Snacks

August 23, 2021

Vegan 'Honey' Roasted Peanuts

Vegan 'Honey' Roasted Peanuts are a whole food snack that's sweet and crunchy. These peanuts are made with only four ingredients for a tasty, healthy snack.

Vegan 'Honey' Roasted Peanuts

I absolutely love snacking on nuts. They are SO flavorful. I say it all the time, but fat = flavor. And nuts have quite a bit of fat.

Fat isn't bad for you though! I think part of our society is still convinced that foods with a high fat content are all terrible. It's true that some foods with a high fat content are bad for you, but not all. For example, fried foods with tons of oil or foods high in saturated fat are not great for you. But foods like nuts and seeds, which also have other macronutrients like protein and plenty of micronutrients like fiber and omega-3s, are actually amazing for you!

Of course, eat everything in moderation. As much as I would love to be able to live a healthy life and only eat jars of peanut butter, that's just not going to cut it.

I really think the key to all nutrition is balance. You need a moderate amount of protein, fat, and carbohydrates. Eliminating an entire nutrient group really makes no sense. Why would you give up a whole class of nutrients? Fat gives you satiety, protein helps build muscle, and carbohydrates give you energy. You need all of that! Plus the various micronutrients that each group uniquely provides.

All that to say... it's really okay to eat snacks like these Vegan Honey Roasted Peanuts. They have a great balance of protein, fat, and carbs. And as long as you eat a proper portion (around 1/4 cup), you are doing nothing wrong!

Vegan 'Honey' Roasted Peanuts

Is Honey Vegan?

Technically, no. Honey is not vegan.

While you are not killing bees to get honey, like you would kill a cow or chicken for a hamburger or chicken nugget, you are taking something from the bees that they need for survival. Bees use their honey as a fuel source - it's filled with carbohydrates!

Also, many of the honey jars you will find at the store are not entirely honey - they usually have sugar added that they aren't required to put on the ingredients list. So, even if honey was vegan, unless you were getting it straight from the source it's likely that you would just be eating a jar of sugar.

What can vegans use instead of honey?

My two go-to sweeteners are date syrup and maple syrup.

Date syrup is dates that have been blended into a syrup. It is incredibly healthy compared to other sweeteners as it retains the nutrients and fiber from the original fruit. It's also fairly minimally processed - you could make it at home if you wanted to.

Maple syrup is slightly more processed and more refined than date syrup. But it is still a fairly healthy sweetener compared to white sugar. When eaten in moderation (like everything!) it is totally okay.

So, for these 'Honey' Roasted Peanuts you can use either date syrup or maple syrup. Either option will create a delicious and sweet snack that's completely vegan.

Vegan 'Honey' Roasted Peanuts

Recipe Features

  • Dietary needs — these Vegan Honey Roasted Peanuts are oil-free, dairy-free, plant-based, gluten-free, and refined sugar-free
  • Perfect snack — make a batch of these peanuts and have a delicious snack to munch on whenever you want a crunchy, sweet treat
  • Macronutrient balanced — these peanuts have fat and a bit of protein, add some carbs from the date sugar and maple syrup and you've got yourself a fairly balanced snack, perfect to keep you full

Ingredients

  • Raw Peanuts: If possible, choose raw peanuts like you might find in the bulk section. Raw peanuts won't have any added oils or preservatives. You can also choose dry roasted peanuts. Just watch out for peanut oil, vegetable oils, sunflower oil, or any other added oils.
  • Maple Syrup: maple syrup adds sweetness, contributing to the honey-like flavor. You can also use date syrup - it will have the same sweetening effects and it has vitamins and fiber.
  • Date Sugar: Date sugar takes place of the white sugar that you might find stuck onto traditional honey roasted peanuts. Date sugar is amazing - it's just dried, ground dates, so it has all the nutritional content that you would find in a date.
  • Cinnamon: For a hint of sweet spice.

Vegan 'Honey' Roasted Peanuts

How to make Vegan 'Honey' Roasted Peanuts

Step 1. In a medium bowl mix the peanuts, maple syrup, date sugar, and cinnamon.

Step 2. Spread the peanuts on a wrack lined with parchment paper. Air fry for 7-10 minutes at 350. Watch closely so the maple syrup doesn't burn.

Step 3. Remove from the oven and cool completely. Enjoy!

Vegan 'Honey' Roasted Peanuts

Related Recipes

Want other tasty nut recipes? Check out these fun recipes:

Tried this recipe?

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Vegan 'Honey' Roasted Peanuts

Vegan 'Honey' Roasted Peanuts are a whole food snack that's sweet and crunchy. These peanuts are made with only four ingredients for a tasty, healthy snack.

Author:

Elizabeth

Serves:

6

Prep:

5

min

cook:

10

min

total:

15

min

Ingredients

  • 3 Cups Raw Peanuts
  • 3 Tablespoons Maple Syrup
  • 3 Tablespoons Date Sugar
  • 1/2 Teaspoon Cinnamon

Instructions

  1. In a medium bowl mix the peanuts, maple syrup, date sugar, and cinnamon.
  2. Spread the peanuts on a wrack lined with parchment paper. Air fry for 7-10 minutes at 350. Watch closely so the maple syrup doesn't burn.
  3. Remove from the oven and cool completely. 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