Nut-Free, Gluten-Free Sandwich Spreads

The Allergy Free Wife’s Top 10 Nut-Free, Gluten-Free Nut Butter Sandwich Substitutes


I love sandwiches of all kinds. One of the saddest moments I had when going gluten-free was the realization that sandwiches wouldn’t be as easy to eat with limited bread options. As more and more restaurants offer gluten-free options it’s become easier for me to partake in delicious sandwiches in the world. A favorite snack staple was almond butter and marmalade (fancy!). Another sandwich-eating obstacle arrived when I started dating my now-husband who has a nut allergy. I quickly stopped eating any nut butters as I didn’t want to kill him with a kiss. A few years have passed, and I had a craving again for my old favorite snack. I began experimenting with no-nut butters and other spreadable substitutes which give me the same satisfaction as a nut butter sandwich, but keeps my husband safe. Win win! Below are a few of my favorites.


Sunbutter: Everyone loves Sunbutter! It’s free from peanuts, tree nuts, dairy, egg, gluten, sesame, and is the perfect substitute for any recipes requiring peanut butter, or in my case as a sandwich spread. There are six varieties (natural, creamy, crunch, no-sugar, no-stir, and organic), all of which are delicious. My favorite part? Their sunflower seeds are grown in a region of the country where peanuts aren’t grown, which eliminates the risk of cross-contamination. I love the recipe section of their website with numerous options to use SunButter for breakfast, lunch, dinner, dessert, and snacks. Purchase here.


WowButter: Made from toasted soy, WowButter is made in a dedicated 100% Peanut Free, Tree Nut Free, Gluten Free, Dairy Free and Egg Free Facility. Available in creamy and crunchy, it’s a nice alternative to nut butters, and is also a complete protein which is a plus, especially as nut substitute butters can be high in calories, and low in nutrition. Purchase here.

don't go nuts soy butter

Don’t Go Nuts: Also made from roasted soybean, Don’t Go Nuts spreads come in decadent flavors like chocolate (who needs nutella, anyway!), cinnamon sugar, lightly salted, slightly sweet, and unsalted. All Don’t Go Nuts products are also organic and gluten-free. Purchase here.


The Sneaky Chef: Made from golden peas (a variety of garden peas), this no-nut butter really resembles the taste of peanut butter, but without the nuts! Produced in a nut-free facility, there’s also a chocolate version if you’re looking for a sweeter option. Purchase here.

Pumpkin Sunflower Flax Seed Butter: I came across This recipe from The Kitchn for Pumpkin Sunflower Flax Seed Butter and have made it many times. It’s very nutritious and easy to make! Highly recommended!

Coconut Butter

Coconut Butter: This butter is essentially a paste made from coconut flakes and is one of my favorite spreads to pair with jam, a banana, or on its own. Please note that in hot temperatures the Coconut Butter turns to liquid, however you can solidify it quickly by popping it into the refrigerator. Purchase here.

Spreadable Honey

Spreadable/Whipped/Creamed Honey: This has been a staple in our household since we discovered it at a farm after going apple picking this Fall. The pairing options are endless: with cheese, fruit, traditional butter, a no-nut butter, the list goes on and on! Purchase here.

Biscoff Cookie Butter

Biscoff Cookie Butter: Made from Biscoff cookies (I first had these before I went gluten-free on a Delta flight, yum), this spread is literally cookies and sugar. Not exactly the most healthy option, but 100% delicious, and is also totally nut-free. The Biscoff Cookie Butter story began on a Belgian television show named “De Bedenkers. Els Scheppers, a culinary enthusiast, created a recipe that converted Lotus Speculoos cookies (known in the U.S. as Biscoff Cookies) into a sweet, creamy spread. Scheppers’ idea stood out from a crowd of 2,000 other entrants, and her recipes was made a finalist in the competition. Just three hours after its initial release in Belgium, the product sold out and a culinary phenomenon was born. Its continued success is thanks in large part to Els’ deliciously innovative “Bedenker.” Purchase here.

Marshmallow Fluff: It’s hard to believe, but this spread has been around for 75 years! Typically paired with peanut butter to create the “Fluffernutter” Sandwich, you could try the nut-free alternative by using soy or sunflower butter instead. Fluff is 100% nut-free and is the perfect sweet treat. Purchase here.

Photo Credit: 84th and 3rd Photo Credit: 84th and 3rd

Tahini: When searching for various brands of Tahini, I came across this recipe from the website 84th and 3rd, and had to include it. Chocolate Tahini Spread? Count me in. The ingredients are so simple: tahini, cocoa powder, rice syrup, and a pinch of sea salt. Drool.

Do you have any favorite sandwich spreads I should try?


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