
Are you diving into the Whole30 challenge but can’t fathom giving up your beloved almond butter? You’re not alone! “Can you have almond butter on Whole30?” comes up frequently.
Let’s explore this nut butter’s place in the Whole30 diet, from compliance to reintroduction, ensuring you’re well-informed and ready for your nutritional reset.
Introduction to Whole30 and Almond Butter
Whole30 isn’t just about what you can’t eat; it’s more about discovering how foods affect your health. It’s a 30-day dietary reset where you eliminate sugars, grains, dairy, legumes, and alcohol to reset your relationship with food. But where does almond butter fit in this equation?
What Makes Almond Butter Whole30 Compliant?
Ingredients
The simplest almond butter, containing just almonds or almonds with palm oil, is your go-to choice. Brands like Barney Bare Almond Butter or Justin’s Classic Almond Butter are typically compliant.
No Added Sugars
Sugar, even in its natural forms like honey, is a no-go. Check labels meticulously.
Avoid Non-Compliant Oils
Oils like canola or sunflower are not Whole30 compliant. Palm fruit oil is the exception.
Whole30 Compliant Almond Butter Brands
- Barney Bare Almond Butter – Known for its minimal ingredients, often just almonds and occasionally palm oil.
- Justin’s Classic Almond Butter – This brand offers a version with only almonds and palm oil, making it Whole30 compliant.
- Georgia Grinders Almond Butter – They produce compliant almond butter with no added sugars or non-compliant oils.
- Artisana Organics Almond Butter – Their almond butter is made with almonds, ensuring Whole30 compatibility.
- Trader Joe’s Almond Butter – Both the crunchy and smooth varieties are compliant and are made simply from almonds.
- MaraNatha Almond Butter – Offers a no-stir almond butter with only almonds, suitable for Whole30.
- Once Again Almond Butter – Their unsalted, unsweetened almond butter complies with Whole30 guidelines.
- Revival Craft Almond Butter – Known for raw and roasted varieties free from added sugars and non-compliant oils.
Here’s a visual guide to choosing compliant almond butter:

The Benefits of Almond Butter on Whole30
a) Nutritional Value
Almonds are rich in healthy fats, fiber, and minerals like magnesium and vitamin E, which support heart health and digestion.
b) Satiety
Almond butter can help curb hunger, making your Whole30 journey more manageable.
c) Versatility
From smoothies to salad dressings, almond butter can be versatile in your Whole30 meals.
How to Use Almond Butter in Your Whole30 Diet
As a Spread
Perfect on apple slices or over bananas for a quick snack.
In Recipes
Add a spoonful to your morning smoothie or use in compliant salad dressings.
For Cooking
Use it to thicken sauces or as a base for energy balls.
Here’s a simple recipe to get you started:
Whole30 Compliant Almond Butter Energy Balls
Ingredients:
1 cup almond butter
1 cup unsweetened shredded coconut
1/3 cup dates (pitted)
1 teaspoon vanilla extract
A pinch of sea salt
Instructions:
1. Blend
In a food processor, blend dates until they form a sticky paste.
2. Mix
Add almond butter, shredded coconut, vanilla extract, and salt. Pulse until combined.
3. Form Balls
Roll into small balls. If it is too sticky, chill the mixture for 30 minutes.
4. Chill
Refrigerate until firm. Store in an airtight container.
Potential Pitfalls of Almond Butter on Whole30
1. Overconsumption
Nuts are high in fats and calories; moderation is key.
2. Trigger Foods
If almond butter leads to cravings, it might be best to limit it.
3. Pancake Rule
Avoid using almond butter to recreate non-compliant foods during Whole30.
DIY Almond Butter for Ultimate Control
Ingredients:
2 cups raw almonds
Steps:
1. Roast (Optional)
For deeper flavor, roast at 350°F for 10-15 minutes.
2. Blend
Process almonds in a blender until creamy.
3. Store
Jar your homemade almond butter.
Almond Butter and Whole30 Reintroduction
Post-Whole30, reintroducing foods like almond butter is crucial:
Step-by-Step Reintroduction:
Start with a small amount after reintroducing other foods. Monitor your body’s reaction.
Symptoms to Watch For:
Look for digestive issues, skin reactions, or changes in energy levels.
Long-term Consumption:
Incorporate almond butter in moderation, keeping the health benefits of Whole30 in mind.
Alternative Uses and Recipes:
Explore new smoothie recipes, dressings, or as a base for post-Whole30 snacks.
FAQs on Almond Butter and Whole30
Is Justin’s almond butter low in FODMAP?
Justin’s Classic Almond Butter is generally low FODMAP in small servings but always check for the latest updates.
Which almond milk is Whole30 compliant?
Look for brands like Three Trees or make your own to ensure compliance.
Is Justin’s almond butter Keto?
Yes, it’s keto-friendly with its high-fat, low-carb profile.
Why is peanut butter not allowed on Whole30?
Peanuts are legumes, not nuts, hence excluded.
What is a Whole30 substitute for butter?
Ghee, coconut oil, lard, or tallow are excellent alternatives.
Is Justin’s almond butter Whole30 compliant?
Yes, the classic version without sugars is compliant.
Are bananas OK for Whole30?
Yes, but be cautious if they trigger sugar cravings.
What nut butters can you have on Whole30?
Almond, cashew, walnut, and macadamia nut butter if they’re sugar-free and oil-compliant.
Are oats OK on Whole30?
No, oats are grains and thus not permitted.
Why is ghee allowed on Whole30?
Ghee lacks milk solids, making it dairy-free.
What is the healthiest butter in the world?
Ghee is often considered for its health benefits.
Is olive oil Whole30?
Yes, extra virgin olive oil is encouraged.
Conclusion:
So, can you have almond butter on Whole30? Absolutely, but with mindful choices. Almond butter can enrich your Whole30 experience, offering both taste and nutrition.
But remember, the journey doesn’t end at day 30; how you reintroduce and use almond butter post-Whole30 is key to maintaining your health insights.