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It’s no secret that all kinds of nut butters have made their way into our pantries, desserts, and even energy bars. Almond butter is a tried and true favorite of paleo acolytes, and cashew, pistachio and walnut butters have all been slathered on our slices of Trader Joe’s Gluten-Free Bread and thickening up our smoothies for some time now.

It's a ProcessHow to Make Homemade Nut ButterAnd while nut butters are seemingly ubiquitous these days, it’s seed butters that are coming in hot to a grocery store near you. Which makes sense, since seed butters like sunflower butter, tahini, and even chickpea butter offer many of the nutritional benefits of typical nut butters and can also be consumed by most people with nut allergies. As nut allergies continue to rise, seed butters have become a welcomed supermarket addition to those looking for fulfilling and heart-healthy alternatives to the classic peanut butter and jelly sando. And seed butters make for fantastic additions to dressings, soups, smoothies and a bowl of steaming hot oatmeal in the dead of winter. Also, like nut butters, seed butters can also be eaten straight from the jar with a spoon. Below, your guide to the seed butters you should try smearing next time you’re in the mood for a PB&J.

Sunflower Butter

One of the first products to be offered as an allergen-free alternative to nut butters, sunflower seed butter can be found in most conventional grocery stores near the other nut butters and Trader Joe’s has its own sunflower butter for under $5. The spread is high in healthy, unsaturated fat, vitamin E and magnesium, and there are a ton of recipes that benefit from its creamy texture and mild taste. We especially love it in baked goods.

SunButter Organic Sunflower Seed Spread, $12.97 on Amazon

The classic peanut butter alternative.
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Tahini, made from ground sesame seeds, is a staple ingredient in many Middle Eastern specialties, like hummus, baba ganoush, halva and savory dressings. But you can get much more creative with tahini: Consider tahini doughnuts, tahini chicken marinade, and even a tahini milkshake for a treat that serves up the perfect combination of earthy, sweet, and savory goodness. We especially like the Al Wadi version you can buy on Amazon or find at your local Middle Eastern market.

Al Wadi Tahini, 2 for $22 on Amazon

Great for all sorts of applications, from hummus and dressings to desserts.
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Hemp Butter

Mix up hemp seeds and you’ve got hemp butter, a green, versatile spread that lends itself to smoothies or even savory recipes. Hemp is a nutritional powerhouse, replete with protein, vitamin E, calcium and essential fatty acids. Try making your own and whipping up this Vegan Cauliflower Alfredo recipe.

Organic Hemp Butter, $14.24 on Amazon

This vegan, all-natural hemp butter is not to be confused with cannabutter (this is THC-free).
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Pumpkin Seed Butter

Pumpkin seed butter packs some serious nutritional benefits, including zinc, magnesium, antioxidants and phytosterols, and the spread will take any recipe to the next level. We like Dastony’s Stone Ground Organic Raw Sprouted Pumpkin Seed Butter drizzled on overnight oats or on top of Greek yogurt.

Dastony Organic Sprouted Pumpkin Seed Butter, $14.89 on Amazon

A new way to snack on pumpkin seeds.
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Watermelon Seed Butter

No, swallowing a watermelon seed will not cause an entire melon to grow within your stomach. Now that that’s settled, know that just two tablespoons of watermelon seed butter provide 8 grams of protein (that’s more than the protein found in an egg) and a fair amount of iron and vitamin B. And yes, like many of these seed butters, you can make your own.

Dastony Watermelon Seed Butter, $14.80 on Amazon

Watermelon seeds you won't want to spit out!
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Flax Seed Butter

Perhaps you’ve cooked with flax seeds before—they add a great texture to virtually everything and boast a ton of nutritional benefits. If you’d like to reap the goodness of flax in “butter” form, it’s totally possible, whether you decide to make it yourself or buy it pre-made. Flax seed is a great addition to other nut butters too.

Beyond the Equator 5 Seed Butter, $11.99 on Amazon

It can be difficult to find pure flax butter commercially, but lots of allergy-friendly seed butter blends include it, like this one.
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Chickpea Butter

If you’ve cringed at the concept of “dessert hummus,” fear not; this isn’t it. Chickpea butter calls for dehydrated chickpeas, which are then churned into butter (hummus butter known as dessert hummus uses full and plump chickpeas). While chickpea butter has less protein and healthy fats compared to peanut butter, it contains more fiber, which will keep you fuller longer. It’s also said to taste the most like the real deal when you’re hankering for the kind of peanut butter and jam sandwich your mom used to make.

The Amazing Chickpea Chickpea Butter Spread, $7.99 on Amazon

Garbanzo bean butter is a surprisingly great (allergy-friendly) alternative to good old PB.
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Related Video: What’s the Difference Between Regular and Organic Peanut Butter?

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