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Heart-Healthy Maple-Spiced Pecans

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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.
 

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

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