Peanut flour might not be the first thing you think of when you’re planning meals, but it’s one of the most underrated ingredients you can keep in your kitchen. It’s nutritious, affordable and very versatile. And let me tell you Maina, once you start using it, you’ll wonder how you ever managed without it.
Here are five easy and practical ways to use peanut flour in your kitchen.
1. Boost Your Smoothies with Some Extra Protein
If you enjoy making smoothies at home—whether for breakfast or after a workout—peanut flour is a great addition. It’s high in protein and low in fat, making it a perfect easy boost for energy and nutrition. Just add one or two tablespoons to your smoothie. You’ll get a rich, nutty flavour and you’ll feel fuller for longer. Try this combo: ripe banana, oats, a bit of honey, milk (or your favourite alternative), and peanut flour. Blend it all together—it’s quick, filling, and delicious.
2. Add It to Your Baking for Extra Flavour and Nutrition
If you bake at home—even just once in a while—peanut flour can easily fit into your recipes. You can replace a quarter to a third of your regular wheat flour with peanut flour when making pancakes, muffins, mandazi or even banana bread. Not only does it add a richer flavour, but it also increases the protein content of whatever you're baking. Peanut flour works especially well in chocolate or banana-based recipes, giving them a deeper, more wholesome taste. You’ll still get the softness you love—but with a bit of that peanutty goodness baked right in.
3. Use It as a Thickener for Soups and Sauces
In many Kenyan homes, groundnut stew or peanut soup isn’t new. Peanut flour is a great shortcut here. Instead of grinding peanuts by hand, you can simply mix peanut flour with a bit of water and stir it into your stew, soup, or sauce. It thickens beautifully and adds that creamy, familiar flavour—all without the extra oil you’d get from peanut butter. Whether you’re making kienyeji chicken stew, meat curry, or a vegetable sauce, this trick works wonders.
4. Make a Quick Peanut Sauce or Dip
Sometimes you want a sauce that’s quick but tasty—maybe for grilled meat, samosas, or stir-fried veggies. You can whip up a simple peanut sauce using peanut flour in under five minutes. Mix peanut flour with water, then add a bit of soy sauce, lemon juice, garlic and pilipili. Stir until smooth and there you have it. Use it as a dip, a salad dressing, or even as a base for a stir fry. It’s like satay sauce but simpler and with local ingredients.
5. Spice Up Your Coating for Chicken, Fish, or Snacks
Peanut flour also works well as a dry rub. You can mix it with your favourite spices (think paprika, cumin, black pepper, or curry powder) and coat pieces of chicken, fish or even plantain slices before baking or air-frying. It gives your food a light, crispy texture and the flavour is unbeatable. Tip: Try it on chicken wings for your next gathering. You’ll get that nice crunch without deep frying. Someone will ask how you made them 🙂
Peanut flour is a smart, nutritious way to upgrade everyday meals. Whether you’re making breakfast, lunch or supper, there’s always a way to sneak it in. Have you tried any of these ideas? Let us know in the comments or tag us in your kitchen creations on Instagram or Facebook.