Heart-Healthy Maple-Spiced Pecans

×

Heart-Healthy Maple-Spiced Pecans

With their crunchy texture and rich flavor, pecans are a delicious way to make snacks satisfying, and they’re good for your health. Like other nuts, pecans are a good source of fiber, protein, and antioxidants. In this recipe, the combination of spices provide layers of sweetness without the need for excess added sugar.

Ingredients

Servings   8  

  • 1 egg white
  • 2 tablespoons pure maple syrup
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon cayenne
  • 1/4 teaspoon salt
  • 1/2 pound pecan halves
  • Cooking spray (optional)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 325°F.
  2. In a large glass or metal bowl, whisk the egg white until frothy.
  3. Whisk in the maple syrup.
  4. Whisk in the cinnamon, ginger, cayenne, and salt.
  5. Using a spatula, gently fold the pecans into the egg whites, coating them evenly.
  6. To prevent the nuts from sticking, line a baking sheet with a silicone baking mat, or lightly spray the baking sheet with cooking spray. Spread the pecans onto the baking sheet in a single layer, separating any nuts that stick together.
  7. Bake for 8 minutes.
  8. Remove the baking sheet from the oven. Using a spatula or spoon, break up any clumps. Bake for 7 minutes.
  9. Remove the baking sheet from the oven. Stir the nuts so they do not stick together. Cool the nuts completely before storing them in an airtight container.

Tip: Serve the nuts as a snack, or use them as a topping for yogurt or in your favorite salad.

Nutrition Facts

Heart-Healthy Maple-Spiced Pecans
CaloriesCalories
214 Per Serving
ProteinProtein
3g Per Serving
FiberFiber
3g Per Serving

Nutrition Facts

Calories 214
Total Fat 20.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 11.5 g
Cholesterol 0 mg
Sodium 80 mg
Total Carbohydrate 8 g
Dietary Fiber 3 g
Sugars 5 g
Added Sugars 3 g
Protein 3 g

Dietary Exchanges
1/2 other carbohydrate, 4 fat

 
With their crunchy texture and rich flavor, pecans are a delicious way to make snacks satisfying, and they’re good for your health. Like other nuts, pecans are a good source of fiber, protein, and antioxidants. In this recipe, the combination of spices provide layers of sweetness without the need for excess added sugar.

Nutrition Facts

Heart-Healthy Maple-Spiced Pecans
CaloriesCalories
214 Per Serving
ProteinProtein
3g Per Serving
FiberFiber
3g Per Serving
×
Calories 214
Total Fat 20.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 11.5 g
Cholesterol 0 mg
Sodium 80 mg
Total Carbohydrate 8 g
Dietary Fiber 3 g
Sugars 5 g
Added Sugars 3 g
Protein 3 g

Dietary Exchanges
1/2 other carbohydrate, 4 fat

Ingredients

Servings   8  

  • 1 egg white
  • 2 tablespoons pure maple syrup
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon cayenne
  • 1/4 teaspoon salt
  • 1/2 pound pecan halves
  • Cooking spray (optional)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 325°F.
  2. In a large glass or metal bowl, whisk the egg white until frothy.
  3. Whisk in the maple syrup.
  4. Whisk in the cinnamon, ginger, cayenne, and salt.
  5. Using a spatula, gently fold the pecans into the egg whites, coating them evenly.
  6. To prevent the nuts from sticking, line a baking sheet with a silicone baking mat, or lightly spray the baking sheet with cooking spray. Spread the pecans onto the baking sheet in a single layer, separating any nuts that stick together.
  7. Bake for 8 minutes.
  8. Remove the baking sheet from the oven. Using a spatula or spoon, break up any clumps. Bake for 7 minutes.
  9. Remove the baking sheet from the oven. Stir the nuts so they do not stick together. Cool the nuts completely before storing them in an airtight container.

Tip: Serve the nuts as a snack, or use them as a topping for yogurt or in your favorite salad.

 

·¬ÇÑÊÓƵ recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the ·¬ÇÑÊÓƵ. See full terms of use.