Easy & Healthy Spiced Nuts Recipe (No Sugar)
Delicious and wholesome spiced nuts are not just packed with flavor but also good for you, with healthy fats and protein in each serving. With a perfect blend of spices and no added sugar or sweeteners, this homemade spiced nuts recipe is the ideal snack to satisfy your hunger without the sugar crash.
These nuts are also amazing in this shaved cabbage salad or as a topping for this kale cranberry feta salad. Just one more quick healthy recipe for you!
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If you have read about my real food weight loss, then you won’t be surprised to know I have learned to enjoy nuts.
I love how just a few along with a cup of tea, satisfies my afternoon hunger (really – only just about an 1/8 cup – you can read more about my portion control tips here),
It’s just a bonus that nuts are packed with nutrition and good-for-you fats. I prefer mixed nuts, since I can get the benefits from the different kinds of nuts and the nutrients they offer.
Are Nuts Really Good For You?
The thing is, nuts have suffered from a bad rap through the years because they are high in fat. I remember being told to stay away from nuts when the focus was only on calories.
It wasn’t until I started researching real food and health that I realized that nuts are full of healthy fats and even help to lower your LDL (“bad”) cholesterol levels.
The Mayo Clinic reports that “Nuts also appear to improve the health of the lining of your arteries.” In addition, they are great sources of protein, omega-3 fats, fiber, and vitamin E.
And that protein and fat in nuts? That’s what works so well to satisfy us even when we just eat a tablespoon or two.
A little really goes a long way with nuts, but they are also one of the key real foods that helped me lose – and maintain – weight.
While I love the flavor of my perfectly salted roasted nuts, after awhile plain salted nuts can seem a bit…bland.
Since I didn’t want to add sugar like most of the spiced glazed nut recipes I’ve seen, I was thrilled when a friend brought spiced nuts to a gathering we had. They were SO good – the spices made the same old nuts I’d been eating seem like new. She shared the recipe with me so I could share it with you!
Recipe Ingredients
You’ll need the following ingredients to make this amazing spiced nuts recipe:
The ingredients are simple:
- Spices – pantry basic spices, nothing hard to source. Feel free to add or subtract spices you enjoy.
- Oil – olive, avocado
- Raw nuts – any type you want, though I have found the spice sticks best on nuts with crevices like raw walnuts and pecans. I usually do a mix of what I have.
And guess what? I learned that the spices make the nuts even BETTER for you!
- Turmeric is a known anti-inflammatory (I’ve even written about the healing benefits of turmeric).
- Cayenne pepper has been reported to aid in everything from heart issues to helping get rid of LDL (bad) cholesterol.
- Cinnamon is an antioxidant that can help regulate blood sugar, among other things.
- Ginger is an anti-inflammatory.
- Curry is said to help bones, digestion, and even help fight cancer.
The amounts used and eaten in a few nuts probably won’t make a huge impact, but over time you are adding to the health of your overall diet, which is a good thing.
And don’t you love it when something good for you tastes great, too?
How to Make Spiced Nuts: Step-by-Step
Here are a the visual instructions – the full instructions with exact ingredients can be found in the printable recipe card below.
Step 1: Mix oil and all the spices in a medium sized bowl.
Step 2: Add nuts and mix well until all the nuts are thoroughly coated.
Step 3: Spread coated nuts on a lined medium baking sheet (I use black silicone liners – they look better longer and brown cookies and baked goods better).
Step 4: Bake for about 15 minutes, stirring once at the halfway mark.
Storage
Store at Room Temperature: once the nuts have cooled on the pan, you can transfer them to an airtight container (I usually simply put them in a quart mason jar with an airtight lid, like these cute bamboo lids). They will be good for 3-4 weeks.
To Freeze: Yes, you can freeze the spiced nuts! Store in an airtight freezer container or baggie for up to 6 months and thaw before serving (they thaw quickly at room temperature).
Since nuts do pack a good amount of calories from fat, even if it’s good fat, we want to practice moderation (I keep a measuring spoon right in the jar to make it easy!).
But you can definitely add a small handful of these nuts to your daily routine and reap the benefits of this nutrient-dense food, especially because this recipe is so easy and can be made in 20 minutes or less!
Reader Recipe Reviews
I’ve made this recipe three times already, and the only thing I change is I drastically increase the amounts, otherwise I would be making these twice a week. Thanks so much. -Dave
Amazing! I’m tired of all the sugary nut recipes and wanted something healthier. This recipe is perfect. -Roberta
These were Deeeeeeelicious! Made a half batch today With pecans, as we’re all trapped at home, and was feeling snacky. Very aromatic, not too spicy, and the only thing I did differently was add a bit more salt after they were spread in the pan. Incredibly simple to make as well, with no egg whites or burnt sugar mess. -Curtis
Wow! I was looking for a spiced nuts recipe that didn’t use sugar and this is fantastic. I used pecans and they turned out great. This recipe has a good bite to it. I’ll definitely be making these again. And again. -Maureen
Other Healthy Nut Recipes To Try
- Chipotle Spicy Roasted Almonds – Easy, Sugar Free
- Maple Sweetened Chili Pecans
- Perfectly Roasted & Salted Almonds (WAY better than bought!)
I hope you love these spiced nuts! If you make them, be sure to leave a recipe rating so I know how you liked it!
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Easy & Healthy Spiced Nuts Recipe (Sugar Free)
Equipment
- Small baking sheet
- Medium mixing bowl
Ingredients
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon curry powder (garam masala is a good variation)
- 1/2 teaspoon sea salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon rounded cayenne pepper or more/less to taste
- 1/4 teaspoon turmeric
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground cinnamon
- 2 tablespoons olive oil* or avocado
- 2 cups raw nuts like pecans walnuts, almonds, cashews, hazelnuts, etc.
Instructions
- Heat oven to 325 degrees and line a small cookie sheet with parchment or silicone.
- Combine all the spices in a medium bowl that will hold the nuts, too. Add oil and mix until smooth.
- Add the nuts to the bowl and stir until well they are thoroughly coated and then spread evenly on the prepared pan in a single layer.
- Bake nuts for 12-15 minutes, stirring at the halfway point. (I always cook for 15 minutes to get a good toasting of the nuts).
- Remove from oven and stir once more before letting sit on pan to cool for about an hour. Store in an airtight container.
Notes
- Store in an airtight container at room temperature for up to a month.
- Freeze in an airtight freezer container or baggie for up to 6 months; thaw before serving (they thaw quickly at room temperature).
Nutrition
Adapted from a recipe in The New Basics Cookbook.
This recipe has been updated – it was originally published March 2014.
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Omg—-these nuts are AMAZINGLY addictive!!! The various spices combined (I added curry powder & garam masala, by the way) provide a complexity of flavor that no other spiced nuts have!! I made a single batch without much red pepper for friends for friends who don’t like spice…but after tasting them, I immediately made a DOUBLE batch with the cayenne! What a fabulous recipe!! Next time I will add even more red pepper 🌶️ to give a bigger kick! Thank you for posting this!! It’s going to become a staple in our home!
Oh, great – I’m so glad to know this will be a staple! And yes to spice – we love it too. 🙂
I have made this recipe for about 5 years now and it is hands down THE most asked for recipe in my repertoire!
That’s wonderful, Charlene!! Thank you so much for letting me know!
I’m not sure what went wrong with mine. I set the oven at 325 and 5 minutes later my nuts were burn to a black mess.
Yikes, your oven must run at a much higher temperature maybe?
I’m looking forward to trying this recipe, Jami. I hope it will work to season sunflower and pumpkin seeds? I have nut allergies, so often substitute seeds in other recipes.
That should work, though I have found even with smoother nuts that the seasoning doesn’t land as well, if you know what I mean. Seems to work best with the crevices in pecans and walnuts, though it does season almonds so should also season seeds!
Nuts are my go-to snack and I avoid sugar so these are a good choice. If I make them again I would try different spice blends as the curry overpowered the others. Also would increase the amount of spices. I roasted mine at 350 for almost 30 minutes to bring out the roasted flavor. Thank you for this recipe!
It’s great to be able to change things up to our tastes – one of the biggest benefits of making things ourselves!
Thanks so much for the review.
My husband accidentally bought a big jar of unsalted mixed nuts. We tried to like them, but……
This seems like a good “experiment to bring some life to them!
This should be perfect for them, Nancy!
It’s opening weedend for the National Football League, and this recipe is definitely on the menu. I’ve made this recipe three times already, and the only thing I change is I drastically increase the amounts, otherwise I would be making these twice a week. Thanks so much.
I’m so glad you like these – perfect for NFL!
Amazing! I’m tired of all the sugary nut recipes and wanted something healthier. This recipe is perfect. I did add another 1/2 c of nuts to tame the spices to my preference and that’s it. Thanks for posting this recipe!
Wonderful – so glad you liked it, Roberta!
Thank you so much for the review.
Excellent, thank you!!
Glad you like these – thanks for the review, Shellee!
Made as not only no sugar but also NO NIGHTSHADE Christmas git. Wonderful!!! and Delicious!!! Used as base recipe switched graham masala (nightshade free) for the curry and 1/8 tsp white pepper for cayenne. Increased some of the quantities of spices to taste. Great recipe added coriander and cardamon. THANK YOU!!
Wonderful, Rebecca – glad you liked these!
These were Deeeeeeelicious! Made a half batch today With pecans, as we’re all trapped at home, and was feeling snacky. Very aromatic, not too spicy, and the only thing I did differently was add a bit more salt after they were spread in the pan. Incredibly simple to make as well, with no egg whites or burnt sugar mess. Going to try a batch with a spicy Garam Masala instead of the curry powder next time and see what happens.
Sounds like a delicious variation, Curtis – thanks for the review!
Just made this recipe tonight using almonds, walnuts and pecans, and I am impressed! Was looking for sugar-free snacks to send to a friend and think he’ll like these nuts. 🙂
So glad – I think he’ll like them, too. 🙂
Wow! I was looking for a spiced nuts recipe that didn’t use sugar and this is fantastic. I used pecans and they turned out great. This recipe has a good bite to it. I’ll definitely be making these again. And again.
Wonderful!
I was so excited to make these per the positive reviews. Unfortunately I did not experience deliciousness. I kept tasting different walnuts hoping I would find that one that would prove my taste buds wrong. This recipe did not work for me. I do appreciate the recipe being posted, and I am happy for those who loved the recipe results. I will try something else.
Sorry they weren’t you you taste, Peggy, but I do appreciate your honest, yet kind review. 🙂
OMG – these are amazing! I didn’t realize i was out of cumin till i had already started, but it still tasted amazing without it!
I did pecans and cashews! Wow! Thanks for putting this out there!
So glad you liked it!
Just popped a batch out of the oven – the house smells delightful and the nuts look fab!
I’m testing for Christmas gift jars – how long do you suppose these will last in an airtight jar? Just wondering how far in advance I can make.
Also – have you made a sweet/spicy version? Wondering how a little honey or maple syrup added would do?
Excellent recipe though, will make for gifts and myself!
Glad you’re trying the nuts! We’ve had them up to a week in a jar, though they should last longer – we just ate them in that time. 🙂
And I just posted the sweet/spicy version I like with pecans (also works with walnuts, but slides off of almonds…): https://anoregoncottage.com/healthy-maple-sweetened-chili-pecans/
They do make great gifts!
Tried these for the first time and they are addictive. The print link did not work for me.
Glad you liked them, Alice! I’m (slowly) trying to update my older recipes to use a new format that will print – sorry for the inconvenience!
Just made these this morning with pistachio, walnut and pecan.. Fantastic! Thanks for posting, another one of your recipes I will be using often.
Thanks Linda
Yummy! Great idea to satisfy that savory snack bug! Going to give this a try.
Oooooooooooh, those look and sound so good! I’ll have to pick up some of the spices I don’t currently have and try this one out. I love me some nuts too! ;0)