Maple Cinnamon Pecans | Healthy Home Economist

How to make healthy candied pecans flavored with real maple syrup and cinnamon.

When it comes to Christmas treats, having a few healthy recipes to make and share is important, especially with young children in the home.

This year, I tried my hand at making candied pecans with a whole sweetener, cinnamon, egg whites, and a touch of sea salt.

They are quite easy to make, and the whole house smells delicious during the process!

I used raw pecans soaked overnight in brine water to bring out the buttery flavor of the nuts and maximize ease of digestion. Then, after they are dried in a warm oven, I folded them in with whipped egg whites, maple syrup (use date syrup for a GAPS diet version), cinnamon and a pinch of sea salt.

The pecans are lightly baked with the egg white/maple syrup/cinnamon coating in a 300°F/ 150°C oven for 30 minutes (raw egg whites are not recommended, which is why a higher temperature is used).

If you love pecans, I think you will enjoy this flavorful holiday version that will help keep everyone away from the candies and chocolates!

Hint: try a small handful of these Christmas pecans atop your favorite salad!

Maple Cinnamon Pecans

How to make healthy candied pecans flavored with real maple syrup and cinnamon.

Cook Time 6 hours 30 minutes

Total Time 14 hours 15 minutes

Instructions

1. Soak raw pecan halves in a large glass bowl with filtered water and 2 teaspoons sea salt overnight.

2. Drain brine water and place pecans on cookie sheets in a warm oven to dry. This takes about 6 hours at 150°F/ 65°C (turn them several times while drying to speed the process).

3. Whip egg whites and a pinch of sea salt in a large bowl until stiff. Slowly mix in maple syrup and cinnamon until just blended (do not overmix).

4. Fold in the soaked/dried pecans until evenly coated.

5. Place coated pecans on two large, greased stainless steel cookie sheets in a preheated 300°F/ 150°C oven for 30 minutes to fully dry out the egg white coating.

6. Remove pans from the oven and cool on the counter.

7. Remove candied pecans from the cookie sheets gently with a spatula and place in containers with a tight-fitting lid. Refrigerate for 2–3 weeks.

Nutrition Facts

Maple Cinnamon Pecans

Amount Per Serving (1 ounce)

Calories 210
Calories from Fat 180

% Daily Value*

Fat 20g31%

Saturated Fat 2g10%

Polyunsaturated Fat 6g

Monounsaturated Fat 12g

Carbohydrates 7.5g3%

Fiber 3g12%

Protein 3.5g7%

* Percent Daily Values are based on a 2000 calorie diet.