Want to make a sugar-free and flavorful nut mix? These spiced nuts are based on the Everything bagel. It’s a deliciously easy and nutritious snack!
This recipe was developed at the request of my children. We eat a lot of nuts… it’s our go-to snack food because:
- nuts are packed with good fats, iron, and protein. All things we need more of in our vegetarian diet.
- unlike carbs, they offer sustaining energy. Perfect for cycling long distances.
- they really fill you up, so you don’t have to eat as much. (Always a good thing when feeding a teenager!)
We usually buy nuts from a local roaster. They are so fresh and delicious that I’m not sure I can go back to other brands. However, once, in a snack-emergency, I made the mistake of buying them everything bagel spiced nuts from a convenience store… and they haven’t stopped talking about it since.
In case you haven’t tried it… everything spiced nuts is everything bagel seasoning applied to nuts. Apparently, Trader Joe’s sells an everything spice mix… but I live in Canada, so I had to DIY my mix.
The even bigger irony to this story is that the everything spiced nuts I bought for my kids only came with cashews. And I can’t eat, cashews. So this is a reverse-engineered recipe for something I haven’t even tasted!
How to get the flavors to stick
It’s not my first time creating a recipe from something I haven’t tasted. My kids asked me to make a hummus-stuffed bun based on something we bought on holiday. Then declared that my version was tastier than the original! Phew!
The trick with making flavored nuts is getting the flavors to stick to the nuts. Here are a few options:
- Maple syrup or sugar will add sweetness, which doesn’t quite work for everything spiced nuts.
- Low-sodium soy sauce or tamari will give the nuts a strong soy sauce flavor.
- Oil is a great option for getting the garlic and onion to stick, but won’t work for the seeds.
- I recommend using egg white because it’s really good at getting the flavors to stick and results in a nice, crispy texture.
- For a vegan alternative, use 3 Tbsp of aquafaba and whip it up as described in the recipe.
Taking photos of each step in a recipe isn’t usually my thing. But I was inspired to do it with this particular recipe. Though I suspect that was mostly because I was enjoying the podcast I was listening too… and didn’t want to return to my computer!
- You can use roasted or raw nuts with this recipe. I typically use roasted nuts, because the cooking time isn't quite enough to fully roast the nuts.
- Preheat the oven to 300 F.
- In a large bow, beat the egg white or aquafaba until soft and foamy. You don't want it stiff, but make sure there is no liquid left in the bottom of the bowl. Whisk the spices and the seeds into the egg white. Then stir in the nuts until they are well coated in the spice mix. We enjoy our nuts lightly salted, feel free to increase the salt for a saltier snack.
- Line a rimmed baking sheet with parchment paper. Don't grease it or the egg white will separate and no longer stick to the nuts. Spread the nuts out on the baking sheet in a single layer.
- Bake the nuts for 10 minutes. Remove from the oven. Toss, stir, and separate the nuts. Pop the nuts back into the oven and reduce the heat to 250 F. Continue to bake until the nuts are just starting to brown, about 15 minutes.
- Allow the nuts to cool on the baking pan. They will crisp up as they cool.
Nutrition Information:Yield: 10 Serving Size: 1/4 cup
Amount Per Serving: Calories: 99Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 19mgSodium: 161mgCarbohydrates: 4gFiber: 1gSugar: 1gProtein: 4g