Friday Foodspiration: Maple Roasted Nuts

The health benefits of nuts are numerous and they are an all time favorite snack in our house. I try my best to steer my family toward nuts and seeds instead of other packaged pantry foods.

Why am I nuts about nuts?

They are high in nutrients our body needs to functional at it’s best. They are high in healthy fats, plant based protein, and even antioxidants. In this way, they help fight inflammation, heart disease, and diabetes.

The problem is, nuts are generally considered a savory food . . . except for those “Honey roasted” peanuts which are a nutritional nightmare. These maple roasted nuts are my favorite way to to sweeten the deal on nuts without added sugars. artificial flavors, or inflammatory oils.

Maple Roasted Nuts are gluten free, grain free, dairy free, soy free, and sugar free. Best of all . . . they are kid tested and approved! Snack on them alone, in a trail mix, or add an amazing sweet crunch to a salad.



  1. Preheat oven to 275 degrees and line a baking sheet with parchment paper.

  2. Add water, sweetener, cinnamon and salt to a small saucepan and heat until sweetener dissolves. Stir in Maple extract and set aside to cool slightly.

  3. Add nuts to a large mixing bowl. Pour liquid from saucepan over the nuts, then add egg white and stir until all nuts are evenly coated.

  4. Pour nuts onto baking sheet and place in the oven for 20-30 minutes, stirring every 10 minutes and checking frequently that they do not burn (natural sweeteners will burn more quickly than regular sugar).

  5. Remove from oven and allow to cool thoroughly before serving or storing in an airtight container.

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