Sweet and Savory Pine Nut Recipes

While we often talk about how great nuts are, there’s one we don’t often mention: pine nuts. The carbs in pine nuts can add up fast. But, they are packed with health benefits and can aid blood sugar and heart health!

An ounce of pine nuts has 191 calories, 19 grams of protein and a little under four grams of carbs. The problem with pine nuts is that their small size and moreish nature make them easy to overeat. A one-ounce serving contains 109 percent of your daily manganese that can help blood sugar, and they contain polyphenols. They are a great source of omega-3s and can be an excellent addition to your diet as long as you pay attention to your portions. That’s why today we’re sharing four pine nut recipes. We have savory and sweet, main courses and snacks, to help you enjoy them more frequently!

Parmesan, Oregano and Pine Nut Melts


These delicious chips are a perfect crunchy snack and great for replacing potato chips or entertaining! They have a wonderful texture and are packed with flavor while being low carb! And, best of all, they have just four ingredients! A serving has 63 calories and one gram of carbs. Get the recipe.

Pignoli Cookies


These delicious Italian cookies melt in your mouth. They are wonderful and coated with pine nuts which makes them even better as it gives them a second texture! This recipe is one of the simplest you’ll find for low-carb pignoli cookies as it doesn’t call for you to make sugar-free almond paste. Instead, you use almond flour and a sugar-free sweetener. It cuts out a step and makes your life easier! A serving has 83 calories, two grams of carbs and one gram of fiber. Get the recipe.

Pine Nut and Mint Cauliflower Rice


Cauliflower rice is such a great side dish. It’s delicious with mint, fish or chicken. Anything that could have rice or mashed potatoes goes perfectly with a sauce, and it’s versatile in how you can prepare it. Case in point, this version uses mint to add a bright flavor and pine nuts to add crunch and a toasted nuttiness to the taste. You can easily use prepared packaged cauliflower rice — we grab it at the grocery store all the time. It seems to always be on sale, and it’s a pain to grate. Of course, if you have a food processor, it’s a snap to make your own! A serving has 92 calories, 7.2 grams of carbs and 2.7 grams of fiber. Get the recipe.

Tuna Zoodles with Lemon, Dill and Pine Nuts


Noodles made from zucchini are an excellent way to enjoy pasta dishes without the carbs! This recipe uses canned wild tuna. Be sure to look for a brand that is low in mercury. And, as always, read the label to see what it’s packed in. You want to be sure it’s packed in water and doesn’t have a ton of added salt. With pine nuts, spinach, dill, garlic and lemon juice, this meal will satisfy you with all the flavor while not being too heavy. A serving has 228 calories, 13 grams of carbs and four grams of fiber. Get the recipe.  

With four recipes this disparate, we’re sure something is shouting out to you to be made soon!

Banner image: Leila Issa via Unsplash

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