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8 Amazingly Delicious and Healthy Pecan Recipes

Packed with protein, fiber, heart-healthy fats, and 19 vitamins and minerals make pecans a part of your diet with these tasty recipes from an unexpected soup to a pecan pie that has almost half the calories and fat of a traditional recipe.

Chevre Stuffed Peppers with Pecans
These vegetarian stuffed peppers make a gorgeous presentation at a dinner party but are easy enough to make on a weeknight.

Serves: 4
Prep time: 15 minutes
Cook time: 10-15 minutes

4 large jarred red roasted peppers
4 oz mild soft goat cheese, like Belle Chevre
¼ cup basil leaves, chiffonade
1/4 cup pecans, toasted
1/4 cup golden raisins
1 tablespoon olive oil
salt and fresh ground pepper

Preheat to 450 degrees. Place the peppers on a cutting board and open each one by making a slit in one side. Sprinkle with salt and pepper. Spread a spoonful of goat cheese down the center. Evenly distribute the basil, pecans, and raisins on top, reserving a small bit of each for garnish.

Fold each pepper over to close and press gently. Place on a baking sheet lined with foil and drizzle with olive oil. Bake for about 10 minutes, until the goat cheese is bubbling. Arrange on a plate to serve, garnishing with basil, pecans and raisins.

Nutritional score per stuffed pepper:
Calories: 202
Fat: 14g
Saturated fat: 5g
Cholesterol: 13mg
Sodium: 231mg
Potassium: 127mg
Carbohydrates: 12g
Fiber: 1.8g
Sugar: 9.3g
Protein: 6.7g

Recipe courtesy of Tasia Malakasis, Belle Chevre.
Photo Credit: Stephanie Schamban

Buttery Cinnamon Pecans
Forget the fatty cinnamon roll and enjoy these flavorful pecans instead. The lightly buttered pecans are just as satisfying without the guilt. Plus, they’re gluten-free and low glycemic.


Serves: 4

1/2 pound pecans
1 tablespoon ghee (clarified butter) or coconut oil for vegans
1/8 teaspoon Celtic or Himalayan salt, or more to taste
1/4 teaspoon sweet leaf stevia, or more to taste
1 tablespoon cinnamon
1/4 teaspoon vanilla extract (optional)

1. Heat oven to 350 degrees. Roast pecans for 10 to 15 minutes, depending on size.

2. Melt ghee or oil in saucepan large enough to hold pecans after roasted.

3. Blend in the remained of ingredients and set aside.

4. Toss hot roasted pecans in saucepan with melted sauce and stir to coat.

5. Let cool and serve slightly warm or cooled. Refrigerate leftover pecans.

Nutrition score per ½ ounce serving:
Calories: 106
Fat: 11g
Carbs: 2.8g


Recipe courtesy of Debbie Johnson, best-selling author of Fun with GF/LG Food cookbook.

Sweet Pecan Fennel Soup
This lightly sweet and nutty soup is vegetarian and gluten-free. At under 100 calories a serving it is one of the healthiest and most satisfying ways to enjoy pecans.

Serves: 8
Prep time: 10 minutes
Cook time: 15 minutes

2 large fennel bulbs with stalks, chopped
2 tablespoons olive oil
2 large leeks, chopped
1 large white onion, finely chopped
1 tablespoon fresh oregano leaves, plus more for topping
1/6 teaspoon sea salt
3 cups green tea, brewed
1tablespoon honey
3 cups fresh baby spinach
1/2 cup plain non-fat Greek yogurt, plus more for topping
1 teaspoon orange zest
2 teaspoon fresh orange juice
1/3 cup pecans, ground

Directions: In a large skillet, sauté white onion and olive oil until caramelized, approximately 5 minutes. Add fennel and leeks; cook for 10 minutes or until soft.

Transfer mixture to a food processor, add remaining ingredients. Pulse until smooth.

Ladle soup into serving bowls. Garnish with additional Greek yogurt and fresh oregano leaves.

Nutrition score per serving:
Calories: 96
Fat: 6g
Protein: 8g
Carbohydrate: 13g

Recipe courtesy of Amie Valpone of The Healthy Apple.

Homemade Maple Pecan Popcorn
Forget caramel corn, this not-too-sweet snack is packed with fiber, protein, whole grains, and provides 8 percent of the RDA for iron.

Serves: 1
Prep time:5 minutes
Cook time: NA

2-3 cups popcorn, popped
2 tablespoons 100 percent pure maple syrup
¼ cup pecans, chopped
Date sugar, to taste (about half a teaspoon)


Evenly distribute maple syrup over the popcorn. Mix in the pecans and sprinkle with date sugar to taste.

Nutrition score per serving:
Caloreis: 380
Fat: 21g
Saturated fat: 2g
Cholesterol: 0mg
Sodium: 5mg
Carbs: 48g
Fiber: 6g
Sugar: 27g
Protein: 5g

Recipe courtesy of Rachel Begun, MS, RD.

Pecan Cranberry Stuffed Acorn Squash Recipe
This stuffed squash recipe provides 40 percent of the recommended daily allowance for vitamin C and 15 percent of iron. What’s more, each serving is perfectly portioned inside half the acorn squash so you won’t be tempted to overeat the delicious filling.

Serves: 12
Prep time: 20 minutes
Cook time: 40-60 minutes

6 acorn squash or small dumpling squash, halved
2 teaspoons olive oil, for brushing
1 1/2 cups brown rice
1 cup wild rice
1/3 cup olive oil
1/3 cup Sherry wine vinegar
2 tablespoons fresh thyme, chopped salt, to taste
fresh ground pepper, to taste
1/2 cup dried cranberries
1/2 cup pecans, chopped

Preheat oven to 400 degrees. Scoop out membranes and squash seeds. Slice off rounded bottom of each squash half so that it is sturdy. Brush squash flesh with olive oil. Place squash cut side down into a baking pan, not a flat cookie sheet. Bake for about 30-40 minutes, until squash is slightly cooked through. Halfway through baking, add a little water to the pan so the squash doesn’t stick. Set aside until the stuffing mixture is prepared. Do not cook the squash all the way through, as the remainder of baking will be done after the stuffing has been added to the squash.

Cook both rices according to their package instructions. While rice is cooking, prepare the dressing by whisking together the olive oil, wine vinegar, thyme. and garlic. Season with salt and pepper to taste. In a large bowl, mix the vinaigrette with the warm rices and toss to coat. Mix in the cranberries and pecans and evenly distribute.

Using a spoon, fill the squash with the stuffing so that it is piled above the line of the squash. Place the squash back into the baking pan with stuffing side up. Cover with foil and bake for 20 more minutes, or until the squash is tender.

Nutrition score per serving:
Calories: 330
Fat: 11g
Cholesterol: 0mg
Sodium: 240mg
Carbs: 55g Fiber: 6g
Sugar: 4g
Protein: 6g

Recipe courtesy of Rachel Begun, MS, RD.

Chocolate Chip Pecan Raw Ice Cream
Everyone can enjoy this good-for-you ice cream treat! It’s packed with good fats and is gluten-free, dairy-free, soy-free, and cholesterol-free.

Serves: 6
Prep time: 10 minutes

4 cups filtered water
2 cups organic pecans
3/4 cup pitted dates, chopped
1 teaspoon organic raw agave nectar (pptional)
1 teaspoon vanilla extract
1 cup organic dairy free dark chocolate chips

Place all the ingredients (except Chocolate chips) into a blender or food processor. Blend on high speed to mix well, for about 2 minutes.

Add the Chocolate chips and stir with spoon. Allow to cool in the fridge for 30 minutes, then place in the freezer for about 2 hours.

Nutrition score per one cup serving:
Calories: 209
Fat: 31g
Saturated fat: 31g
Carbs: 35g
Sugar: 27g
Protein: 5.2g

Recipe courtesy of Mark D. Emerson, DC, CCSP.

Better-For-You Pecan Pie
This pecan pie recipe doesn’t use corn syrup or butter but tastes just as good as your families favorite recipe. Give it a try—no one will ever know the difference! See how one slice of this recipe stacks up to the traditional, the numbers will amaze you!

Serves: 10
Prep time: 20 minutes
Cook time: 30 to 40 minutes

1 cup light brown sugar
1/4 cup white sugar
1/4 cup coconut oil
3 eggs
1 tablespoon all-purpose flour
1 tablespoon 2% milk
1 teaspoon vanilla extract
1 cup chopped pecans

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a large bowl, beat eggs until foamy, and stir in coconut oil. Stir in the brown sugar, white sugar and the flour; mix well. Last add the milk, vanilla, and nuts.

3. Pour into an unbaked 9-inch pie shell. Bake in preheated oven for 10 minutes at 400 degrees, then reduce temperature to 350 degrees and bake for 30 to 40 minutes, or until done.

Nutrition score per serving: Calories: 342
Fat: 20.9g
Saturated Fat: 7.6g
Sodium: 134mg
Carbs: 45g
Sugar: 35.6g
Protein: 3.9

Recipe courtesy of Chef Justin Keith of Food 101 in Atlanta.


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