These (slightly addicting) salted 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.
This recipe is for salted pecans, but if you want sweet roasted pecans, head over to my cinnamon roasted pecans recipe.
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Why I love these roasted salted 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.
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.
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!
Ingredient Notes
- Raw Pecans: You can find raw pecans in the baking aisle or in the bulk section of your grocery store. Costco sells big bags that are great for roasting a lot of nuts at once!
- Salt: I used kosher salt for large flecks of salt on the pecans, but any salt will work.
Step-By-Step Instructions
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!
Ways to eat roasted pecans
- On a salad - these pecans are delicious on savory salads
- In a nut mix - you can roast any type of nut in the same way
- On ice cream - a bit of a salty crunch on your ice cream is delicious!
- In cookies - mix these roasted pecans into cookie dough with some cinnamon for a sweet and salty treat
- By themselves - they are a great party appetizer or holiday gift
Frequently Asked Questions
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.
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.
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.
Soaked pecans should bake at for 25 minutes at 350°F.
Without soaking, roast for 15-20 minutes at 350°F.
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.
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.
Related Recipes
Love roasted nuts? I've got a couple other tasty nut recipes for you to try:
Tried this recipe?
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📖 Recipe
Salted Roasted Pecans (Oil-Free)
Ingredients
- 2 Cups Raw Pecans
- 1 Tablespoon Salt
Instructions
- Preheat the oven to 350°F.
- While the oven is preheating, place raw pecans in a container and submerge in water.
- When the oven is ready, drain the pecans and place them on a baking sheet. Sprinkle salt, if desired.
- Bake for 25 minutes, stirring once or twice. Enjoy!
Nutrition
Nutrition information is an estimate.
PETER Rickheit
Good morning and a very blessed morning to you and your family.
Thank you so much for your information. Do you have any soaking and roasting Tips on.: walnuts, almonds, hemp seeds, Chia seeds, sunflower seeds? I must roast and soak all the aforementioned because I cannot digest anything. I must blenderize everything is my pancreas does not digest and I have a crush pituitary gland with an empty seller. Show I rely on protein and whey hydralazied Isolate for my food intake it’s either that or a feeding tube.
Thank you and thank you and thank you for your prayer. I have never seen one on any other shade, other than any spiritual site. Thank you for your thoughtfulness in showing others that we have a wonderful Lord that provides everything including roasted pecans 🙂
May you and your family have a very blessed Thanksgiving! We have so much to be thankful for!
God bless
Peter and Merry
Rickheit
Elizabeth
Hi Peter - for walnuts, almonds, hemp seeds, and sunflower seeds, you should be able to follow the same method as I've outlined here for the pecans. With chia seeds, you'll have to be careful about soaking them; they absorb liquid and will turn into a pudding texture when soaked. They are delicious as chia pudding this way, but are not roastable after soaking. Thank you so much for all your kinds words. I am praying for you.
LARRY KORKOWSKI
Thank you very much for this wonderful idea of soaking pecans in water. I tried it this evening with just a half cup or so, drained them, sprinkled some Real Salt on top, then baked them in a toaster oven at 350F for about 9-10 minutes. Absolutely delicious after cooling. And the water soak seemed to remove much of the bitter taste of the raw pecans.
Elizabeth
Amazing! So glad you enjoyed the recipe!
Amber Garcia
I love this clean simple recipe. everyone loves them.
Mary Root
I just tried this out and the pecans are perfectly roasted! I like to add them to salads, rice/ quinoa bowls and love them as a light snack. Thank you!
Elizabeth
Love to hear it! Thanks for sharing, Mary!