A little bit of sweet, a little bit of spice…these nuts have everything nice. Flavors from cinnamon, cayenne, and chili straddle the line between sweet and savory snacking. A plant-based coating help keeps them crunchy. These are the perfect snack for parties, holiday gifting, or when you crave a crunchy treat.
How to Make Oil-Free Plant-Based Roasted Nuts
Many roasted nut recipes will include butter, olive oil, coconut oil, or other types of fat. These ingredients might be tasty, but they add tons of empty calories and saturated fat to your diet. With all of the natural richness from the nuts, you really don’t need to add extra fat. Instead, roasting them low and slow will help bring out their natural oils and develop deep flavor.
The Secret to Delicious Roasted Nuts: A Plant-Based “Egg” Coating
There is a secret to making delicious crunchy roasted nuts: a plant-based “egg” coating. In the professional chef world, a classic recipe would often call for 2 egg whites, whipped until frothy. However, in the plant-based world, you can create the same effect using a plant-based version. There are two ways to do this.
Two Options for Creating a Plant-Based Egg Coating
There are two options for creating a plant-based coating for these delicious vegan roasted nuts.
- Egg Replacer: Made by companies like Bob’s Red Mill, this powder is combined with liquid to replace eggs in any of your baking recipes. With just 4 simple ingredients (potato starch, tapioca flour, baking soda and psyllium husk fiber), it mimics eggs flawlessly. Find it in the baking aisle (often near the baking powder) or order online
- Ground Flax Meal: Ground flax meal is made from ground flax seeds. Combined with warm water, you create a flax “egg” that can be used in many of your plant-based recipes. Flax is a great source of omega-3’s, essential for your body’s functions.
- What’s Chef Katie’s Preference? I like using BOTH egg replacer and flax meal for baking. One thing to consider is that a flax egg has a brownish color and you can see the little specks of flax meal. For this reason, I tend to use it more in baked treats like Banana Chocolate Chip Chunky Monkey Mini Muffins and Blueberry Buckwheat Pancakes. On the other hand, egg replacer powder is white and hides more easily. I tend to use when adapting a non-vegan recipe or when I don’t want that brown coloring (like in these Plant-Based Sweet and Spicy Maple Roasted Party Nuts).
Four Reasons Everyone Should Swap out their Chicken Eggs for Plant-Based Eggs:
- Plant-Based eggs contain zero cholesterol but provide fiber.
- Plant-Based eggs have a long shelf life: chicken eggs only last 10 days in your fridge, but flax meal and egg replacer will last months in your pantry (and even longer in your fridge)
- Plant-Based eggs are way cheaper. A dozen of organic eggs usually cots $5-$8, about the same as a whole bag of egg replacer or ground flax. A bag of egg replacer is equivalent to 34 eggs — that’s 3 times as many eggs!
- Plant-Based eggs are allergy-friendly. Lots of schools, parties, and evens with kids will often ask for egg-free options because egg allergies are so common. The plant-based eggs are egg-free, dairy-free, and gluten-free…very allergy friendly!
Maple Syrup vs Sugar: Is One Healthier than the Other?
When comparing maple syrup to sugar, the difference comes down to processing. Maple syrup is minimally processed. That means it retains some of the nutritional value: it contains calcium, polyphenols, and has been a lower Glycemic index than white sugar. Conversely, white cane sugar is highly processed, stripped of any nutrition. It has slightly more carbohydrates and spikes blood sugar more instensely.
That said, both maple syrup and white sugar are considered sweeteners and should be used sparingly in recipes.
Chef Katie’s Plant-Based Baking Tips
Gluten-Free? All of the ingredients for this recipe are naturally gluten-free. However, if you have a severe sensitivity, be sure to purchase “Certified Gluten-Free” nuts. Sometimes these items are produced in facilities along with wheat, which can cause cross-contamination.
Mix and Match Nuts: You can mix and match with a variety of nuts and seeds. Almonds, cashews, pecans, walnuts, pumpkin seeds, and Brazil nuts are all delicious!
Use Unsalted Raw Nuts: Be sure when you’re buying the nuts for this recipe, that you purchase salted raw (or unroasted) nuts. If you purchase salted or roasted nuts, you risk burning the nuts and have a way-too-salty result.
No Refined Sugars or Syrups: I’m on a mission to avoid using cane sugar, brown sugar, and other refined sweeteners. In this recipe, maple syrup give you plenty of whole foods, plant-based sweetness.
Plant-Based Sweet and Spicy Maple Roasted Party Nuts
- Makes about 5 cups
- Ready in: 1 1/2 hours
- Easy to Make
If you like this recipe, you’ll also love: Peanut Butter Chocolate Chip Cookies, Gluten-Free Muesli Breakfast Cookies, Granola with Pumpkin Seed and Millet, Cherry Pecan Grain-free Granola, and Vegan Pecan Shortbread Cookies
Print Recipe
Plant-Based Sweet and Spicy Maple Roasted Party Nuts
Ingredients
- 2 tablespoon egg replacer (or ground flax meal) 20g
- 4 tablespoons warm water 2 oz
- 1 tablespoon maple syrup 15mL
- 1/2 teaspoon salt
- 1 tablespoon chili powder
- 2 teaspoons cinnamon
- 1/4 teaspoon cayenne pepper add more, if you dare
- 2 cups raw unsalted cashews 8 ounces
- 1 1/2 cup raw unsalted whole pecans 6 ounces
- 1 cups raw unsalted almonds 4 ounces
Instructions
- Preheat the oven to 325°F. Line a rimmed baking sheet with parchment paper. In a large bowl, beat the egg replacer (or ground flax meal) with the warm water until frothy. Whisk in the sugar with the maple syrup, chile powder, cinnamon, and cayenne pepper. Add the cashews, almonds, and spiced sugar and toss.
- Spread out the nuts on the prepared baking sheet and bake for about 60 minutes, stirring every 20 minutes, until browned. Let the nuts cool on the baking sheet.
- Store at room temperature for up to 10 days. Store in the freezer for up to 6 months.
Notes
Nut Options: You can swap out the cashews and almonds for any type of raw nuts. Walnuts, pecans, and macadamia nuts all work great. Just be sure to use raw nuts. If you start with roasted nuts, they might overcook while baking for this recipe.
Nutrition Facts
Serving Size: about 1/4 cup
| Nutrition Facts | |
|---|---|
| Servings 20.0 | |
| Amount Per Serving | |
| calories 163 | |
| % Daily Value * | |
| Total Fat 14 g | 21 % |
| Saturated Fat 2 g | 8 % |
| Monounsaturated Fat 3 g | |
| Polyunsaturated Fat 2 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 102 mg | 4 % |
| Potassium 53 mg | 2 % |
| Total Carbohydrate 8 g | 3 % |
| Dietary Fiber 2 g | 9 % |
| Sugars 2 g | |
| Protein 4 g | 8 % |
| Vitamin A | 10 % |
| Vitamin C | 0 % |
| Calcium | 2 % |
| Iron | 4 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Certified Organic Maple Syrup
- It’s Just – Whole Cashews, Premium Fancy Nuts
- Bob’s Red Mill Organic Golden Flaxseed Meal
- Bob’s Red Mill Resealable Gluten Free Egg Replacer
Discover more from Plants-Rule
Subscribe to get the latest posts sent to your email.
