High-Fiber, Pregnancy-Safe Homemade Almond Butter (Sugar-Free!!)

There were mornings in my first trimester when even the smell of coffee made me queasy, but I still needed something grounding to get me through the day.

That’s when almond butter became my best friend — a creamy, high-fiber spread that didn’t spike my blood sugar and actually soothed my morning sickness instead of making it worse.

Unlike store-bought versions loaded with sugar and oils, this homemade almond butter felt gentle and nourishing, especially when my stomach was sensitive.

Why This Pregnancy and Postpartum-Friendly Sugar Free Almond Butter Is Good For You & The Baby

What I love most about this recipe is how versatile it is. I’d spread it on warm Pumpkin Spice Pancakes, High-Protein Spiced Ricotta Pancakes, or add it to my Blueberry-Oat Nausea Relief Smoothie when I needed something quick but filling. 

On better days, it paired with a stack of Antioxidant-Rich Blueberry Cottage Cheese Pancakes or my Pumpkin Spice Waffles. 

Making it at home not only gave me control over the ingredients but also felt strangely calming — like I was taking care of myself in a small but meaningful way.

Prep Time: 5 minutes / Cook Time: 10 minutes / Total Time: 15 minutes / Yields: 1 1/2 servings

Ingredients (This is It!)

• 3 cups raw, unsalted almonds

How to Make this Unsweetened Almond Butter for Pregnancy

1. Preheat your oven to 350°F (175°C). Spread the almonds in a single layer on a baking sheet. Toast for 8-10 minutes, until they are fragrant. This helps release their natural oils and makes them easier to process.
2. Transfer the warm almonds to a high-powered food processor. Process for 1 minute. At this stage, they will look like coarse crumbs.
3. Continue to process, scraping down the sides as needed. After 2-3 minutes, the almonds will start to form a thick, clumpy ball.
4. Keep processing! In another 2-3 minutes, the ball will begin to break down and become a smooth, glossy butter.
5. If you want a sweetened version, add 1 to 2 tablespoons of dark brown sugar and process for another 30-60 seconds, until fully incorporated.
6. Transfer the almond butter to an airtight jar and allow it to cool completely before sealing.

Tips For the Best Pregnancy-Safe Sugar Free Almond Butter

• Sweeten it: Add 1-2 tablespoons dark brown sugar into the food processor for a sweetened almond butter. 
• Make it chocolatey: Add 1 1/2 tablespoons unsweetened cocoa powder for an indulgent chocolate-almond butter variation. 
• Add matcha: Mix 2-3 teaspoons matcha powder into the food processor for a green tea-inspired spread. 
• Go fall flavors: Add 1/2-1 teaspoon pumpkin spice to the food processor with the almond butter for cozy spice. 
• Use store-bought: Pre-roasted store-bought almonds will save you a bit of prep time, just make sure they're unsalted. 
• Take a break: Don't burn out your food processor's motor! Even if it's high-powered, I suggest taking a break from pulsing the almonds every 2-3 minutes so the motor can cool down. 

How to Store this Pregnancy Homemade Almond Butter with No Sugar

• Counter: Place in an airtight jar for up to 1 month. If its natural oils separate, stir the almond butter until well combined again. 
• Fridge: Store in an airtight jar or container for up to 3 months. 

FAQs about this Homemade Sugar Free Almond Butter for Pregnancy & Postpartum

1. Is almond butter safe during pregnancy?

Yes—almond butter is safe for most women during pregnancy. It provides fiber, protein, and healthy fats that can help reduce constipation and keep blood sugar stable.

2. Which is better in pregnancy: almond butter or peanut butter?

Both are healthy choices. Almond butter has slightly more fiber and vitamin E, while peanut butter offers more protein. The best option depends on your taste preferences and how your body tolerates each.

3. Can almond butter cause heartburn during pregnancy?

Almonds are generally gentle, but if you’re prone to reflux, a large portion of nut butter may trigger discomfort. Start with a small serving to see how your body reacts.

4. What if my homemade almond butter turns out grainy?

Keep blending! Almond butter takes longer than peanut butter to reach a smooth consistency. Processing for 10–12 minutes in total usually creates a silky texture.

5. Can I sweeten almond butter naturally without sugar?

Yes—softened Medjool dates, maple syrup, or honey are great alternatives. Just blend them in once the almonds have turned into butter.

6. Can homemade almond butter be used in baking or smoothies?

Absolutely. Use it in place of peanut butter in baked goods, blend into smoothies for creaminess, or drizzle over oatmeal and fruit for extra nutrition.

A Note From My Chaotic Kitchen

If you’re in your first trimester and struggling to find foods that feel safe, this almond butter can be a steady, comforting base for your meals. It’s simple, protein-packed, and naturally high in fiber to keep digestion moving when pregnancy slows everything down.

Whether you enjoy it spooned over pancakes, blended into smoothies, or spread thick on toast, let it be a reminder: even when morning sickness makes food feel complicated, you can still nourish yourself with small, soothing choices. 

For more breakfast recipes you can add this creamy almond butter to, check out my Energizing Berry Smoothie Bowl, Overnight Chia Pudding with Homemade Granola, and Morning Sickness French Toast Stack.