Sweet and Savory: 4 Filling Nut Recipes for Every Meal

Nuts are on the list for every smart snacker. They’re also a great way to get a delicious health boost.

Whether you choose to grind them up to make a nut butter, sprinkle them on top of your meals, toast them, or enjoy them raw, nuts are a key part of a balanced diet.

We’re sharing some of nut’s greatest health benefits, along with 40 tasty and filling nut recipes for every meal.

8 Health Benefits of Nuts

Whether you enjoy them as a snack, or add them to a recipe, nuts offer a wide range of health benefits:

1. 1. Nuts are packed with nutrients – Overall, nuts are highly nutritious. Individually, they each contain different amounts of nutrients, including: Vitamin E, Magnesium, Protein, Copper, Phosphorus, and Selenium. Nuts are low in carbohydrates and high in healthy fat.
   2. They can help with weight loss – Even though nuts are high in calories, they can actually help you lose weight. This is because the calories in nuts are not fully absorbed by the body. In studies, almonds and pistachios have been shown to be particularly effective in promoting weight loss.
   3. Benefits those with Type 2 Diabetes and Metabolic Syndrome – Nuts are considered one of the best foods to help those suffering from Type 2 Diabetes and Metabolic Syndrome. Because they are low in carbohydrates, they barely raise blood sugar levels. By eating nuts, you can help improve a variety of health markers.
   4. They are loaded with antioxidants – Nuts are powerhouses, full of antioxidants called polyphenols that help to neutralize free radicals. Walnuts and almonds are a particularly good source, and help to prevent cell damage.
   5. Can reduce the risk of heart attack and stroke – Nuts are a heart’s best friend. They can also help reduce the risk of stroke. All of this is due to the fact that they help reduce inflammation, can lower bad cholesterol levels, and improve artery function.
   6. May help to lower triglycerides and cholesterol – Eating nuts has the power to lower both your cholesterol and triglyceride levels. Nuts contain high levels of polyunsaturated and monounsaturated fatty acids which help to lower bad cholesterol while boosting the levels of good cholesterol.

1. Can help to reduce inflammation – By adding nuts to your diet, you can take advantage of strong anti-inflammatory properties, helping your body to defend itself against bacteria, injury, and harmful pathogens. This is especially important for those suffering from kidney disease and diabetes. Reduced inflammation also promotes healthy aging.
2. They are high in fiber – The high fiber content in nuts provides multiple health benefits. This includes promoting healthy gut bacteria, and reducing the risk of obesity and diabetes. Almonds contain the highest amount of fiber, with pecans, hazelnuts, and pistachios tying for second.

Remember to keep in mind that every type of nut has different health benefits. So, make sure to eat a good variety. And always be aware of portion sizes, since nuts are a calorie-dense food.

4 Tips for Cooking and Baking with Nuts

1. Keep them fresh – To help keep nuts fresher, longer, you’ll want to make sure to store them in an airtight container at room temperature. Choose a cool place like a pantry or in your refrigerator or freezer if you need to store them for a longer period of time.
2. Chop nuts yourself – While buying pre-chopped nuts may seem convenient, they don’t stay fresh as long as whole nuts. Instead, choose whole nuts and chop them yourself before you cook or bake. Always choose a large chef’s knife that has a tapered blade, and carefully rock it across the nuts to break them into smaller pieces.
3. Toast for more flavor – Choose to roast your own nuts rather than buying them pre-roasted for the most flavor. Simply spread whole almonds or hazelnuts on a baking sheet and bake at 350 degrees for about 10 to 20 minutes. For pecans and walnuts, lower the temperature to 325 degrees.
4. Swap them out – You can easily swap out nuts in recipes that have a similar flavor and texture. For example, almonds can be swapped out with pistachios or hazelnuts. Pecans can be swapped out with walnuts, macadamia nuts, or cashews.

4 Filling Nut Recipes for Every Meal

1. Breakfast: Sweet & Hearty

Recipe: Cinnamon Pecan Granola with Dried Cherries

This granola is loaded with pecans and seeds, providing sustained energy and fiber.

Instructions:

1. Preheat & Combine Wet: Preheat oven to 300°F (150°C). In a small bowl, whisk together the oil, maple syrup/honey, brown sugar, cinnamon, vanilla, and salt.
2. Mix Dry: In a large bowl, combine the oats, pecans, and pumpkin seeds.
3. Coat: Pour the wet ingredients over the dry ingredients and stir until everything is evenly coated.
4. Bake: Spread the mixture evenly on a large, parchment-lined baking sheet.
5. Cook: Bake for 35–40 minutes, stirring halfway through, until golden brown.
6. Finish: Let the granola cool completely before stirring in the dried cherries. Store in an airtight container.

Serving Suggestion: Serve with Greek yogurt and fresh fruit for a protein-packed start.

2. Lunch: Savory & Bright

Recipe: Mediterranean Chickpea Salad with Walnut-Herb Vinaigrette

The creamy walnuts blended into the dressing add richness, healthy fats, and bulk, making a simple salad incredibly filling.

Instructions:

1. Prepare Salad: In a large bowl, toss together the chickpeas, tomatoes, cucumber, red onion, feta (if using), and parsley.
2. Make Dressing: In a small food processor or blender, combine the walnuts, olive oil, lemon juice, red wine vinegar, Dijon mustard, and garlic. Blend until creamy and smooth. Add a splash of water if the dressing is too thick. Season with salt and pepper.
3. Assemble: Pour the desired amount of dressing over the chickpea mixture and toss gently to coat.

Serving Suggestion: Serve on a bed of mixed greens or stuffed inside whole wheat pita bread.

3. Dinner: Savory & Comforting

Recipe: Creamy Cashew Chicken Curry (Vegan adaptable)

Cashews are used here to create a luscious, dairy-free sauce base that provides protein and an incredibly satisfying texture.

Instructions:

1. Soak Cashews: Place cashews in a bowl and pour 1/2 cup of hot water over them. Let soak for at least 15 minutes.
2. Sauté: Heat oil in a deep pan or Dutch oven. Add onion and cook until softened (5 minutes). Add ginger and garlic; cook for 1 minute until fragrant.
3. Toast Spices: Stir in the curry powder and turmeric. Cook for 30 seconds.
4. Add Chicken: Add the chicken cubes and cook until browned on all sides.
5. Blend Sauce: Drain the cashews (reserve a little water if needed) and transfer them to a blender. Blend with the crushed tomatoes and chicken broth until perfectly smooth and creamy.
6. Simmer: Pour the cashew cream into the pan with the chicken. Bring to a simmer, reduce heat, and cook for 10-15 minutes, or until the chicken is cooked through and the sauce has thickened.

Serving Suggestion: Serve over brown rice or with naan bread, garnished with fresh cilantro. (To make this vegan, swap chicken for cubed tofu or extra chickpeas.)

4. Hearty Snack: Sweet & Protein-Packed

Recipe: Energy Balls with Almond Butter and Seeds

These no-bake bites are quick to make, portable, and use almond butter and chopped almonds for major staying power.

Instructions:

1. Mix: In a medium bowl, combine the oats, almond butter, honey, chopped almonds, flax seeds, chocolate chips (if using), and vanilla extract.
2. Chill: Stir until thoroughly combined. If the mixture is too sticky, add a little extra oats or flax seeds. Cover and chill in the refrigerator for 30 minutes to firm up.
3. Roll: Scoop out the mixture and roll into bite-sized balls (about 1 inch in diameter).
4. Store: Store the energy balls in an airtight container in the refrigerator for up to a week.

Serving Suggestion: Grab 2 or 3 balls before a workout or as an afternoon pick-me-up.