LOW FAT / LOW CALORIE Peanut Butter Dip

low fat peanut butter fruit dip

School days may be long behind me, but I still love a good after school snack! A favorite of mine from childhood (eaten while enjoying an episode of Wishbone— anyone remember that show?) is apples dipped in peanut butter. But…. then I grew up and learned about calories and the effects of eating massive amounts of peanut butter. Yes, happiness is an effect, but that’s not the one I was thinking of. Listen, folks, I’m trying to fit into something besides maternity pants!

If you’re not worried about calories, then move along and enjoy your jar of peanut butter. But if you want to dip into the rich, creamy taste of peanut butter while skipping a lot of the fat and calories, then check out this easy low fat and high protein snack.

low fat peanut butter dip

yulu yogurt fudgesicles

  • 1 package (or 5.3 ounces) of nonfat* Greek yogurt
  • 1/4 Cup of PB2 (a powdered version of peanut butter that has much of the fat removed)
  • 2 Tablespoons of honey

The trick to keeping this recipe low in fat is to use nonfat yogurt and PB2, instead of peanut butter. PB2 is a powdered version of peanut butter that has been processed to remove much of the fat. You can use regular peanut butter if you don’t have PB2, but your dip will be higher in fat and calories.

*I photographed my ingredients with whole milk yogurt, but the recipe is made with nonfat.

low fat peanut butter fruit dip

All you need to do is combine all of the ingredients into a bowl and whip it together with a spoon. Stir carefully at first to the keep the PB2 powder from flying all over the place. The result is a thick, creamy and subtly sweet dip perfect for snacking with apples.

low fat peanut butter fruit dip

The entire recipe will make three 2.3 ounce servings with the following nutrients:

  • 97 Calories
  • 1 g Fat
  • 16.7 g Carbs
  • 8.2 g Protein

I think one serving is the perfect amount to enjoy with one medium-sized apple, giving you a tasty and nutritious 150 calorie snack. Not too shabby, eh?

low fat peanut butter fruit dip

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3 Responses

  1. Anna says:

    Actually fat is good for you. It’s carbohydrates & sugars we eat too much of. Although, peanuts are legumes so our bodies do process them similarly to carbs & they are apparently not good for people with thyroid issues to eat. I tend to think that my thyroid, although functioning well enough to pass a blood test, is not working as well as it should, but i still haven’t been willing to give up peanuts. I think PB2 would be great for smoothies, where you already have plenty of fat from yogurt & milk/nut milk, but I think I’ll stick with the real stuff for dipping apple slices. However, everyone gets to make their own dietary choices & I’m cool with that. :)

    P.S. I loved your post on nursing & those birthday decorations were great!

    • Mandi says:

      Yep, fat is good for you in moderation, and I do eat it in oil, nuts, eggs, and things like avocado. But you have to cut calories to lose weight, and peanut butter has a looot of calories and fat. So I like to find ways to eat more peanut butter without the toll it takes on my weight-loss goals. :)

  2. Emma says:

    I love the idea! Will be making mine with full fat yogurt, and rice malt syrup in order to lower the sugar content. Might even try processing down my own peanuts… we will see.