Snacks

May 16, 2018

Roasted Pecans (Oil-Free)

These (slightly addicting) Oil-Free Roasted Pecans are a tasty snack when you're craving something salty and delicious.

Oil-Free Roasted Pecans

Does anyone else just love pecans? I do.

I have to limit how many servings of this recipe I make at one time, because I know I'll eat these nuts SO fast. The recipe itself is very simple but the delicious nutty flavor of toasted pecans is absolutely incredible. 

Why I love these Pecans

  • Dietary needs — this recipe is dairy-free, plant-based, oil-free, gluten-free, and sugar-free
  • Easy to make — it's SO easy to make these pecans and they are just two ingredients
  • Delicious flavor perfect for snacking — these pecans make a great snack, they have a nice deep nutty flavor, and they're covered in salt - so much flavor
  • Tasty holiday gift — my family has given out these pecans to various friends throughout the years (usually alongside some other homemade treats) and they are always so well received. If you're looking for something that you can make as a gift, these pecans are a great choice

Nutrients in Pecans

As a whole, plant food, pecans are filled with vitamins and minerals: vitamin A (for your vision), vitamin E (to protect against free radicals), folic acid (to create new cells), calcium & phosphorus (for your bones), magnesium (for strong muscles), potassium (for nerves and muscles), zinc (for your immune system), and several B vitamins.

Wow. That was long. And all of these nutrients are found in such a delicious treat. Who said eating plant-based was hard?

Why avoid oil?

We'll be making these roasted pecans without oil. They taste just as delicious and they are much better for you!

Many people think oil is necessary for cooking. Whether using it to sauté or, like you might with a roasted pecan recipe, to help the salt stick to the pecans. While it can add a bit of flavor, I highly recommend you don't use oil at all.

Oil is a processed product, made by pressing olives, vegetables, etc. until almost everything that was once healthy is removed. You are left with a thick, calorie dense liquid, void of nutrition. When you add it to nut butter you're just adding unnecessary calories that don't have fiber.

Studies have even shown that for several hours after consuming oil your artery function is impaired (for more information visit nutritionfacts.org).

For these reasons, I try to stay away from oil whenever possible.

Wet Roasting Pecans

So how do we avoid oil?

To roast pecans without oil, you'll need to soak your pecans first. Wet pecans allow the salt to stick easily to the nuts. Plus, soaking nuts helps neutralize enzyme inhibitors, which can harm your digestion, and reduce phytates, which decrease nutrient absorption. Just submerge your nuts in water while the oven is heating up and you'll be good to go. 

Oil-Free Roasted Pecans

Enzymes in Nuts

Another reason to skip the oil and opt for a water soak is to help break down the enzyme inhibitors.

I'm not a scientist, but nuts have enzyme inhibitors that can make it difficult for you to digest them. If you soak the nuts beforehand you break down the inhibitors. In theory this makes it easier for you to digest.

I recommend that you try out a long soak to see if it helps you digest the nuts better!

Ingredients

  • Raw Pecans: You can find raw pecans in the baking aisle or in the bulk section of your grocery store.
  • Salt: I used kosher salt for large flecks of salt on the pecans, but any salt will work.

Oil-Free Roasted Pecans Ingredients

How to make Roasted Pecans

Step 1. Preheat the oven to 350°F.

Step 2. While the oven is preheating, place raw pecans in a container and submerge in water.

Step 3. When the oven is ready, drain the pecans and place them on a baking sheet. Sprinkle salt, if desired.

Step 4. Bake for 25 minutes, stirring once or twice. Soon your kitchen will fill with the glorious scent of sweet, nutty, roasted pecans. Enjoy!

Oil-Free Roasted Pecans

Frequently Asked Questions

Can you roast nuts without oil?

Yes! That's exactly what we are doing in this recipe. You don't need any oil and you can still get a nice and toasty flavor that's crisp and crunchy.

How long do you have to soak the nuts for?

To get the salt to stick to the pecans you only need to soak them for a couple minutes.

BUT if you want to break down the enzyme inhibitors in the nuts, you'll want to soak them for several hours. Breaking down the enzyme inhibitors will help your body digest the nuts more easily.

Will the nuts be soggy?

Nope! You'll need to leave the nuts in the oven for a bit longer than you would if you were roasting dry nuts, but as long as you cook them for long enough, the nuts won't be soggy at all.

How do I know when the nuts are done?

When they nuts are approaching doneness they will start to smell very fragrant. At this point you should keep a close eye on them. They can go from perfectly done to burnt in seconds.

How should I eat Roasted Pecans?

I just eat them by the handful! They are so tasty. You could also throw them in a bowl and serve them as an appetizer at a party. Or add them to a plant-based charcuterie board.

Recipe Prayer

God, thank you for the gift of cooking. Help us to choose to enjoy snacks that nourish our bodies. Watch over us as we make these roasted pecans and let us be reminded of You when we eat them. Amen.

Oil-Free Roasted Pecans

Related Recipes

Love roasted nuts? I've got a couple other tasty nut recipes for you to try:

Tried this recipe?

Please leave a review in the comments section below. You can also stay in touch with me on social media by following me on Instagram, Pinterest, and TikTok or by subscribing to my newsletter.

**This post contains affiliate links, for more information see my disclosure here.

Roasted Pecans (Oil-Free)

These (slightly addicting) Oil-Free Roasted Pecans are a tasty snack when you're craving something salty and delicious. 

Author:

Elizabeth

Serves:

8

Prep:

10

min

cook:

25

min

total:

35

min

Ingredients

  • 2 Cups Raw Pecans
  • 1 Tablespoon Salt

Instructions

  1. Preheat the oven to 350°F.
  2. While the oven is preheating, place raw pecans in a container and submerge in water.
  3. When the oven is ready, drain the pecans and place them on a baking sheet. Sprinkle salt, if desired.
  4. Bake for 25 minutes, stirring once or twice. Enjoy!
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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Katie
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
Vickey
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
Jade
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography