Instant Low Calorie Almond Butter

by Kelly M

I know you too well.

You loooooooooove nut butter. Love with 10 o’s. That’s some serious dedication.

But…let’s face it. The love of your life has some issues.

I know he’s delicious, but at 100 calories a tablespoon, you can’t eat a bucket and still fit into you skinny jeans. Sorry. I know that’s hard to accept, but you just can’t.

But what about those times when you just need almond butter, but don’t have a jar in sight? You find a bag of almond meal, but don’t want to dirty that pesky food processor and are afraid they will never¬†properly butterize.

Ever tried to make nut butter only to have it fail? I am the queen of that.

So call me the love doctor, but I think I just solved all your love issues.

You don’t want the tons of fat and calories in nut butter? Great, now you don’t have to.

Don’t want to dirty that food processor? Me neither.

Nightmares about a failed batch of nut butter? No more.

It’s so simple! Just mix almond meal+almond milk, and you have instant, low calorie almond butter!

How did I not think of this sooner?

Instant Low Calorie Almond Butter

This is so ridiculously simple to make, and it ends in a thick, authentic almond butter. It might be slightly runnier than what you’re used to, but that’s easily fixable and totally worth it.

Makes about 1/2 cup

*Update: Nutritional Conparison*

Regular Almond Butter:

Serving size: 1 tablespoon

Calories: 101

Fat: 9.5 grams

Net Carbs:  2.8 grams

Protein: 2.4 grams


Instant Low Calorie Almond Butter

Serving size: 1 tablespoon

Calories: 47.5

Fat: ~4 grams

Net Carbs: ~0.6 grams

Protein: ~1.8 grams



1/2 cup almond meal

1/4 cup almond milk

sweetener to taste, optional


Mix almond milk and almond meal until combined. If the mixture seems too thin, toss it in the microwave for 30 seconds until thick. If you are opposed to microwave or don’t have one, add less liquid and/or throw the mixture into the refrigerator until thickened. Add sweetener to taste as desired. Simple, right?



-Kelly M.


Leave a Comment

{ 55 comments… read them below or add one }

1 MegSmith @ Cooking.In.College March 8, 2012 at 7:50 pm

Such a good idea! I am making this…NOW! Thanks :-)


2 Kelly M March 13, 2012 at 10:13 am

Wow, thank you!! You are so sweet. ;)


3 Hannah@mindrunningwild March 9, 2012 at 6:29 am

This sounds great!! What are the calories/fat/protein breakdowns?


4 Kelly M March 11, 2012 at 7:29 pm

Thank you so much! Here’s the nutritional info for the entire recipe, a whole half cup of almond butter: 380 calories, 31.5 grams (healthy!) fat, 4.5 grams of net carbs, and 14.5 grams of protein. I based this on my Trader Joe’s almond meal, and unsweetened vanilla Almond Breeze. I also updated the recipe to inlcude all this stuff. Thanks for the question! ;)


5 Hilliary @Happily Ever Healthy March 9, 2012 at 7:07 am

Such a great idea! I will have to try this. I hate lugging out the food processor, and mine doesn’t work to well either! I am def. giving this a try! Have a fabulous weekend!


6 Laura March 9, 2012 at 12:35 pm

I just made this and stirred in a bit cane sugar, cinnamon, and vanilla….. it is delicious!
Love your blog!


7 Kelly M March 11, 2012 at 7:19 pm

You are amazing. Thank you sooo much!! I think you just made my day. ;)


8 Tara March 9, 2012 at 5:38 pm

Booo I just threw out my almond meal… with all the other things I complain about not having! I almost never used it and I would have loved to break it out to try this!! I think I’ll just have to restock, because it did make some pretty mean baked goods and I bet this would be enough to get me to go through it fast!


9 Kelly M March 13, 2012 at 10:13 am

You poor thing… I must just taunting you! You need a care package and a hug. ;)


10 Lauren @ Fun, Fit and Fabulous! March 12, 2012 at 7:35 pm

Woah, almond butter is my favorite!!!!! I can’t wait to try this!!


11 Kelly M March 16, 2012 at 9:44 pm

Thank you so much, Lauren! You are so great. ;)


12 Carrie @ Lift Eat Repeat March 14, 2012 at 6:11 pm

Good idea! Although I must say that although 1 TBSP of real almond butter is calories dense, it does provide you with good fats too!


13 Kelly M March 16, 2012 at 9:45 pm

Thank you so much, and you have an excellent point! Those healthy fats are very important, especially for shiny hair and good nails! ;)


14 anonymous April 19, 2014 at 10:44 pm

Im sorry but this is horrible! I tried it and it tastes horrid and nothing like almond butter


15 Kelly M May 16, 2014 at 6:14 pm

I am so sorry these didn’t work out for you! Can I help troubleshoot?


16 Veggie Wonder March 28, 2012 at 6:55 pm

Wow, what a brilliant idea! Can’t wait to try this! I <3 your blog!!!


17 Kelly M March 31, 2012 at 9:24 pm

You just made my day/week. Thank you so much!!!!! ;)


18 Shannon from Healthiful Balance April 3, 2012 at 8:53 pm

You are a genius! :)


19 Bek May 16, 2012 at 12:16 am

How long will this last? Can you keep it in the pantry as you would normal almond/peanut butter?


20 Kelly M May 31, 2012 at 9:54 pm

Hi Bek! I am just going through some comments, and even though I responded to yours awhile ago, apparently it didn’t show up! Anyway, I basically said that this almond butter does not last nearly as long as jarred nut butter, partly because it is not jarred, and because the liquid content is higher. It lasts covered in the fridge for about a week. Sorry for the delay, and I hope this helps!


21 rosabel May 31, 2012 at 1:59 pm

So simple and it looks so good! I’ll try with a sweetener and add some Organic Maple Syrup I think (which is healthier than sugar!). (if you ever need Organic Maple Syrup for your recipe (Organic is tastier), you’ll find a really good one online, offered by Rouge Maple). Can’t wait to try this out!


22 Kelly M May 31, 2012 at 9:30 pm

You are so sweet! Thanks so much for the maple syrup tip! My mom absolutey loves maple syrup, so I’ll have to check it out. Have a lovely day!


23 Joy October 30, 2012 at 4:37 pm

Hey Kelly, just found your website while procrastinating instead of studying :x anyway, this looks amazing as I do not really want to buy a whole tub of almond butter (scary things happen). Was wondering if I can use this in recipes that call for almond butter? especially in no bake recipes?


24 Kelly M November 3, 2012 at 10:50 am

Haha. Surfing the internet is a very valid excuse for putting off studying, thankyouverymuch! ;0

I love the way you think! I have tried this in an almond butter cookie recipe and it didn’t work because the amount of liquid in this recipe is much higher than that in regular almond butter. If you were to start using this almond butter in recipes, I would be careful to keep the batter on the drier side (ie. not adding extra liquid, maybe adding more flour, etc.), but I can’t personally vouch for the results as I haven’t tried it myself. Thanks, and I hope this helps!


25 Yorksshirepud February 10, 2013 at 12:06 pm

Figured out a quarter of a cup is about 5 and a quarter points for Those on the Weight Watcher Programme. A great idea and so easy.


26 Kelly M February 12, 2013 at 9:45 pm

Thank you! For future recipes, would you find it helpful if I included Weight Watchers Plus Points?


27 Yorksshirepud February 12, 2013 at 9:59 pm

That would be just super if you could please.
I had the almond butter for my lunch today spread on celery sticks and it was so very filling and tasty. Thanks so much


28 Rachelle March 12, 2013 at 1:40 am

can you use this in recipes that call for almond butter too? Or is the consistency of this not right


29 Kelly M March 16, 2013 at 9:27 am

Hi Rachelle, I wish I could give you a definite answer, but I have not tried this recipe in other recipes calling for almond butter and therefore wouldn’t know. My guess would be not as it would be too liquidy. Sorry, and I hope this helps at least a bit!


30 Angelica Merritt April 19, 2013 at 3:23 pm

You’re after my own heart! Love this recipe. I use a dash of coconut oil [I usually put CO on EVERYTHING... guilty pleasure] in my recipe. Love what you’re doing.


31 Kelly M June 14, 2013 at 10:48 am

Angelica, you made my day. Thank you so much!


32 lyn April 30, 2013 at 8:06 pm

You can always make your own almond milk for this.. really easy.


33 Steph May 23, 2013 at 5:40 pm

I made this with some hazelnut meal instead of almond – so delicious!!


34 Kelly M May 23, 2013 at 10:08 pm

Thank you Steph!


35 Toby June 13, 2013 at 4:50 pm

Hi Kelly – i may be mistaken but i look like your nutritional information my be incorrect? the Trader joes almond meal has 180 calories for 1/4 cup. so how can this recipe be only 45 cal? just wondering..thanks!


36 Kelly M June 13, 2013 at 8:42 pm

Hi Toby! The nutritional information is for 1/4 of the recipe, 1 tablespoon.


37 Bridgett July 7, 2013 at 7:40 pm

I just like the helpful info you supply in your articles.

I will bookmark your blog and take a look at again right here regularly.
I’m moderately certain I’ll learn many new stuff right right here!
Best of luck for the next!


38 Julia July 23, 2013 at 9:48 am

A possibly stupid question but how many days can I store this in the fridge?


39 Jennifer September 8, 2013 at 6:30 am

FYI, you probably didn’t fail at nut butter. You just have to scrape the sides of the food processor down every few minutes and blend it for as long as it takes to release the oils. I was told this process takes 10 to 12 minutes, but it took 20 in my food processor. :-)


40 Kelly M September 14, 2013 at 9:50 am

Haha. That makes me feel better. ;)


41 Anya October 27, 2013 at 3:20 pm

Brilliant! I just made some and it will probably be gone by tonight – it’s so good! Because my personal preference leans towards the saltiness of nut butter I added a 1/4 tsp of salt and it is absolutely perfect now.


42 Kelly M November 1, 2013 at 5:36 pm

Haha. Salt is great. I’m so glad you enjoyed this Anya!


43 Jo November 5, 2013 at 4:39 pm

i know this is a silly question, but do you think this would work making it in smaller batches? i mean if i really only wanted to make one tablespoon, can’t i technically use 1 TBS of almond meal and 1/2 TBS of almond milk? id go for 1/2 a cup but knowing me…id sit down and eat all of it LOL


44 Kelly M November 30, 2013 at 8:32 am

Not a silly question at all! I actually think this is a great idea. I don’t see why making a smaller batch wouldn’t work!


45 Jo November 30, 2013 at 10:37 am

i did it. and i’m so glad i did. finally a nut butter i can control my portions with and it’s delicious! thank you so much


46 Diana December 12, 2013 at 4:33 pm

Is almond meal the same as oat meal.?


47 Kelly M December 28, 2013 at 6:02 pm

Hi Diana! No, almond meal is made from almonds and oat flour is made from oats. Hope this helps!


48 jan jonesd January 10, 2014 at 7:28 pm

just wondered if you used blanched almond meal, or unblanched? Unblanched almonds have the skins still on. I bought several Lbs before I knew the difference, and still have a lot in the fridge I would LOVE to use up. I have tried blanching the almonds myself, but it is quite labor intensive. You either have to do really small batches at a time, or move really fast. Love your blog!


49 Kelly M June 17, 2014 at 7:04 am

Hi Jan! I just use them interchangeably. :)


50 nicholas richardson May 29, 2014 at 12:25 pm

I dont understand what I did wrong. Doesn’t Look or taste like almond butter. I used original Almond milk And almond meal stirred them and It was nothing like almond meal


51 Kelly M June 15, 2014 at 8:59 am

I am so sorry this didn’t work out for you! Can I help troubleshoot?


52 nicholas richardson June 28, 2014 at 10:09 am

Yes please. Am i using the wrong ingredients? Should it be sweetened or unsweetened almond milk? Is there a specific type of almond meal that I should be using?


53 Mari June 2, 2014 at 3:33 pm

I just tried this and love it as a treat. It is not like the almond butter I have had, but nonetheless very tasty and with a little squirt (scant, really) of agave it is great! (I only did 2T almond meal and 1T almond milk to limit myself and it worked fine!)


54 Kelly M June 15, 2014 at 8:54 am

Yay! I am so happy you enjoyed this Mari!


55 Sarah D August 9, 2014 at 2:57 pm

Not sure if this is a stupid question or not but…
is almond meal and almond flour the same?
I have Bob’s Mill almond flour, but not almond meal. If they’re different things, would flour work the same as meal in this case? Thanks for any help!


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