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Rosemary-Roasted Pecans

By Catherine Newman 

Makes about 8 (1-ounce) servings  

Total carbohydrates: 4 grams per serving


Hands-on time: 5 minutes  


Total time: 20 minutes 

Nuts are my family’s main snack. We eat tons of them right out the bag: bittersweet walnuts, classic roasted peanuts, extra-crunchy marcona almonds, bacon-y smoked almonds, decadent macadamia nuts, and fun-to-shell sunflower seeds (okay, those aren’t nuts, but still). These are special, though, and, considering how special they are, incredibly easy. They’re great make-ahead snacks, of course – perfect for popping into a school bag or briefcase – but they’re crazily good when they’re still warm from the oven, so plan to eat some then too.

Ingredients

1 tablespoon butter, melted

1/8-1/4 teaspoon cayenne pepper (if you like spicy things)

1 tablespoon chopped fresh rosemary (or 2 teaspoons dried)

8 ounces raw pecan halves (or walnut halves, if you prefer)

½ teaspoon kosher salt (or half as much table salt)

Instructions

  1. Heat the oven to 350 and line a rimmed baking sheet with foil or parchment for easy cleanup.

  2. In a medium-sized bowl, stir together the butter, cayenne, and rosemary, then add the pecans and stir to coat.

  3. Arrange the pecans on the baking sheet, sprinkle with salt, and bake 10-15 minutes, until they’re very fragrant and a shade darker (they’ll crisp as they cool).

  4. Store the cooled nuts in an airtight container at room temperature.

Sidebar: Nuts About Nuts

For high-protein, low-carb snacking, there is pretty much no better choice than nuts. They’re filling and full of nutrients, and if you roast and salt them (or buy them roasted and salted), they offer all of that same crunchy satisfaction as chip-based snacks.

That said, nuts vary in carb content.

  • Pecans, macadamia nuts, and Brazil nuts are super-low-carb, with 3 or fewer grams of carbs in a 1/8 cup serving.

  • Hazelnuts, walnuts, peanuts, and almonds are still a great choice, with 6 grams of carbs or less in a 1/8 cup serving.

  • Pistachios and cashews are higher up there, with 8 and 9 grams of carbs, respectively, in a 1/8 cup serving.

About Catherine

Catherine loves to write about food and feeding people. In addition to her recipe and parenting blog Ben & Birdy (which has about 15,000 weekly readers), she edits the ChopChop series of mission-driven cooking magazines. This kids’ cooking magazine won the James Beard Publication of the Year award in 2013 – the first non-profit ever to win it – and a Parents’ Choice Gold Award. Last year they started the WIC version of the magazine for families enrolled in the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), and are currently developing Seasoned, their senior version, commissioned by the AARP. They distribute over a million magazines annually, through paid subscriptions, doctor’s offices, schools, and hospitals. Their mission started with obesity as its explicit focus – and has shifted, over the years, to a more holistic one, with health and happiness at its core. That’s the same vibe Catherine brings to the diaTribe column.

[Photo Credit: Catherine Newman]

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