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10 Healthy Nut Recipes

Pistachio-Crusted Tilapia

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While bread crumbs can be soggy when you try to coat moist fish, pistachios are guaranteed to give you that satisfying crunch. This dinner pairs well with a sweet potato and veggies.

Serves: 6

Cooking spray
1 cup shelled pistachios
1 teaspoon crushed garlic
2 tablespoons chopped fresh basil
1 teaspoon thyme
1 teaspoon rosemary
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
6 tilapia fillets (4 ounces each)
2 tablespoons honey

Preheat oven to 375 degrees and spray a baking pan with cooking spray. Grind pistachios, garlic, basil, thyme, rosemary, salt, and pepper in a small food processor. Transfer mixture onto a plate. Rinse tilapia and pat dry with a paper towel. Coat top side of each fillet with 1 teaspoon honey. Press honey-coated side into pistachio mixture. Place fish, pistachio side up, on prepared pan. Bake 15 to 17 minutes until fish flakes with a fork.

Nutrition score per serving: 237 calories, 10.5g fat (1.5g saturated fat), 10g carbs, 26g protein, 2.5g fiber, 7g sugars

Recipe provided by Lauren Harris-Pincus, R.D., and Kathy Siegel, R.D., co-founders of

Mediterranean Broccoli Almond Soup

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Potatoes and ground almonds make for a surprisingly dairy-free creaminess in this beautiful green soup. It freezes well, so make a batch in advance and place single-serving portions in the freezer for a quick anytime meal.

Serves: 4


1 tablespoon olive oil

1 clove garlic, minced

1 shallot, minced

1 medium potato, diced

2 large bunches (about 8 cups) broccoli, cut into florets and stems thinly sliced
4 cups chicken or vegetable broth

1/2 cup ground toasted almonds

Sour cream, for garnish (optional)


1. Heat olive oil in a pan over medium heat. Add garlic and shallot and sauté until fragrant, about 30 seconds. Add potato and sauté, stirring constantly, about 2 minutes until softened slightly. Add broccoli and broth. Cover, bring to a boil, and cook for about 5 minutes or until broccoli florets, stalks, and potato are tender.
2. Allow mixture to cool slightly, about 10 minutes. Transfer to a blender or food processor and puree until smooth. (You may need to do this in batches). Add almonds and pulse a few more times until fully incorporated. Return mixture to pan and reheat for 5 to 8 minutes, being careful not to boil. Serve with a dollop of sour cream, if desired.

Nutrition score per serving: 228 calories, 10g fat (1g saturated fat), 29g carbs, 10g protein, 8g fiber, 7g sugars

Recipe provided by Wendy Copley of Wendolonia

Pecan-Crusted Sweet Potato Fries

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A mash-up of spiced nuts and sweet potatoes, this sweet, spicy, crunchy treat is so good you definitely should share with friends—otherwise you may just eat the entire batch!

Serves: 4

2 medium sweet potatoes, sliced into fries
1 cup pecans, finely ground
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cayenne pepper
1/4 teaspoon ground paprika
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/4 cup non-dairy milk
1 teaspoon cornstarch

1. Preheat oven to 400 degrees. Cover a baking sheet with parchment paper. Place potatoes in a pot and add enough water to cover by about 1 inch. Bring to a light boil and cook 5 minutes. Drain, place potatoes in a large colander, and submerge it into a bowl filled with ice water. Set aside.
2. Combine pecan meal, cinnamon, cayenne pepper, paprika, salt, and pepper in a bowl. In another bowl large enough to fit potato slices, mix milk and cornstarch, mixing well to dissolve cornstarch.
3. Remove sweet potatoes from cold water and shake the colander to remove excess water. Dip sweet potato fries one at a time into milk mixture, then place into pecan mix, using your clean, dry hand to toss and coat each potato. Place on prepared baking sheet. Bake 15 minutes, flip, and bake another 10 minutes.

Nutrition score per serving: 251 calories, 20g fat (2g saturated fat), 18g carbs, 4g protein, 3.5g fiber, 3g sugars

Recipe provided by Jenne' Claiborne of The Nourishing Vegan

Mushroom Enchiladas

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You won't believe how much cashews taste like cheese in this vegan dinner that uses meaty mushrooms as the satisfying filling.

Serves: 5

1 cup raw cashews
1 cup coarsely chopped yellow onion
1 1/2 to 2 cups water
1 tablespoon grapeseed oil
4 cups sliced mushrooms
1/2 teaspoon sea salt
2 cloves garlic
10 4-inch flour or corn tortillas

1. Preheat oven to 400 degrees. To make creme, place cashews and onion in a blender and add enough water to cover by 1 inch. Blend until there are as few chunks as possible, about 1 to 2 minutes.
2. To make filling, pour oil into a frying pan over high heat. Add mushrooms, salt, and garlic and sauté for 5 to 10 minutes until mushrooms start to brown on the edges.
3. Heat tortillas in a dry pan until warm throughout (sprinkle with a little water to make them more pliable). Place on a work space and fill each with 1 heaping tablespoon mushroom mix and 1 teaspoon creme. Roll up tortillas and place enchiladas in a large baking dish. Cover with remaining sauce. Bake for 20 minutes until edges of tortillas are slightly brown and sauce is puffy.

Nutrition score per serving: 315 calories, 17g fat (3g saturated fat), 36g carbs, 8.5g protein, 5g fiber, 2g sugars

Recipe provided by Staci Davis of Radical Eats, a vegetarian restaurant in Houston, Texas

Pistachio Pesto Hummus

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Combine two delish condiments and slightly sweet pistachios, and you get an even tastier dip that triples as a sandwich spread and pasta sauce.

Serves: 8

1 packed cup fresh basil leaves

1/3 cup shelled roasted and salted pistachios
3 large garlic cloves, minced

1 can (15 ounces) no-salt-added chickpeas, rinsed and drained

1/4 cup unsweetened green tea, chilled

1/4 cup fresh lemon juice
3/4 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

3 tablespoons roasted pistachio oil (or extra-virgin olive oil)

Add all ingredients to a blender or food processor. Puree 2 to 3 minutes until smooth. Adjust seasoning, if necessary. Cover and chill until ready to serve.

Nutrition score per serving (1/4 cup): 130 calories, 8g fat (1g saturated fat), 12g carbs, 4g protein, 3g fiber, 1g sugars

Recipe provided by Jackie Newgent, R.D., of Tasteovers by Jackie

Lime-Macadamia Crusted Chicken

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Serve this crunchy tropical chicken with a green salad, mango salsa or chutney, or brown basmati rice for a simple, colorful, and balanced dinner.

Serves: 4

Cooking spray
3/4 teaspoon light coconut milk
Zest and juice of 1 lime, divided
1/4 cup chopped dry-roasted macadamia nuts
1/4 cup panko
2 tablespoons chopped cilantro
1 pinch salt
1 pinch black pepper
1 pinch red pepper flakes (optional)
4 4-ounce boneless, skinless chicken breasts

Preheat oven to 375 degrees and spray a baking sheet with cooking spray. In a shallow dish, combine coconut milk and lime juice. In another shallow dish, combine lime zest, macadamia nuts, panko, cilantro, salt, pepper, and red pepper flakes, if using. Dip each chicken breast into coconut milk, then into macadamia mixture, then place on baking sheet. Spritz top of each breast with additional cooking spray, if desired, to facilitate browning. Baking for 25 minutes until crust is golden brown and chicken have reached an internal temperature of 180 degrees.

Nutrition score per serving: 217 calories, 10g fat (2g saturated), 5g carbs, 27g protein, 1g fiber

Recipe provide by

Wheat Berries with Pine Nuts

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Chewy, nutty wheat berries provide filling fiber and energizing B vitamins in this hearty salad that works as a side or main meal. If pine nuts and currants are hard to find, swap in almonds and raisins, dried cranberries, or dried cherries.

Serves: 6

Olive oil cooking spray

2 tablespoons plus 1 teaspoon extra-virgin olive oil

1 cup wheat berries
2 to 2 1/2 cups low-sodium chicken broth

2 tablespoons flat leaf parsley

1 teaspoon chopped dried rosemary

1/8 teaspoon dried thyme

1/2 apple, finely chopped
1/2 cup dried currants

1/4 cup pine nuts, toasted*
2 tablespoons apple cider vinegar

1 tablespoon maple syrup

1/4 teaspoon black pepper

1/4 teaspoon kosher salt

1. Heat a medium saucepan over medium-high heat and spray lightly with cooking spray. Add 1 teaspoon olive oil and wheat berries and cook, stirring often, for about 3 to 4 minutes. Add broth and bring to a boil. Cover and reduce heat to simmer for about 15 minutes or until broth is absorbed. (Drain remaining liquid if needed.) Place wheat berries in a bowl to cool. Add parsley, rosemary, thyme, apple, currants, and pine nuts.
2. In a small bowl, combine vinegar, maple syrup, salt, and pepper. Whisk in remaining 2 tablespoons olive oil until nicely combined. Pour over wheat berry salad and gently mix to coat evenly. Let salad cool before serving or chill overnight in the refrigerator.

*To toast pine nuts, place on aluminum foil in a toaster oven or regular oven at 350 degrees for 3 to 4 minutes, watching to make sure they do not burn.

Nutrition score per serving: 252 calories, 8g fat (1g saturated fat), 42g carbs, 6g protein, 6g fiber, 8g sugars

Recipe provided by Lauren Harris-Pincus, R.D., and Kathy Siegel, R.D., co-founders of

Pistachio Pancakes

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Brunch guests will love the slight crunch in these light and fluffy pancakes. Low in sugar and high in protein, they also make a fun dinner.

Serves: 3

1/4 cup pistachios, finely chopped
1/2 tablespoon butter, melted
1/3 cup plain, nonfat Greek yogurt
1/4 cup nonfat milk
1/4 teaspoon vanilla extract
2 egg whites
1/2 cup plus 1 tablespoon white whole-wheat flour
1/2 teaspoon baking soda
1/2 teaspoon sugar
1 dash salt
4 drops green food coloring
Cooking spray

1. Combine pistachios and butter in a small bowl and set aside. In a medium bowl, mix yogurt, milk, vanilla extract, and egg whites. In a large bowl, combine flour, baking soda, sugar, and salt. Gradually pour yogurt mixture into flour mixture and whisk until evenly blended. Fold in food coloring and pistachio mixture.
2. Spray a non-stick skillet with cooking spray and set over medium heat. Pour in 1/4 cup batter and cook 1 to 2 minutes until bubbles start appearing through the top. Flip and cook another 1 to 2 minutes.

Nutrition score per serving (3 pancakes): 172 calories, 5g fat (0.5g saturated fat), 23g carbs, 10.5g protein, 4g fiber, 3g sugars

Recipe provided by Jennifer Drummond of Peanut Butter and Peppers

Walnut and Pea Pesto Linguine

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A refreshing twist on the traditional pasta sauce, this vegan pesto is super creamy with a hint of sweet to balance all the savory flavors.

Serves: 8

1 pound whole-wheat linguine
1 cup frozen peas
1/4 cup walnuts, plus more for garnish
2 tablespoons olive oil
3 tablespoons fresh basil, plus more for garnish
3 tablespoons fresh parsley
Salt and pepper

1. Boil a large pot of generously salted water. Add pasta and cook according to package directions.
2. Meanwhile defrost peas using hot water until tender but not cooked through. In a food processor, finely grind walnuts. Add peas and grind again, scraping the sides as needed. Add olive oil 1 tablespoon at a time and continue to blend until smooth. Add basil and parsley and blend again. Add salt and pepper to taste. Place pesto in a large bowl, add drained pasta, and toss until blended. Top with walnuts and fresh basil.

Nutrition score per serving: 252 calories, 7g fat (0.5g saturated fat), 40g carbs, 8g protein, 5.5g fiber, 3g sugars

Recipe provided by Amanda Prince of Sunny Vegan

Almond-Eggplant Roll-Ups

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Paleo-approved and gluten-free, these make a delicious addition to your next dinner party as an appetizer or main dish. Try serving with your favorite tomato sauce.

Serves: 8

1/2 cup coconut oil
1/4 cup finely chopped onion
2 cloves garlic, finely chopped
1 1/2 cups finely chopped baby bella mushrooms
1 teaspoon garlic salt
4 eggs
1 cup almond meal (or finely ground almonds)
1 cup almond flour
Salt and pepper
1 large eggplant, cut lengthwise into 8 thin slices

1. Preheat oven to 350 degrees. Pour 1 tablespoon coconut oil into a pan over medium heat. Add onions, garlic, and mushrooms and sauté about 4 minutes, until onions are translucent, adding garlic salt while sautéing.
2. Add remaining coconut oil to a large frying pan over medium-high heat. Whisk eggs in a medium bowl. Combine almond meal, almond flour, and salt and pepper to taste in a baking dish. Dip eggplant into egg and then almond meal mixture, pressing mixture onto eggplant so it sticks. Fry eggplant in coconut oil for about 1 to 2 minutes on each side. Once cooked, place eggplant on a cookie sheet. Spread each with 1 to 2 tablespoons mushroom mixture and carefully roll. Bake for 10 minutes.

Nutrition score per serving: 262 calories, 24g fat (3g saturated fat), 7.5g carbs, 7g protein, 3.2g fiber, 1g sugars

Recipe provided by Kate Finley of Kate Updates


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