Move Over, Almond Butter: Pistachio Butter Is Here, and It’s Full of Protein and Gut-Healthy Benefits

Pistachio butter is the latest nut to come out of its shell and into your grocery store’s condiments section. Thanks to viral trends like pistachio milk and the Dubai knafeh pistachio chocolate bar, this minty green nut is having a moment.

But does pistachio deserve all the hype? We spoke to Destini Moody, RD, a registered dietitian with Top Nutrition Coaching, to learn about the benefits of pistachio butter and gets tips on how to make and eat it.

Pistachio butter benefits

1. It’s rich in health-boosting nutrients

Although they’re tiny, pistachios pack major nutritional benefits, so adding a schmear of pistachio butter to your morning toast or a tablespoon to your smoothie means you’re getting a big dose of important vitamins and minerals.

“Pistachios are high in potassium, iron, vitamin B6, and magnesium. Potassium and magnesium play a role in keeping the heart healthy, while both iron and B6 help to produce red blood cells for better blood flow and energy levels,” says Moody.

2. It’s high in protein

Pistachios are among the nuts highest in protein at 6 grams per 1/4-cup serving, Moody says. For comparison, there are about 6 grams of protein in one large egg. Because of its high protein content, eating pistachio butter will help you feel more satisfied and full for longer. Not to mention, pistachios are also a rich source of healthy fats, which aid in curbing hunger.

“Eating pistachio butter gives you all the wonderful health benefits of pistachios while allowing for more ways to incorporate it in your meals. It can also be a healthier option for a snack than less-nutritious, higher-sugar spreads like Nutella,” Moody explains.

3. It can support gut health

One serving of pistachios has about 3 grams of fiber, and as you may already know, fiber helps promote better digestive health by keeping you regular. Consuming 30 grams of fiber daily is the ultimate goal for optimal digestion, and eating pistachio butter can help you get there (just remember to drink plenty of water as you increase your fiber intake). However, pistachio butter’s gut-loving benefits don’t stop there.

“One study¹ showed that both pistachios and almonds help promote a more favorable gut microbiome. While pistachios were not shown to increase good bacteria in the gut, they may help reduce bad bacteria,” says Moody.

Additionally, “another study² done in mice showed that pistachios can help improve the gut barrier by reducing inflammation, but this result has yet to be replicated in humans,” Moody says.

How to make pistachio butter at home

Buying pistachio butter at the store can be pricey and cost upwards of $15 a jar. Instead, you can try making it at home. Moody recommends you roast your pistachios before grinding or blending them because it improves the flavor and gives it more depth.

“You can add a healthy oil, such as olive, if you want to make it more creamy, at the risk of making it more caloric. This can have a benefit, though, for those who are looking for something like nutter butter to help with healthy weight gain. If you want more texture or are a crunch peanut butter fan, for example, you can reserve some of the ground nuts and mix them into the final product,” Moody says.

TikTok creator Connie Homayed Kazan puts a slightly sweet spin on pistachio butter by blending two cups of raw pistachios with some powdered sugar, a pinch of salt, and one to two tablespoons of a neutral oil. In her how-to video, Kazan roasts the pistachios in the oven for about five minutes at 325 degrees Fahrenheit, then she places them in a food processor and blends until the texture becomes a thick paste. For a creamier texture, she adds some oil until it turns into the right consistency. Then, fold in powdered sugar and salt according to your taste preferences.

Ways to enjoy pistachio butter

Other than enjoying pistachio butter on toast, crackers, or rice cakes, you can spread it on a halved banana and sprinkle some chopped pistachios on top, Moody says. It was one of the snacks she would give her college athletes with peanut allergies. “It was like a twist on ants on a log!”

Moody is also a fan of incorporating pistachio butter into her overnight oats. “It can be a nice flavor switch-up from the same-old peanut and almond butter,” she says.

People on social media have also used pistachio butter on dessert-inspired treats, like chocolate pistachio butter cups and even no-bake cakes. The possibilities are endlessly delicious!