Celery with Peanut Butter: Benefits, Recipe & Nutrition Facts

Celery with peanut butter forms a classic, nutrient-dense snack combining crunchy celery sticks filled with creamy peanut butter. This simple preparation—often called “ants on a log”—delivers 8g of protein, 3g of fiber, and essential vitamins per serving while requiring less than five minutes to prepare. Nutritionists consistently recommend this balanced snack for its ideal mix of healthy fats, protein, and hydration-focused vegetables.

The Timeless Appeal of Celery and Peanut Butter

For generations, celery stuffed with peanut butter has been a go-to snack for good reason. This combination creates a nutritionally balanced bite that satisfies hunger while delivering essential nutrients. The crisp texture of celery perfectly complements the creamy richness of peanut butter, making it appealing to both children and adults seeking a quick, wholesome snack.

Nutrient	Celery (2 medium stalks)	Peanut Butter (2 tbsp)	Combined Snack
Calories	13	190	203
Protein	0.5g	7.7g	8.2g
Fiber	1.3g	2g	3.3g
Vitamin K	30% DV	0%	30% DV

Nutritional data sourced from USDA FoodData Central (2023)

Why This Simple Snack Works So Well

The magic of celery with peanut butter lies in its perfect nutritional synergy. Celery provides hydration (95% water content) and essential vitamins like K and A, while peanut butter contributes protein, healthy fats, and sustained energy. This combination creates a snack with an ideal macronutrient balance that keeps you feeling full between meals.

Registered dietitians consistently recommend snacks containing protein, fiber, and healthy fats—exactly what this pairing delivers. Unlike processed snacks high in sugar and refined carbs, celery with peanut butter provides steady energy without blood sugar spikes.

Step-by-Step Preparation Guide

Creating the perfect celery and peanut butter snack requires just three steps:

1. Prepare the celery: Wash and dry two medium celery stalks. For easier filling, use a small knife to remove the stringy fibers running along the inner curve.
2. Select your peanut butter: Choose natural peanut butter with just peanuts (and possibly salt) as ingredients. Avoid varieties with added sugars or hydrogenated oils for maximum health benefits.
3. Fill and enjoy: Spread 1-2 tablespoons of peanut butter into the celery groove. For the classic “ants on a log” presentation, top with raisins or dried cranberries.

Evolution of a Classic Snack

The “ants on a log” snack emerged in American cookbooks during the 1950s as parents sought creative ways to encourage children to eat vegetables. Originally featuring cream cheese instead of peanut butter, the recipe evolved as peanut butter became more widely available and affordable. By the 1970s, it had become a staple in school nutrition programs as educators recognized its balanced nutritional profile. Modern variations now accommodate various dietary needs while maintaining the core concept of vegetable-based snacking.

Adapting for Different Dietary Needs

This versatile snack accommodates various dietary restrictions with simple modifications:

• Nut allergies: Substitute sunflower seed butter or tahini for peanut butter
• Vegan diets: Ensure your peanut butter contains no honey or dairy derivatives
• Lower calorie option: Use Greek yogurt mixed with a small amount of peanut butter
• Added crunch: Sprinkle with chia seeds, hemp hearts, or crushed almonds

Food safety experts from the FDA recommend consuming celery with nut butters within 24 hours when prepared in advance, as the moisture from celery can create conditions where bacteria might grow if left at room temperature for extended periods.

Common Mistakes to Avoid

Many people undermine this healthy snack with these preventable errors:

• Using old, limp celery that lacks crispness
• Choosing peanut butter with added sugars and oils
• Overfilling the celery, making it difficult to eat
• Preparing too far in advance, causing sogginess

Professional chefs recommend storing cut celery in water in the refrigerator to maintain crispness for up to three days. When ready to serve, drain and pat dry before adding peanut butter.

Storage and Serving Tips

For best results, prepare this snack shortly before eating. If you must prepare in advance, store the components separately and assemble just before serving. Keep celery crisp by storing stalks upright in a container with about an inch of water. Natural peanut butter should be refrigerated after opening to prevent oil separation and rancidity.

This snack fits perfectly into balanced eating patterns recommended by the Dietary Guidelines for Americans, which emphasize incorporating vegetables and protein sources at snack times to maintain energy levels throughout the day.

Is celery with peanut butter a healthy snack?

Yes, celery with peanut butter makes an excellent healthy snack. The combination provides protein, fiber, healthy fats, and essential vitamins while being relatively low in calories. Two celery stalks with two tablespoons of natural peanut butter contains approximately 200 calories, 8g of protein, and 3g of fiber.

How long does celery with peanut butter last?

Prepared celery with peanut butter should be consumed within 24 hours when stored in the refrigerator. The moisture from the celery can cause the peanut butter to become soggy over time, and food safety experts recommend against keeping this combination longer than one day due to potential bacterial growth.

What are some creative variations of celery with peanut butter?

Try adding banana slices for extra potassium, drizzling with honey for natural sweetness, sprinkling with chia seeds for omega-3s, or using different nut butters like almond or cashew butter. For a savory twist, add everything bagel seasoning or a dash of smoked paprika to the peanut butter.

Can I make celery with peanut butter ahead of time?

For best texture and food safety, it's recommended to prepare celery with peanut butter shortly before eating. If you must prepare in advance, store the cut celery in water in the refrigerator and keep peanut butter separate. Assemble no more than 2-3 hours before serving to prevent sogginess and maintain optimal freshness.