Lower Calorie Pecan Pumpkin Butter

I have always been seriously allergic to peanut butter. If I ingest anything with peanut, I go into anaphylactic shock.

“Anaphylactic shock: A widespread and very serious allergic reaction. Symptoms include dizziness, loss of consciousness, labored breathing, swelling of the tongue and breathing tubes, blueness of the skin, low blood pressure, heart failure, and death. Immediate emergency treatment is required for this type of shock, including administration of epinephrine in the case of bee or wasp stings.”


It’s absolutely terrifying, and for a really long time I avoided ALL nuts. A couple of years ago, I learned that peanuts aren’t actually nuts but are legumes. I have subsequently discovered that I am not allergic to nuts at all, and that legumes are the culprit!! I still till tend to avoid most nuts, but I do feel comfortable eating pecans and pistachios.

 I’ve always wanted to make my own nut butter. I absolutely love sunflower seed butter, but mot brands have added sugar.  I LOVE pecans, and have rarely seen pecan butter on grocery store shelves. Homemade pecan butter sounded pretty perfect to me! By making my own, I  avoid any unwanted ingredients and am aware of exactly what I’m putting into my body!

Sometimes, to save calories, I will mix sunflower seed butter with pumpkin puree. I adore the taste, and it bulks up the volume of sunflower seed butter without adding any calories or fat! I decided to combine pecans and pumpkin to make a deliciously sweet, lower calorie nut butter!

Lower Calorie Pecan Pumpkin Butter
Prep time
Total time
This Lower Calorie Pecan Pumpkin Butter recipe is absolutely delicious. It is just the right amount of sweet, and delivers that rich nutty taste that we love. Cinnamon, pumpkin pie spice, and vanilla round out the recipe beautifully.
Recipe type: Nut Butter
Cuisine: Vegan, raw
  • 1 cup raw pecans
  • ¼ cup milk of choice
  • ¾ cup pumpkin puree
  • 1½ tsp cinnamon
  • 1½ tsp pumpkin pie spice (or more cinnamon)
  • 1 tsp vanilla extract
  • 8 drops of liquid stevia (or 1 packet stevia)
  • 1 tsp honey
  • ¼ tsp salt
  1. In a bowl, soak pecans in water for about 3 hours
  2. drain water
  3. In a food processor, combine remaining ingredients
  4. blend on high or until a soft and creamy texture is achieved
  5. Enjoy!
  6. Serving is 2-3 TBS

 This is my new favorite treat. Today I ate it on a banana before my workout and I felt amazing! It’s light, sweet, and perfectly satisfying!

Hope you’re having a fantastic Tuesday!


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  1. alex robertson says

    Ooooo i was just looking online for a pecan butter, but have all these ingredients! Cannot wait to try this :) do you happen to know how lo g this will keep?

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