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.

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

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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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