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Nate Appleman's Healthy
Spiced Pecans

Posted by Denise on January 19, 2014

nuts in a jar
A half hour is all it takes to make this delicious, healthy, and crunchy pecan snack.

We are always looking for great tasting, good-for-you snack recipes and this one doesn’t disappoint. Crunchy and slightly spicy, the recipe highlights the natural sweetness of the pecans with a touch of brown sugar and balances the savory coriander and turmeric with the saltiness of soy sauce. Then the coated pecans are lightly toasted to bring out all the great flavors.

Glenn loves these pecans for a healthy snack each day. Since we first tried the recipe a couple of months ago, we always have a fresh batch stored in a jar in our kitchen. I grab a handful when I want something crunchy without lots of calories. Glenn eats them every day before he works out for a little boost without the bulk of a big snack.

We got this recipe from the October 2013 issue of Runner’s World magazine. It’s also in their new cookbook. Pecans pack protein and flavor, with few carbs, into a portable, handy snack. Although pecans are somewhat high in fat, it's the good kind of fat, making this recipe a healthy snack idea. 

  Printer friendly recipe without photos 

Nate Applieman's Healthy Spicy
Pecan Snacks

 nate applemans spicy pecan ingredients

Nate Appleman's Healthy Spiced Pecan Snacks ingredients. 


Makes 20 servings

Note: Each ¼ cup serving has 167 calories with 4 g. fiber, 3 g. protein, 19 g. fat



cups shelled pecan halves


tablespoons soy sauce


teaspoon cayenne pepper


teaspoon crushed coriander seeds


teaspoon turmeric


teaspoon ground black pepper


tablespoon packed brown sugar


tablespoon extra-virgin olive oil



1. Preheat the oven to 350o F. Line a baking sheet with parchment paper. 

2.  In a large bowl, combine the pecans, soy sauce, cayenne pepper, coriander seeds, turmeric, black pepper, brown sugar, and olive oil. Stir well to combine all the spices and coat all of the pecan halves evenly.

adding turmeric to pecans adding spices to pecans

adding soy sauce to pecans

 mixed up spice and nuts

3.  Spread the spiced pecans out in a single layer on the parchment paper on the baking sheet. Bake for 15 minutes, stirring the pecans once halfway through the baking time. Remove from the oven when done and let the pecans cool. Store in an airtight container for up to 2 weeks.

 nuts ready to bake

Ready for oven in photo above. Baked in photo below.

pecans baked with spices


nate appleman spicy pecans


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