5-Minute Beanut Butter (Viral High-Protein Spread)
Silky white-bean and peanut butter spread — the viral TikTok beanut butter. Tastes like peanut butter frosting, with protein. No cooking, done in 5 minutes.
Method
- Drain the cannellini beans into a sieve and rinse them very well under cold water. Shake the sieve hard to get as much water off as you can — drier beans make a silkier spread.
- Add the beans, peanut butter, honey, vanilla and salt to a food processor. Blend for 2 to 3 minutes, stopping to scrape down the sides once or twice, until completely smooth and glossy.
- With the machine running, drizzle in the warm water one tablespoon at a time until the spread is thick but spoonable and looks like soft peanut butter frosting.
- Taste and adjust: more honey if you want it sweeter, another pinch of salt to make the peanut flavour pop.
- Scrape into a jar. Swirl the top with the back of a spoon, drizzle with a spoonful of melted peanut butter, and scatter the crushed peanuts and a pinch of flaky salt over it. Serve with toast.
Silky white-bean and peanut butter spread — the viral TikTok beanut butter. Tastes like peanut butter frosting, with protein. No cooking, done in 5 minutes.
Nutrition per serving
- Calories
- 150 kcal
- Protein
- 7 g
- Carbs
- 15 g
- Fat
- 8 g
- Fibre
- 3 g
- Sugar
- 4 g
- Sodium
- 150 mg
Values are estimates based on USDA FoodData Central and vary with brands and portioning.
Chef notes
Rinsing the beans well is the whole trick — the liquid from the can adds a beany note that no amount of blending hides. And do not stop blending early: a full 2 to 3 minutes in the processor is what turns it from grainy to silky.
Substitutions
- Cannellini beans — great northern beans or chickpeas, drained and rinsed
- Honey — pure maple syrup (makes it vegan) or agave
- Creamy peanut butter — natural peanut butter; add 1 extra tablespoon water if it is very thick
Serving suggestions
Spread thick on warm toasted sourdough with flaky salt, or use as a dip for apple slices and banana. A spoonful stirred into warm oatmeal is excellent too.
Storage
Airtight jar in the fridge for up to 1 week. It thickens as it chills — stir before serving, and add a splash of warm water to loosen it.
Reheating
No reheating needed. Let it sit at room temperature for 10 minutes so it spreads easily.
Equipment
- Food processor
- Fine-mesh sieve
- Spatula
- Jar with a lid
Variations
- Chocolate beanut butter: blend in 2 tablespoons cocoa powder with everything else
- Cinnamon crunch: add 1/2 teaspoon ground cinnamon and top with a pinch of brown sugar
Why it works
Cannellini beans are very mild and blend into pure creaminess, so they act as a neutral, protein-rich base that stretches the peanut butter without diluting its flavour. The honey and salt round it out, and the water thins it to a spreadable consistency.
Frequently asked questions
Will I taste the beans?
No. Rinsed cannellini beans are extremely mild and disappear completely into the peanut butter — you taste a silkier, lighter peanut spread.
How much protein is in beanut butter?
About 7 grams per quarter-cup serving, from the combination of white beans and peanut butter — with no protein powder added.
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