These peanut butter cookies are hard to beat – soft and and chewy, with great peanut butter flavor. Lactose, gluten, supplement, and empty calorie free, with more than 4 grams protein and 2 grams fiber from peanut butter, whole grains, seeds, and fruit per 125 calorie cookie.
Ingredients
My goal with this recipe was to make great tasting peanut butter cookies, with whole grains, low saturated fat, and no added sugar or highly processed additives.
Peanut Butter
- Protein: A great source of plant based protein at about 8 g per 2 tablespoons.
- Healthy Fats: Mostly monounsaturated, with some polyunsaturated and a little saturated.
- Micronutrients: Vitamin E, magnesium, niacin (B3), copper, and manganese.
Chickpea Flour
- Protein & Fiber: High compared to most flours
- Micronutrients: Folate, iron, magnesium, and manganese.
- Lower Glycemic Impact: Slows digestion of carbs.
- Gluten-Free: Useful for alternative baking.
Oat Flour
- Soluble Fiber (Beta-Glucan): Helps with cholesterol regulation and blood sugar stability.
- Protein: Moderate compared to chickpea flour.
- Micronutrients: Manganese, phosphorus, magnesium, and iron.
- Gluten-Free: Look for gluten free brands if you are gluten intolerant.
- Prebiotics: Supports gut health.
Ivory Teff Flour
- Protein & Fiber: Good balance of both for a whole grain.
- Micronutrients: Excellent source of iron, magnesium, zinc, and calcium.
- Unique: Higher in resistant starch than many grains – good for gut health.
- Gluten-Free: Naturally celiac-friendly grain.
Dates
- Natural Sugar: Good source of natural sweetness, with a low-moderate glycemic index.
- Fiber: Helps regulate blood sugar response despite the sugar load.
- Micronutrients: Potassium, magnesium, copper, and B-vitamins.
- Antioxidants: Polyphenols that may help reduce inflammation.
Banana
- Natural Sugar: Provides sweetness plus a moist texture.
- Fiber: Soluble fiber (pectin) supports digestion.
- Micronutrients: High in potassium and vitamin B6, with some vitamin C and magnesium.
- Prebiotics: Resistant starch (in less ripe bananas) can support gut bacteria.
Chia Seeds
- Omega-3 Fats: Rich in ALA (plant-based omega-3).
- Protein & Fiber: About 2 g protein and 5 g fiber per tablespoon.
- Micronutrients: Calcium, magnesium, phosphorus, and manganese.
- Binding Fiber: Binds cookies together (replaces egg) and helps moisture retention.
Hemp Seeds
- Complete Protein: Contain all essential amino acids (rare in plants).
- Healthy Fats: Rich in omega-3 (ALA) and omega-6 (GLA).
- Micronutrients: Magnesium, zinc, iron, and phosphorus.
Nutrition
| Nutrient | Amount | %DV* |
|---|---|---|
| Calories | 123 | 6% |
| Total Fat | 6.6 g | 8% |
| – Saturated Fat | 1.2 g | 6% |
| – Monounsaturated Fat | ~3.0 g | — |
| – Polyunsaturated Fat | ~2.0 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 15 mg | 1% |
| Total Carbohydrates | 13.0 g | 5% |
| – Dietary Fiber | 2.3 g | 8% |
| – Total Sugars | 5.5 g | — |
| – Starch | ~5.2 g | — |
| Protein | 4.8 g | 10% |
| Vitamin A | 0.35 mcg RAE | 0% |
| Vitamin C | 0.46 mg | 1% |
| Vitamin E | 0.96 mg | 6% |
| Vitamin K | 0.62 mcg | 1% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 1.9 mg | 12% |
| Vitamin B6 | 0.11 mg | 7% |
| Folate | 36 mcg DFE | 9% |
| Calcium | 23 mg | 2% |
| Iron | 0.9 mg | 5% |
| Magnesium | 45.6 mg | 11% |
| Phosphorus | 95.5 mg | 8% |
| Potassium | 188 mg | 4% |
| Zinc | 0.67 mg | 6% |
Peanut Butter Cookies
Soft and and chewy peanut butter cookies, with great peanut butter flavor. Lactose, gluten, supplement and empty calorie free, with more than 4 grams protein and 2 grams fiber from peanut butter, whole grains, seeds, and fruit per 125 calorie cookie.
Servings: 12
Calories: 125kcal
Equipment
- 1 medium mixing bowl
- 1 small sauce pan
- 1 spice grinder optional
- 1 cookie sheet
Ingredients
- ½ cup peanut butter
- 50 gram chickpea flour
- 25 gram ivory teff flour
- 25 gram oat flour
- 60 gram dates 3 or 4 dates
- 60 gram banana about ½ medium banana
- 1 tablespoon chia seeds
- 1 tablespoon hemp seeds
- ½ teaspoon vanilla extract
- ¼ teaspoon cinnamon
- ½ teaspoon baking powder
- 3 tablespoon water
- 3 tablespoon jam optional topping
- 2 teaspoon dark chocolate optional topping
- 2 teaspoon peanuts optional topping
Instructions
Hydrate Chia Seeds
- (Optionally) grind 1 tablespoon chia seeds
- In a medium mixing bowl, mix 3 tablespoon water and chia seeds
Mash Fruit
- In a small sauce pan, heat enough water to cover the bottom of the pan to a slow boil.
- Add 60 gram dates.When the dates are soft, and mash them.Simmer until you have a thick paste.Remove from heat.
- Add 60 gram banana, mash until you have a homogenous paste.
Make Cookie Dough
- When the chia seeds have formed a thick jell, stir in ½ cup peanut butter, ½ teaspoon vanilla extract, and the fruit paste.
- Add 50 gram chickpea flour, 25 gram ivory teff flour, 25 gram oat flour, 1 tablespoon hemp seeds, ¼ teaspoon cinnamon, and ½ teaspoon baking powder.
- Stir well, and allow to rest for at least 15 minutes. Resting longer allows the whole grains to fully hydrate, and make the cookies less grainy.
Bake
- Preheat oven to 375℉
- Optional, chop 2 teaspoon dark chocolate and/or 2 teaspoon peanuts
- Line a cookie sheet with parchment paper.
- Roll the dough into 12 balls (about 1½ tablespoon each) and place them on the cookie sheet.
- They won't spread much so, flatten them with a fork, or potato masher.
- Add optional topping(s).
- Bake at 375℉ for 14 minutes.
- Remove from oven and allow to cool some on the cookie sheet.
- Transfer to a wire rack to complete cooling.
- Store in air tight container for up to a week.