KETO CANDIED PECANS
Keto Candied Pecans, have always been one of my favorite treats. One I could not even avoid while doing keto, so this recipe has been a key for me to help others with that same problem by creating a Keto Version of Candied Pecans (and other nuts).
The appeal of keto candied pecans: taste and health benefits
Keto candied pecans offer a delightful combination of sweet, savory, and nutty flavors, making them a popular and satisfying snack or treat for those following a ketogenic diet. Beyond their appealing taste, they also boast several health benefits that align well with keto principles.
Here’s what makes them taste so good and be so good for you:
Taste:
Sweet and satisfying:
Keto-friendly sweeteners, such as monk fruit, erythritol, and allulose, provide the desired sweetness without the sugar and carbs found in traditional candied pecans. Some sweeteners, like Lakanto Golden Erythritol, even offer a maple-like flavor that complements the pecans beautifully.
Rich and buttery:
Butter, or a vegan substitute like coconut oil, adds richness and helps create a delicious coating for the pecans. Pan-roasting the nuts in a bit of butter enhances the pecan flavor.
Spiced and aromatic:
Cinnamon is a classic spice used in candied pecans that adds warmth and depth of flavor. Other spices like ginger, cardamom, nutmeg, and even a touch of cayenne pepper can be incorporated to create a more complex and flavorful snack.
Crisp and crunchy:
Egg whites can be used to help the sweetener mixture adhere to the nuts and create a thick, crispy coating, according to Sweet As Honey. Careful preparation, including baking and stirring, ensures a perfectly crunchy texture.
Salty undertones:
A pinch of salt balances the sweetness and enhances the overall flavor profile. Some recipes even recommend a slightly higher salt content for a “kettle corn” type flavor.
Versatility:
Keto candied pecans can be enjoyed on their own as a snack or used as a delicious topping for desserts like keto ice cream, pancakes, or even salads.
Health benefits:
Keto-friendly:Â
Pecans are naturally low in carbohydrates and high in healthy fats, making them an excellent choice for a keto diet. One ounce of pecans typically contains around 1 gram of net carbs.
Rich in healthy fats:
Pecans are packed with monounsaturated fats, which are beneficial for heart health and can help lower LDL (“bad”) cholesterol levels, according to Krishival. The high-fat content also provides a sustainable energy source and supports the body’s transition into ketosis.
Source of fiber:
Pecans contain dietary fiber, which promotes digestive health and can help regulate blood sugar levels. Fiber also contributes to satiety, potentially aiding in weight management.
Antioxidant powerhouse:
Pecans are a good source of antioxidants like Vitamin E, which helps protect cells from damage caused by free radicals and may support brain health.
Essential nutrients:
Pecans provide essential vitamins and minerals like manganese, copper, magnesium, and calcium, supporting various bodily functions.
In Summary:
Combining the natural goodness of pecans with keto-friendly sweeteners and aromatic spices, keto candied pecans offer a delicious and healthy treat that can be enjoyed guilt-free on a low-carb diet.
KETO CANDIED PECANS
Equipment
- Large Pan
Ingredients
- 1 1/2 cups allulose divided * See instructions
- 1/4 cup water
- 1 teaspoon vanilla extract
- 1 tablespoon cinnamon
- 3 cups raw pecans
Instructions
- Heat a large pan or skillet on medium heat.
- When hot, add 1 cup of your granulated sweetener, water, and vanilla extract and mix until fully combined. Allow to heat up, stirring occasionally.
- When the sweetener has completely melted, add your pecans. Start to mix around the pecans in the liquid mixture, ensuring each nut is evenly coated. Continue stirring occasionally, until the sweetener begins to crystallize on the pecans. Turn heat off.
- Remove the pan from the stove and allow to sit for 2-3 minutes. Use a wooden spoon to break apart the pecans before they crystallize together.
- Once cooled, toss with the remaining half cup of granulated sweetener and cinnamon and cover in a sealed container.
Notes
TO FREEZE. Candied pecans can be stored in a freezer-safe container and kept frozen for up to 2 months. Let them thaw overnight on the counter before enjoying. Oven baked option: You’ll need to coat the pecans in egg whites to help get the necessary caramelization. Start by preheating the oven to 250F. Whip an egg white and add it, along with the rest of the ingredients, to a large bowl. Mix to combine, then transfer the nuts to a baking sheet lined with parchment paper. Bake for 1 hour or until crisp. Stir the nuts 1-2 times as they’re baking. Slow cooker option: Place all of the ingredients in a slow cooker. Stir to combine, then put the lid on and slow cook on low for 3 hours. Stir occasionally. When the time’s up, transfer them to a bowl and add the extra allulose and cinnamon.
- Use a baking sheet. Transfer the nuts from the stovetop to a baking sheet lined with parchment paper so they cool quicker and are easier to break apart.Â
- Switch up the spices. As much as I love cinnamon, there are other spices you can use instead, like pumpkin spice, nutmeg, ground ginger, chipotle powder, or cayenne pepper for a spicy kick.
- Swap water for unsalted butter. I’ll admit, I mostly reserve this hack for the holidays when I want to make extra decadent candied nuts. And boy, does it work!
- Use other types of nuts. If you don’t have enough pecans for this recipe, fear not! Use whatever nuts you have on hand, like walnuts, almonds, or Brazil nuts.Â
