How to Replace Nuts

You may be looking to replace nuts because of an allergy or simply because you want to broaden your culinary horizons. Whatever the reason, you’ll hopefully find a substitute that leaves you satisfied rather than still hungry! As always, if you’re dealing with an allergy and are trying a new kind of seed or soy substitution, check with your doctor or allergist first to make sure it’s a safe alternative.

[Edit]Steps

[Edit]Using Alternatives in Savory Meals

1. Use seeds instead of nuts to add crunch. Swap in seeds for nuts on salads, in trail mix, in granola, on yogurt, tossed with sautéd veggies, or even sprinkled on ice cream or frozen yogurt. Here are some seeds you might be interested in trying:^[1]
   
   • Sunflower seeds are small and have a slightly nutty flavor; you can buy them salted or unsalted.
   • Pumpkin seeds are a little chewy and sweet; they’re a bit bigger, making them a great option if you want to roast them with various seasonings.
   • Chia seeds are quite small and have a great crunch. They have a light nutty flavor and are similar in size to a poppy seed.
   • Flax seeds are earthy and nutty in flavor. The seeds are small, about the same size as sesame seeds. They have a light, yet still crunchy, texture.
2. Add texture to salads and other dishes with crispy chickpeas. Open up a can of chickpeas and blot them with a paper towel so they’re as dry as possible. Spread them out on a baking sheet and drizzle them with olive oil. Roast them in the oven at for 20-30 minutes, giving the pan a shake every 10 minutes. Season them with salt, pepper, or other spices before using them as a topping or enjoying them as a crunchy snack.^[2]
   
   • Turmeric, cumin, and paprika are great spices to add to your roasted chickpeas.
   • Get a little more adventurous and top them with chili powder, cinnamon, ginger, or a drizzle of lime juice.
   • Chickpeas are high in fiber, iron, fatty acids, and a variety of vitamins.^[3]
3. Top your dishes with a small handful of dried fruit for added fiber. Dried fruit is also a great source of potassium, and it adds a chewy texture to food. Find raisins, cranberries, apricots, figs, and other dried fruits at your local grocery store. Try them on salads, yogurt, or even mixed in with rice pilaf or couscous.^[4]
   
   • For a crunchier option, use freeze-dried fruit.
4. Swap out nuts for panko crumbs to create a nut-free crust on fish. When you think of a crusted fish, you probably imagine pistachios, walnuts, or even macadamia nuts, making this delicious dish out-of-bounds if you have a nut allergy. Try swapping out the same amount of nuts for panko crumbs and cooking the fish as the recipe states for delicious results.^[5]
   
   • For even more flavor, try using seasoned panko crumbs, which you can purchase at your local grocery store.
5. Make pesto with roasted sunflower seeds instead of pine nuts or pistachios. Purchase roasted sunflower seeds from your local grocery store. Swap them out for the same amount of pine nuts that the recipe calls for.^[6]
   
   • Seeds are generally safe for nut allergies, though you should always listen to a doctor or allergist’s advice when dealing with food sensitivities.
   • To save money on seeds, try buying them in bulk if possible.

[Edit]Swapping Nuts in Sweet Treats

1. Top ice cream with crushed pretzels for a bit of crunch. To get the same crunch without the potential risk, toss a handful of pretzels into a resealable plastic bag. Seal it while pushing out all the excess air. Gently tap the pretzels with a can or rolling pin to break them up, then sprinkle them on your ice cream.^[7]
   
   • Bonus points if you’re using chocolate-covered pretzels!
2. Replace nuts with an equal amount of chocolate chips in cookie recipes. Rather than just omitting the nuts, increase how many chocolate chips you put into the recipe. If you simply leave them out, the dough ratio will change and the cookies will likely spread out too far while they’re baking.^[8]
   
   • If you want, try using another type of sweet chip, like white chocolate, caramel, cinnamon, or butterscotch.
3. Use alternative flours to bake nut-free breads and sweets. This can be an especially challenging obstacle if you’re following a diet that doesn’t allow you to have traditional flours or if you’re unable to eat gluten. Explore recipes that use one of these nut-free options:^[9]
   
   • Coconut flour does taste a bit like coconut, so use it to complement other ingredients, like coffee, chocolate, or banana.
   • Tapioca starch is a great alternative to thicken pies, puddings, and sauces; it’s also an excellent ingredient for crusts and will make them crisp yet chewy.
   • Potato starch handles high heat well, making it a good option for baked goods that need to cook at a high temperature.
   • Arrowroot powder can thicken custards, puddings, or jellies or create light and fluffy baked goods.
4. Toast and grind pumpkin seeds to replace almond flour in baking recipes. Layer the pumpkin seeds on a baking sheet and roast them at for about 7 minutes, or until they’re beginning to get brown and crispy. Let them cool down, then grind them to a fine powder with a coffee grinder or something similar. Substitute equal amounts of pumpkin-seed flour for almond flour in your recipe.^[10]
   
   • To make sure there are no chunks of seeds leftover, sieve the ground pumpkin seeds before using it in your recipe.
   • This is a great hack that can open up the world of macarons to those who have nut allergies!

[Edit]Finding Substitutes for Peanut Butter

1. Use toasty, smooth sunflower seed butter as a delicious topping. Whether you spread it on a sandwich or use it as a dip for crackers or apples, sunflower seed butter is a lovely, nut-free alternative to nut butter. You could even spread some on a warm muffin and drizzle it with honey for a delicious breakfast option.^[11]
   
   • Lots of brands sell pre-made sunflower seed butter that you can buy at the grocery store, or you could try your hand at making your own.
2. Savor a spread reminiscent of peanut butter with soynut butter. Soynut butter has a similar consistency to peanut butter, with a slightly sweeter taste. It’s made from roasted soy nuts, and you can find commercially prepared varieties at your local grocery store.^[12]
   
   • Some people with nut allergies may also be allergic to soy, so always make sure to double-check with a doctor.
3. Enjoy a savory alternative by swapping peanut butter for hummus. Hummus might not go so well with jam or jelly, but it’s a wonderful alternative as a dip for veggies and crackers. It’s also great spread on a piece of toast and topped with sliced tomatoes and cucumbers.^[13]
   
   • Like peanut butter and other nut butters, hummus is an excellent source of protein.
4. Spread apple butter on fruits or toasted bread for a sweet treat. Try stirring it into oatmeal or yogurt, drizzling it over ice cream, or using it as the sauce on a dessert pizza. Buy it from your local grocery store or see if you have a friend who makes it—it’s a popular fall-time staple in many pantries!^[14]
   
   • Apple butter is made by slow-cooking a batch of peeled and cored apples until they caramelize and change color to a deep brown.
5. Make a creamy, rich, sweet potato spread to add to your sandwich. Simply peel a sweet potato and cut it into large chunks before steaming it for about 15 minutes, or until it’s fork-tender. Let it cool, and then mash it to a smooth consistency with a fork or put it into a food processor. Spread it onto a piece of wheat bread and pair it with your favorite jam or jelly for a unique interpretation on a classic sandwich.^[15]
   
   • For an even easier swap, use a can of pureed sweet potato!
   • Add some texture to your sandwich with roasted sunflower seeds or pumpkin seeds. You could even layer some sliced apple for an added crunch.
6. Use cookie butter for a decadent, nut-free treat. Cookie butter is probably a bit too sweet and high in sugar to use as an everyday sandwich topping, but as an occasional treat, it’s a great choice. It’s very similar in consistency to peanut butter and has a delicious flavor. You can find it at some grocery stores or online.^[16]
   
   • You can spread cookie butter on toast, use it as a spread for fruits, add it to waffles and pancakes, or even use to make buckeyes instead of peanut butter.

[Edit]Trying Different Snacks

1. Enjoy a salty snack with a handful of olives. There is a huge variety of olives you can choose from, from green olives to black olives to olives stuffed with cheeses or pickled vegetables! While they aren’t crunchy, they’ll satisfy that craving for something salty while also adding some healthy fats and vitamin E to your diet.^[17]
   
   • Because olives tend to have a high-sodium content, be careful not to eat more than 5-6 in a day.^[18]
2. Eat a hardboiled egg for an easy, high-protein snack. Pack one in your lunch or grab one from the fridge when you feel hunger pains strike. They may not be crunchy or have the same flavor as nuts, but they’re very nutrient-dense.^[19]
   
   • Hardboiled eggs still in their shells will last in the fridge for about a week. Make a batch on the weekends to enjoy all week long.^[20]
3. Keep yourself fuller for longer with snacks that are high in protein. One of the benefits of nuts is that they can help you stay satisfied longer because of their high-fat and -protein content. Add some of these other foods to your daily meal plan for added protein and energy:^[21]
   
   • Greek yogurt
   • Cottage cheese
   • Edamame
   • Tuna salad
   • Hummus
   • Jerky
   • Turkey and cheese rollups

[Edit]Tips

• Crispy peas and beans also make great toppings or snacks if you’re looking for a crunchy nut alternative.

[Edit]Warnings

• Food allergies are a very serious thing, so always check with a doctor, pediatrician, or allergist to make sure a new nut substitute is safe to introduce to your diet.
• If you have a nut allergy and are buying replacement products from the store, always check the labeling to make sure they’re processed in a nut-free facility.

[Edit]References

1. ↑ https://www.kidswithfoodallergies.org/peanut-nut-allergy-recipe-substitutions.aspx
2. ↑ https://www.thekitchn.com/how-to-make-crispy-roasted-chickpeas-in-the-oven-cooking-lessons-from-the-kitchn-219753
3. ↑ https://pubmed.ncbi.nlm.nih.gov/27916819/
4. ↑ https://www.nutfruit.org/consumers/news/detail/five-benefits-of-eating-nuts-and-dried-fruits
5. ↑ https://www.thekitchn.com/nut-allergy-alternative-nut-cr-57617
6. ↑ https://www.foodnetwork.com/recipes/articles/mix-and-match-pesto
7. ↑ https://www.kidswithfoodallergies.org/peanut-nut-allergy-recipe-substitutions.aspx
8. ↑ https://www.finecooking.com/pdf/CookieTroubleshooting.pdf
9. ↑ https://paleoleap.com/replace-nuts/
10. ↑ https://www.thekitchn.com/keep-the-cute-n-161224
11. ↑ https://community.kidswithfoodallergies.org/blog/back-to-school-a-week-of-pbandj-alternatives-for-lunch
12. ↑ https://www.thekitchn.com/5-nut-free-alternatives-to-peanut-butter-222921
13. ↑ https://community.kidswithfoodallergies.org/blog/back-to-school-a-week-of-pbandj-alternatives-for-lunch
14. ↑ https://paleoleap.com/replace-nuts/
15. ↑ https://www.thekitchn.com/my-favorite-nut-free-alternative-to-peanut-butter-224849
16. ↑ https://www.thekitchn.com/5-nut-free-alternatives-to-peanut-butter-222921
17. ↑ https://paleoleap.com/replace-nuts/
18. ↑ https://www.bbcgoodfood.com/howto/guide/are-olives-good-you
19. ↑ https://paleoleap.com/replace-nuts/
20. ↑ https://www.incredibleegg.org/cooking-school/tips-tricks/egg-storage/
21. ↑ https://health.clevelandclinic.org/7-high-protein-snacks-to-enjoy-on-the-go/