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:

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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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