all the ingredients together until well blended.
  2. Add more sweetener or liquid to suit your preferences.
Here some additional recipes to enjoy with peanut flour!

Krispy Treats @ Healthful Sense 
Peanut Butter & Banana Oatmeal and french Toast @ Green Plate Dinners 
Low-Fat Peanut Sauce @ Gazing In
Peanut Flour Chocolate Chip Cookies @ Living Lindsey
Cinnamon Sugar Peanut Butter Chickpeas @Loves Veggies & Yoga


This recipe was shared on Mostly Homemade Mondays, Hearth & Soul, Fat Tuesday, GF Wednesday, Waste Not Want Not


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When her third child was born with severe food allergies, Tessa took to the kitchen to figure out how to feed her family well. Always up for a culinary challenge, their journey has taken many twists and turns! Lots of Paleo, and lots of top 8 free. Good food for families, that's what she's about!

Posted in Appetizers & Snacks Tagged with: , , ,
18 comments on “Lower Fat Chocolate Peanut Butter Dip – Plus Peanut Flour Info!
  1. Casey says:

    I put your Allergy Free Wednesdays on my blog.
    Chocolate and peanut butter work well together and this looks so creamy.

  2. mjskit says:

    What a fun dip! I bet it is delicious with apples!

  3. Ooo, looks good! So much peanut buttery goodness! 😀

  4. Thanks for linking your great post to FAT TUESDAY. This was very interesting! Hope to see you next week!

    Be sure to visit RealFoodForager.com on Sunday for Sunday Snippets – your post from Fat Tuesday may be featured there!

  5. This dessert looks great! I would love it if you linked up this recipe to my blog hop for a chance to win a cookbook prize package: http://bit.ly/wJSl1h

  6. What a lovely treat! I've never used peanut flour, so I was interested to learn more about it. I've used almond flour, and ground pistachios as flour though. Thank you for sharing your delicious Lower Fat Chocolate Peanut Butter Dip!

  7. This looks scrumptious! My whole family loves fruit dipped in peanut butter, so this would be a very special treat. I wonder if I can make peanut flour like I make almond flour in the blender.

  8. You know Alea, I would say just use regular ole peanut butter instead of making the flour, but it's up to you! The flour is just so it is lower fat, as it is partially de-fatted. Good luck!

  9. YUM! I need to make a big batch of this to keep in the fridge for all those times I crave a big spoon of cookie dough :)

  10. Allison says:

    OMG Sounds delish! Found you via Flour me with Love, I've made something similar, can't wait to try this and compare!

  11. Thanks for linking up my chickpea recipe!

  12. Brooke says:

    Any chance you can sub almond or coconut flour for the peanut flour just so I don’t have to buy yet another flour? This looks amazing but I don’t want to have to buy another flour for just one recipe. Thanks.

  13. Your Dip looks luscious! Love the chocolate peanut butter combo. Thank you for sharing it at the Hearth and Soul Hop
    April @ The 21st Century Housewife recently posted…Tasty Breads from The Hearth and Soul HopMy Profile

  14. Miz Helen says:

    It does not get any better than Peanut Butter and chocolate!
    Thanks so much for sharing your awesome post with Full Plate Thursday and hope you have a great week!
    Come Back Soon!
    Miz Helen
    Miz Helen recently posted…Slow Cooker Baby Back RibsMy Profile

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My name is Tessa, and I have learned to cook without almost all major allergens! I have a focus on making family foods as healthy as possible. Real food is my obsession. Gluten free, casein free, vegan, Paleo, sugar free: I have a little of something for anyone with restrictions., Take a peek, you're sure to find something delicious, and if you need any help, I am always willing to help you tweak things to YOUR tastes and dietary needs!

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