Benefits, How to Make It, and Tips to Use It

However, does pistachio truly live up to all the hype? We consulted with Destini Moody, RD, a registered dietitian with Top Nutrition Coaching, to uncover the benefits of pistachio butter and gain insights on how to prepare and enjoy it.

Pistachio butter benefits

1. It’s rich in health-boosting nutrients

Despite their small size, pistachios offer significant nutritional advantages, making pistachio butter a great addition to your daily intake of essential vitamins and minerals.

“Pistachios are packed with potassium, iron, vitamin B6, and magnesium. Potassium and magnesium contribute to heart health, while iron and B6 aid in the production of red blood cells, promoting better blood flow and energy levels,” explains Moody.

2. It’s high in protein

Pistachios rank among the nut varieties with the highest protein content, boasting 6 grams per 1/4-cup serving. For comparison, one large egg contains approximately 6 grams of protein. The high protein content in pistachio butter can help you feel fuller for longer and satisfied. Additionally, pistachios are a rich source of healthy fats, which help curb hunger.

“Consuming pistachio butter provides all the wonderful health benefits of pistachios and offers versatile ways to incorporate it into your meals. It can serve as a healthier alternative to less nutritious, high-sugar spreads like Nutella,” adds Moody.

3. It can support gut health

A single serving of pistachios provides about 3 grams of fiber, essential for promoting digestive health. Aim for a daily fiber intake of 30 grams for optimal digestion, with pistachio butter being a helpful addition (remember to increase water consumption as you boost your fiber intake). Moreover, pistachio butter offers gut-friendly benefits beyond just fiber.

“A study¹ demonstrated that both pistachios and almonds contribute to a more favorable gut microbiome. Although pistachios didn’t significantly increase beneficial gut bacteria, they may assist in reducing harmful bacteria,” notes Moody.

Furthermore, “another study² conducted on mice revealed that pistachios enhance gut barrier function by reducing inflammation, yet this finding has not been replicated in humans,” adds Moody.

How to make pistachio butter at home

Purchasing pistachio butter can be costly, with prices exceeding $15 per jar. Instead, try making your own at home. Moody suggests roasting pistachios before grinding or blending them to enhance flavor and depth.

“You can incorporate a healthy oil, such as olive oil, for a creamier texture, though this may increase the calorie content. This can be beneficial for individuals seeking a nutrient-rich option for healthy weight gain. For added texture or for fans of crunchy peanut butter, reserve some ground nuts and mix them into the final product,” recommends Moody.

TikTok creator Connie Homayed Kazan offers a slightly sweet version of pistachio butter by blending two cups of raw pistachios with powdered sugar, a pinch of salt, and one to two tablespoons of neutral oil. In her tutorial, Kazan roasts the pistachios in the oven for five minutes at 325 degrees Fahrenheit, then blends them in a food processor until a thick paste forms. To achieve a creamier texture, she gradually adds oil until reaching the desired consistency, and adjusts sweetness with powdered sugar and salt according to taste.

Ways to enjoy pistachio butter

In addition to spreading pistachio butter on toast, crackers, or rice cakes, Moody suggests spreading it on a halved banana and topping it with chopped pistachios. This was a go-to snack for her college athletes with peanut allergies, offering a fun twist on the classic Ants on a Log snack.

Moody also enjoys incorporating pistachio butter into overnight oats for a flavorful variation from the typical peanut or almond butter options.

Social media users have explored using pistachio butter in dessert-inspired treats like chocolate pistachio butter cups and no-bake cakes, showcasing its delicious versatility!