Can you have coconut butter on Whole30?

Homemade coconut butter is so easy to make in your own kitchen! It's a delicious and satisfying vegan, paleo, keto, and Whole30-friendly snack .

What is a good butter substitute for AIP diet?

Almond, cashew, and peanut butter are fantastic butter alternatives for spreading on toast or adding creaminess to sauces and smoothies. Just ensure you choose natural, unsweetened nut butters to avoid unnecessary additives.

Can vegans eat coconut butter?

ZERO CHOLESTEROL - Coconut butter has no cholesterol, and is great as part of a keto and vegan diet . Like coconut oil, it is loaded with Medium Chain Triglycerides (MCT), which are used to make energy in the liver.

What is vegan butter made out of?

Vegan butter is a non-dairy butter substitute made from plant-based ingredients. It is typically made from a blend of vegetable oils such as coconut, palm, or soybean and other natural ingredients such as nuts, seeds, and even algae . This makes it a great alternative for those who: Follow a vegan diet.

What is the best butter for Whole30?

According to the program rules, the best—and only—way to eat butter when you're doing Whole30 is to eat clarified butter or ghee .

Is Trader Joe's coconut aminos Whole30 compliant?

Another exception to the rules, here. The Whole30 allows coconut aminos as a substitute for soy sauce . Use it with cauliflower rice to make a Whole30-compliant fried rice for a meal just as flavorful as your go-to take-out spot.

Can you have cocoa butter on Whole30?

Technically, cocoa powder and cocoa butter are Whole 30 compliant , which means pure cocoa powder and 100% dark chocolate bars are allowed. However, Whole 30 purists argue that one of the goals of this diet is to correct and permanently change your food decisions.

What nut butters are allowed on Whole30?

Whole30 Approved Almond Butter. Bulk. Cashew Butter. Hazelnut Butter. Pecan Butter. Pouches. size-12 oz. size-64 oz. More items...

Is coconut butter same as coconut fat?

Coconut oil is made entirely of fat, mostly saturated. One tablespoon has around 14 grams. Coconut butter is made from the whole coconut, so it also contains saturated fat, around 10 grams per tablespoon . It has nutrients coconut oil doesn't, most notably fiber.

Is coconut butter the same as coconut butter?

Coconut Oil vrs Coconut Butter Coconut oil is JUST the oil that is extracted from the meat. Coconut butter is the whole meat of the coconut pureed into a creamy butter . And just a little FYI, coconut meat (by nature) is approximately 65% oil.

COCONUT BUTTER RECIPE (Paleo, AIP, Keto, Whole30, Vegan) (2024)

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

Coconut butter is healthy and easy to use, a wonderful staple to make often and to keep on hand. But it can be quite expensive to buy. This recipe is fast, easy and economical to make (about three times less expensive than buying it)! I provide both food processor and blender instructions below.

The culinary uses for coconut butter are multitudinous! 🙂 My favorite way to use this ingredient is in Paleo or grain-free baked goods (like this one)! It can also be used to make raw energy balls, truffles, as a spread, in sauces and dips and so much more.

Plus, I love when I find a food that’s perfect for so many wellness diets: Paleo, AIP, GAPS, Keto, Whole30 and Vegan diets.

Coconut Butter in a food processor or high-speed blender

Food processor

To make Coconut Butter, you simply place shredded coconut into your work bowl with the metal blade insert. Turn the motor on and wait 5 to 10 minutes, depending on your food processor, and you will have “manna.” Very magical. My Cuisinart (this one) is super fast and super quiet; so it’s a quick and easy process that is also inexpensive.

5 cups finely shredded dried unsweetened coconut yields just a teeny bit more than the 1-1/2 cups butter. Five cups of unsweetened coconut is about 16 ounces.

You can literally walk away and let the food processor turn the solid to liquid.

High speed blender

Coconut butter can also be made in your high-powered blender. I’ve used both the BlendTec (this one) and the Vitamix (this one).

If using a blender, you may need to stop and start the motor a few times to scrape down the sides … and babysit the process a bit more. It works best to use your lowest power setting. And the tamper can be helpful. Once the shredded coconut begins to liquefy, the power can be increased from “1” to “3” and eventually to “6”. But the lower power settings are necessary in the beginning.

Having used all three appliances, food processor and two high-speed blenders, I do find the food processor to be slightly more efficient at the job. The motor is less taxed. But when we moved into our tiny house last year, I gave away all the appliances I didn’t use on a weekly basis. I got rid of my food processor because coconut butter (and pastry dough) were the only things I made in it often. So now I always make our coconut butter in our blender, and it certainly works fine.

You can also buy Nutiva Organic Coconut Manna here (it’s the best priced option for already made butter).

Healthy MCTs

I can’t write about this healthy condiment/ingredient without at least briefly mentioning its health benefits! Coconut butter is truly a super food.

Why? It’s packed full of medium-chain-triglycerides — fatty acids that are small molecularly and therefore, easy to digest. Instead of being stored as fats, MCTs burn right up and become fuel, or energy, for our bodies. This process speeds up our metabolism! (Carbohydrates go through a similar process; the difference being that they produce an insulin spike.) MCTs go one step further: They help our bodies to burn fat for energy. MCTs are a great fat to assist healing and to boost the immune system.

The coconut oil in coconut butter also contains lauric acid, a compound that gets converted into monolaurin. I have purchased monolaurin alone for its pathogen killing properties. It is both powerfully anti-viral and antibacterial.

Suffice it to say, whole ground up coconut is a fabulous food, yielding energy and many wellness properties. Coconut butter is also delicious and satisfying, helping us to feel satiated, because nutritionally we are!

Print Recipe

4.75 from 12 votes

COCONUT BUTTER RECIPE

Coconut butter is healthy and easy to use, a wonderful staple to make often and to keep on hand. But coconut butter can be quite expensive to buy. This recipe is fast, easy and economical to make (about three times less expensive than buying it)! I provide both food processor and blender instructions below.

Equipment

high-speed blender OR food processor

Ingredients

5 cups unsweetened coconut dried, about 16 ounces

Instructions

Food Processor: Place unsweetened coconut into work bowl of food processor, with metal blade insert. Turn the motor on and wait 5 to 15 minutes, depending on your food processor. The butter is ready when it is runny and as smooth as possible.
Blender: Place unsweetened coconut in blender. Put on lid, and start motor at lowest speed. Maintain lowest speed about 2 minutes, then increase speed gradually as it liquefies. Use tamper as necessary to keep coconut pieces processing until it moves on its own. After about 4 minutes and coconut is liquidy, increase speed to medium-high for an additional 2 minutes.
Use a spatula to scrape butter into a jar with a lid. Store in the refrigerator. The butter will harden. To soften, place jar into larger bowl of hot water and stir occasionally; or place jar in warm oven for 20 to 30 minutes, stirring occasionally.

Nutrition

Toasted Coconut Butter

If you warm your coconut butter in the oven, to soften it, and leave it in the oven too long, it will become Toasted Coconut Butter, which I discovered by accident! 🙂 You can also make Toasted Coconut Butter on purpose, which turns out better 😉 by slowly toasting the dried coconut in a skillet before puréeing it. This condiment is a great alternative to nut butters and delicious to bake or cook with. Here are three photos of that process.

Have you cooked or baked with Coconut Butter before?

Here are some of my favorite recipes that use it:

Double Chocolate Coconut Butter Cookies (GAPS + Paleo)
Lemon Blueberry Coffeecake (AIP, nut-free, egg-free, dairy-free)
Grasshopper Pie (Paleo, dairy-free)
Chocolate-Peppermint Cupcakes (Keto, Paleo, GAPS, Gluten-free)