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Healthy, vegan butter substitutes

Vegan butter substitutes
Vegan butter substitutes

When I was not on a vegetarian diet I did not eat butter or margarine. I have eaten 'dry sandwiches' for years, as my grandparents said. Switching to a veg diet, I found several butter substitutes that calmly replace them. Even I - a person who does not eat butter often use these spreads. Below you will find vegan butter substitutes that are not only tasty, but also healthy. Let me know in the comments what you use on a vegan diet instead of butter spreads sandwiches.


This is my great discovery on a veg diet. We can make any kind of paste with avocados, but also avocados taste great crushed with salt and pepper, as well as a few drops of lemon juice. We also often eat thinly sliced ​​avocados and then season them on the sandwich.
In addition to taste, avocados are rich in unsaturated fatty acids and vitamin E, antioxidants, lutein and folates. It is therefore good to enter avocados in the daily menu.

Coconut oil

Is used by most often. It's the perfect and healthy butter substitute. Just spread the bread with coconut oil, put a lettuce leaf, a slice of tomato and sprinkle with chives or finely chopped red onion.
At home I have two coconut oils - unrefined (healthier) and refined (less healthy). We use refined coconut oil for sandwiches, frying or pouring potatoes or puree, and unrefined (the one with the coconut flavor and smell) for sweet dishes. The smell of coconut is so intense that I do not like combining unrefined coconut oil with tomato or pickled cucumber.
Coconut oil is unfortunately expensive (unrefined), but it has a lot of health properties - coconut oil is highly recommended for thyroid problems. So if you have thyroid problems, be sure to reach for coconut oil.

Peanut butter

I could write about nut butter for hours. However, I will try to shorten my statement to a few sentences. I love peanut butter. If you buy them - be sure to look at the composition. Many peanut-like butter products do not belong to the healthiest ones. Especially if you see palm oil or salt in the composition. So choose peanut butter with 100% peanuts. I recommend, for example, betterchoice. You can also make peanut butter yourself. Just blend peanuts to the desired consistency. Just check if your blender will last. I have Maxomixx MSM88190 and gives advice.
You can add peanut butter to cocktails, as a spread for pancakes or all kinds of pancakes or even banana ice cream (with the addition of peanut butter they are insane! I recommend adding a bit of Himalayan salt to the nicecream banana, because it will deepen the taste of nuts even more).

olive oil

It's a great substitute for butter in all kinds of recipes. Extra virgin olive oil is referred to as 'extra vergine'. It is the healthiest, so if you like oil, reach for this type only. Not from pomace or the like. Olive oil is rich in vit. E and helps cleanse the body of toxins. It is worth introducing it to your daily menu.


  1. Avatar Cornelia 20 May 2019 / 20: 45

    Hello! Recently, I follow all health tests, unfortunately I would like to indicate that coconut oil is harmful to our health! It contains primarily saturated fats harmful to our heart! For frying, if linseed oil works much better on oil

    • dpblogpl dpblogpl 20 May 2019 / 21: 37

      From what I know, linseed oil can be consumed only in the cold ... I have not heard that something has changed in this topic? For frying, I also often use 3 oil, hmm, in total, there is also linseed oil there 🙂

      • Avatar Anonymous 8 July 2020 / 20: 46

        linseed oil god for frying ... only for pouring, e.g. for salads

        • dpblogpl dpblogpl
          9 July 2020 / 14: 15

          I also follow this rule zasady

  2. Avatar iTysia 16 February 2017 / 18: 56

    I love fresh bread sandwiches with olive oil and fresh tomatoes. It is a pity that they taste best in Spain 😉 I get avocados, sometimes butter, often peanut butter (one million million nuts and zero other additives) and now I am waiting for almond butter and some of the different seeds pest

  3. Avatar Aneta Augustyn 16 February 2017 / 11: 52

    I don't eat bread, but I often use coconut oil in my diet. It's wonderful. I have to try to make peanut butter, because the store doesn't appeal to me.

    • Avatar [Email protected] 16 February 2017 / 15: 42

      Have you eaten these better peanut butters like Better Choice? They are more expensive, but delicious and without any chemicals. Of course, hand-made peanut butter is the best 🙂

  4. Avatar Happy Cottage 16 February 2017 / 11: 05

    Great post 🙂 I try to use all these products in the kitchen, although I have not had the opportunity for this peanut butter

    • Avatar [Email protected] 16 February 2017 / 15: 43

      For me, peanut butter must always be at home. In addition to using it for smoothies or baking, I love eating them with a spoon from the packaging 😉

  5. Avatar Ania Abakercja 10 February 2017 / 07: 11

    I use everything but avocados. However, I'm a bit sorry for the sandwich 😉

  6. Avatar Edyta My piece of floor 9 February 2017 / 14: 29

    Hmm, coconut oil on bread? I've never tried! I use regularly in baked goods, pancakes, for frying 🙂

    • Avatar [Email protected] 10 February 2017 / 11: 29

      Try it. It's a delicious and quick way to have a good sandwich 😉

  7. Avatar Paulina 6 February 2017 / 13: 26

    Interesting suggestions I'm just getting ready for peanut butter 🙂

  8. Avatar Ewa Pe 6 February 2017 / 10: 51

    These spreads are great and delicious. And peanut butter and avocado and coconut oil.
    I am three times yes !!!
    Rather, for four because I eat real butter?

  9. Avatar Aneta Nawrot 6 February 2017 / 10: 18

    peanut butter - the taste of childhood 🙂

  10. Avatar 22kilo blog 5 February 2017 / 10: 08

    Unfortunately, I can't have peanut butter at home. I won't rest until I eat everything 😉 I recommend rapeseed oil instead of butter - just as healthy as olive oil, but with a neutral taste, so it works well in cakes, muffins, etc.

    • Avatar [Email protected] 7 February 2017 / 08: 49

      Reading the beginning, I thought you were allergic, and then I started to laugh 😉 I rarely give olive oil to bake - unless it's foccacia. Instead of rapeseed oil I use Kuyavian 3 grain oil. It has a great taste - not only suitable for frying, but also add it to salads.

    • Avatar [Email protected] 7 February 2017 / 08: 49

      The sandwich is the best. For this fresh cucumber, lettuce leaf ... a delicious and healthy sandwich ready 😉

  11. Avatar Ewa Sobania 5 February 2017 / 09: 46

    You don't have to convince me to avocados, I really like this vegetable 🙂

  12. Avatar Agnieszka Walkowiak 5 February 2017 / 09: 39

    I have always laughed that butter is to put off did not fall. There are dishes that I can't imagine without butter. But together with my son, we love to just spread avocado, linseed oil or homemade peanut butter. We make them from kidney nuts and almonds with the addition of coconut oil and carob. Pride!

    • Avatar [Email protected] 7 February 2017 / 08: 50

      I've never been a fan of butter. I rejected them years ago.

  13. Avatar Kokosanka 3 February 2017 / 14: 23

    Personally, I am an advocate of avocado paste. For this tomato. Lots of valuable unsaturated fatty acids as well as vitamins and minerals. After eating such a breakfast, we will undoubtedly have energy for the whole morning.

    • Avatar [Email protected] 7 February 2017 / 08: 51

      And lettuce leaf, and tomato sprinkled with finely chopped leek, chives or onions. Pride!

  14. Avatar Natalia Feld 3 February 2017 / 12: 53

    I also love avocados: D I always find delicious creamy, but once I came across bitter, eh 🙂 Such a life. I discovered avocados last year 😀

  15. Avatar MiejskoWiejsko 3 February 2017 / 08: 53

    Avocados and peanut butter are my absolute must have. I also often make sandwich spreads.

  16. Avatar Angelika Kasiak 3 February 2017 / 07: 59

    apart from peanut butter, I use your suggestions every day and I do not feel any differently that I excluded butter from the diet orzech I like peanut butter but it is too characteristic that we eat it from time to time.

  17. Avatar Mrs.Rose 3 February 2017 / 04: 53

    I don't eat bread, but I like these products in the kitchen, especially peanut butter I like very much :).

    • Avatar [Email protected] 7 February 2017 / 08: 51

      I like bread, but I usually make or reach for gluten-free. I feel lazy after the usual.

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