Recipes & Diet

Recipe Substitutions for Peanuts and Tree Nuts

There are many ways to substitute nuts in a recipe! 

Replace nuts with:

  • Seeds - a nut-free source of roasted pumpkin seeds (pepitas) or sunflower seeds makes a great replacement for nuts in granola bars, breads, and "butters". There are commercially made sunflower seed butters, pumpkin seed butters, flax seed butters, and hemp seed butters.
  • Beans - specifically roasted soy beans, peas or chickpeas (garbanzo beans). You can roast beans in your oven very easily to make a crunchy, protein-filled snack. Roasted beans are a nice replacement for nuts in salads. Spiced and roasted chickpeas are a great "nut bowl" snack.
  • Pretzels - Yes, pretzels. KFA member Kathryn shared with us, "I like to use pretzels in place of nuts in recipes, like pie crusts and chicken coatings. I've also crushed them on top of desserts and ice creams where chopped nuts would go."  Did you know that you can also use pretzels to make a faux pecan pie? Pretzels normally contain wheat and/or sesame. There are gluten-free brands of pretzels available if you need to avoid wheat or gluten.