Advantages, production methods and usage tips

But do pistachios deserve all the hype? We spoke with Destini Moody, a registered dietitian at Top Nutritional Coaching, about the benefits of pistachio butter and how to make and eat it.

Pistachio Butter Benefits

1. Rich in healthful nutrients

Even though pistachios are small, they have important nutritional value, so adding a splash of pistachio butter to your morning toast or a tablespoon of them to your smoothie means you’ll get plenty of important vitamins and minerals.

“Pistachios are rich in potassium, iron, vitamin B6 and magnesium. Potassium and magnesium play important roles in keeping your heart healthy, while both iron and B6 help produce red blood cells to improve blood flow and energy levels,” says Moody.

2. High protein content

Moody says pistachios are one of the highest-protein nuts, with 6 grams of protein per 1/4 cup serving. By comparison, one large egg contains about 6 grams of protein. Due to its high protein content, eating pistachio butter can help you feel more satisfied and full for longer. Not to mention, pistachios are also a rich source of healthy fats that help curb hunger.

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“Eating pistachio butter gives you all the wonderful health benefits of pistachios while providing more ways to incorporate them into your meals. Compare this to spreads like Nutella, which are less nutritious and higher in sugar. Than, it’s also a healthier snack option.

3. It can support gut health

One serving of pistachios contains about 3 grams of fiber, which you may already know helps maintain a regular sleep schedule, thereby promoting better digestive health. Consuming 30 grams of fiber per day is the ultimate goal for optimal digestion, and eating pistachio butter can help you achieve this (just remember to drink plenty of water as you increase your fiber intake). However, pistachio butter’s gut benefits don’t stop there.

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

also, “another study² Studies in mice have shown that pistachios can help improve the intestinal barrier by reducing inflammation, but this result has not yet been replicated in humans,” Moody said.

How to Make Pistachio Cream at Home

Pistachio butter can be pricey to buy at the store, costing up to $15 per jar. Instead, you can try making it at home. Moody recommends that you toast the pistachios before grinding or blending them, as this improves the flavor and gives them more depth.

“If you want it to be creamier, you can add a healthy oil such as olive oil, but this may increase the calories. However, for those who are looking for something like a nut butter to help with healthy weight gain “For example, if you want more texture or are a fan of crunchy peanut butter, you can keep some of the peanuts and blend them into the final product,” Moody said.

TikTok founder Connie Homayed Kazan adds a hint of sweetness to her pistachio butter by mixing two cups of raw pistachios with some powdered sugar, a pinch of salt and a tablespoon or two of neutral oil . In her how-to video, Kazan toasts the pistachios in the oven at 325 degrees Fahrenheit for about five minutes, then puts them in a food processor and pulses them until the texture becomes a thick paste. To get a creamier texture, she added some oil until it reached the right consistency. Then add powdered sugar and salt according to your taste.

Ways to Enjoy Pistachio Butter

In addition to spreading pistachio butter on toast, cookies or rice cakes, Moody says you can spread it on halved bananas and sprinkle some chopped pistachios on top. It’s one of the snacks she gives to college athletes with peanut allergies. “It’s like the twist of an ant on a log!”

Moody also likes to add pistachio cream to her overnight oats. “This could be a good flavor switch from the same peanut and almond butter,” she said.

People on social media are also using pistachio cream in desserts, such as chocolate pistachio cream cups and even no-bake cakes. The possibilities are endless and delicious!