What can I substitute for nuts in a recipe?

In this brief article, we will answer the question, “What can I substitute for nuts in a recipe?” with an in-depth analysis of nuts, how they can be used in different recipes, and what are their benefits along with all the possible substitutes of nuts that can be used in various recipes.

What can I substitute for nuts in a recipe?

Some of the best substitutes for nuts include seeds, beans, pretzels, olives, pumpkins seeds, sunflower seeds, and avocados.

What are nuts?

Nuts are termed seed kernels that are used by people in different recipes. These are for both purposes as cooked or uncooked, like they could be enjoyed as an evening snack or in minimal hungry conditions.

Nuts mostly contain a hard outer covering that is required to break before eating or making it in use for cooking purposes, but nowadays most of the stores have peeled nuts in a beautiful packing for ease of use.

Nuts may include Almonds, pistachios, pine nuts, hazelnuts, walnuts, brazil nuts, macadamia nuts, and many more others.

Nuts are a famous part of food due to their good taste, convenience to purchase, easy availability, and can also be enjoyed in any type of recipe that diet recipe may vary from vegan to keto.

One of the most considered drawbacks is that nuts contain a high content of fat, but despite having high fat, they also have a healthy effect on our body and weight.

Health benefits of nuts

Some of the health benefits of eating nuts are as follows,

These are enriched with many other nutrients such as protein, fat, carbs, fibre, vitamin E, magnesium, and copper with many other nutrients.

These are also loaded with a variety of antioxidants such as polyphenols which can fight against stress by making neutral other radicals that might cause cell destruction which can lead to high disease risk.

They are also helpful in weight loss like almonds which are one of the types of nuts that are considered best as a source of weight reduction rather than weight gaining mechanisms.

This is also claimed in one of the studies that they might reduce the cholesterol and triglycerides level of the body, especially pistachios are termed as the best product of nuts for those who are suffering from diabetes. It also has a good role in the minimization of inflammatory conditions.

Best substitutes for nuts

Following are some of the best substitutes for nuts,

Seeds

Seeds are considered as one of the good substitutes for nuts. These seeds may be of different types such as sunflower seeds, roasted pumpkin seeds. These types of seeds are good replacements in bread, butter, and granola bars. Butters such as hemp seed butter, flaxseed butter, sunflower seed butter, and pumpkin seed butter are available in markets commercially which are manufactured from these seeds.

Beans

Beans are also one of the good alternative products of nuts in some of the recipes. There are a variety of beans such as soybeans in roasted form, Chickpeas, or peas that may be considered as garbanzo beans. 

Most of the beans are used in the roasted form as a good substitute for nuts, roasting beans is easy to do like it can be done in an oven where these are easily converted in crunch form. Roasted beans are termed as the best one-to-one replacement in recipes such as salad recipes. 

Chickpeas which are roasted and in the spiced form are considered a good type of snack for any time. These substitutes for nuts are also protein enriched.

Pretzels

Pretzels are also one of the good substitutes for nuts. Pretzels can be used in all those recipes where we use a crushed form of nuts on top of desserts as a dressing and good presentation. Pretzels do contain generally wheat and sesame. There are also gluten-free pretzels if you are allergic to any kind of pretzel gluten products like wheat or sesame. 

Raisins

Raisins are a near-perfect substitute for nuts in recipes of cookies due to their qualities such as they make the addition of extra texture, make an appealing product, and in nutritional content. 

But one of the most common methods to replace nuts in measure, like the content of both the product or substitute, must be equal while making replacements.

Other substitutes

Few other substitutes are also good as an alternating product of nuts. These include peanuts, legumes, brazil nuts. These nuts are also considered as good snack products.

Conclusion

In this brief article, we have answered the question, “What can I substitute for nuts in a recipe?” with an in-depth analysis of nuts along with all the possible substitutes of nuts that can be used in various recipes.

References

https://www.sharecare.com/health/health-value-of-foods/what-is-good-substitute-for-nuts
https://www.kidswithfoodallergies.org/peanut-nut-allergy-recipe-substitutions.aspx
https://www.healthline.com/nutrition/8-benefits-of-nuts#TOC_TITLE_HDR_2
https://www.thespruceeats.com/baked-goods-nut-substitutes-1388892

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.