I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
This recipe for candied pecans with pumpkin spice makes a delicious treat at any time of the year, but especially during autumn when pecans are in season. To make them more nutritious and less inflammatory, I developed a method for how to make candied pecans without using sugar. This keeps blood glucose levels stable, reducing mood swings, cravings and inflammation.
Thanks to zero-glycemic (and natural) pure monk fruit powder, these candied pecans still taste sweet and delectable. Enjoy them as a healthy snack or as a topping on your favorite salad or oatmeal.
My first experience with a recipe for candied pecans was when I was a little girl growing up in Vermont. Our neighbor was from Texas, which is one of the highest pecan-producing states in the United States. Every Christmas she made candied pecans and gifted them to us in a holiday tin lined with waxed paper. Despite my best efforts to savor them so they’d last, they were just too delicious. I finished them off in about a week and my parents and sister were lucky if they got any.
After discovering my love for pecans, they became a regular wintertime snack in our household. Every fall, my mom bought large bags of whole, mixed nuts and they’d take up residence on the coffee table all winter.
It didn’t take long before we learned which nuts were everyone’s favorites. Almonds went the quickest since they were the easiest to crack. My dad loved walnuts, and my grandpa had a fondness for hazelnuts. He called them filberts, thanks to his time in Oregon–the highest hazelnut-producing state in the US.
Pecans quickly became my favorite nuts due to their tender, soft and naturally sweet meat. As New Englanders, we and didn’t know there was a special nutcracker just for pecans. I used the good ol’ lobster crackers, which I don’t recommend. It became a game to see how many pecans I could crack without completely crushing them. I spent hours picking out the broken bits with my metal nut pick, not wanting to waste a morsel.
Health Benefits of Pecans
Pecans are not just a delicious addition to desserts and snacks; they also offer a wide range of health benefits and boast impressive nutritional qualities.
These heart-healthy nuts are rich in monounsaturated fats, which have been linked to reduced levels of LDL (“bad”) cholesterol and a lower risk of heart disease. Additionally, pecans are a good source of antioxidants, including vitamin E, which helps protect cells from oxidative damage and inflammation, potentially reducing the risk of chronic diseases. Their high fiber content supports digestive health and may contribute to improved blood glucose control.
From a nutritional standpoint, pecans are packed with essential nutrients. They are an excellent source of manganese, a mineral vital for bone health and metabolism. Pecans also provide a good dose of thiamine (vitamin B1), which is essential for energy production and nerve function, as well as magnesium, a mineral important for muscle and nerve function, immune support, and bone strength.
Benefits of Soaking Nuts and Seeds
If you’re interested in stepping up your nutritional game, I’ve included steps for soaking the pecans before you candy them. This step is completely optional, but something worth considering if you have leaky gut or digestive issues and still consume nuts.
Soaking nuts and seeds before consumption offers several benefits. First, it can enhance their digestibility by reducing the levels of enzyme inhibitors and phytic acid, which can interfere with the absorption of essential minerals such as calcium, magnesium, and iron.
Soaking for longer periods initiates the germination process, which increases the nutrient content and makes the nutrients more bioavailable. Moreover, soaking can make nuts and seeds softer, so they’re easier to blend for recipes like nut butters and smoothies.
Overall, soaking nuts and seeds can improve their nutritional value and promote better digestive health, making them a supportive and more easily digestible addition to your eating pattern.
While you can make these candied pecans without soaking the nuts first, if time allows, I typically do it for all the reasons listed above. I’ve included steps for how to do it below.
Ingredients
8 oz raw pecan halves (optional: soaked for 6 hours, rinsed and dried)
1 large egg white, at room temperature (see tip below)
Whisk the egg white in a medium bowl until foamy. Next, add the monk fruit powder, vanilla extract, salt, and spices and whisk until well incorporated. Gently fold the pecan halves into the wet ingredients until the nuts are evenly coated with the pumpkin spice mixture.
Line a large, rimmed baking sheet with parchment paper and lightly spray with avocado oil (or use a silicone mat and omit the oil). Place the prepared pecans in a single layer and evenly distribute them so they don’t form any clumps.
Bake the pecans for 12-15 minutes until the coating is set and has formed a slight crust. Because monk fruit powder lacks the crystalline structure of sugar, the crust will not be as hard or as crunchy as a traditional candied pecan recipe. It may be necessary to stir the pecans midway through baking. Be careful they don’t burn.
After baking, remove the candied pecans from the oven and allow them to cool completely on the baking sheet (about 30 minutes). Enjoy immediately or store them in a glass jar or airtight silicone container for 1-2 weeks.
NOTES
Eggs at room temperature foam up better than cold ones. If you forget to take the egg out to warm, add it to a bowl of hot tap water for about ten minutes.
If you don’t have finishing salt, Kosher salt works too.
Most monk fruit sweeteners contain sugar alcohols such as erythritol. Sugar alcohols can be inflammatory and upsetting to the digestive system, especially if it’s already compromised. There is also new evidence that, while low-glycemic, like artificial sweeteners, they may trigger the pancreas to release insulin. Over time this can lead to insulin resistance, inflammation and chronic disease. Best to avoid sugar alcohols altogether.
If pecans aren’t your thing, you can substitute another nut such as almonds, cashews, walnuts, macadamia nuts, or hazelnuts. Be aware that cooking times may vary, as will soaking times (see below).
PRE-SOAKING THE PECANS (OPTIONAL)
If desired, rinse and soak the pecan halves ahead of time to increase the nutrients and digestibility. For 1 cup of nuts, add 2 cups of water, 1/4 teaspoon salt and ½ teaspoon of raw apple cider vinegar to a glass bowl. Cover the bowl with a dishcloth and let sit for six hours. Strain and rinse the nuts until the water coming off them runs clear. Spread them on paper towels or a dark kitchen cloth to dry.
Soaking times for alternative nuts are as follows:
Almonds: 8-12 hours
Cashews: 2-4 hours
Hazelnuts: 8-12 hours
Macadamias: 2 hours
Walnuts: 4 hours
How to Enjoy Candied Pecans with Pumpkin Spice
Since the only sugar in this recipe is what’s naturally present in pecans, (2 grams for every 31-gram serving) candied pecans make a great snack on their own.
Additionally, they act as a fabulous crunchy topping for Chai Spiced Turmeric Oatmeal, salads, pumpkin pie, or yogurt.
Lastly, take a queue from my childhood neighbor and make a large batch to give as hostess gifts or as a healthier alternative to a cookie exchange. Your health-conscious friends and family will love them.
Whisk the egg white in a medium bowl until foamy. Add the monk fruit powder, vanilla extract, salt, and spices and whisk until well incorporated. Gently fold the pecan halves into the wet ingredients until the nuts are evenly coated with the pumpkin spice mixture.
Line a large, rimmed baking sheet with parchment paper and lightly spray with avocado oil (or use a silicone mat and omit the oil). Place the prepared pecans in a single layer and evenly distribute them so they don’t form any clumps.
Bake the pecans for 12-15 minutes until the coating is set and has formed a slight crust. The crust will not be as hard or crunchy as a traditional candied pecan recipe. It may be necessary to stir the pecans midway through baking. Be careful they don’t burn.
Remove the candied pecans from the oven and allow them to cool completely on the baking sheet (about 30 minutes). Enjoy immediately or store them in a glass jar or airtight silicone container for 1-2 weeks.
PRE-SOAKING THE PECANS (OPTIONAL)
If desired, rinse and soak the pecan halves ahead of time to increase nutrients and digestibility. For 1 cup of nuts, add 2 cups of water, 1/4 teaspoon salt and ½ teaspoon of raw apple cider vinegar to a glass bowl. Cover the bowl with a dishcloth and let sit for six hours. Strain and rinse the nuts until the water coming off them runs clear. Spread them on paper towels or a dark kitchen cloth to dry.
Notes
Eggs at room temperature foam up better than cold ones. If you forget to take the egg out to warm, add it to a bowl of hot tap water for about ten minutes.
If you don’t have finishing salt, Kosher salt works too.
Currently, this is the only brand of pure monk fruit powder I’ve found that does not contain gut-disturbing sugar alcohols such as erythritol. Sugar alcohols may cause inflammation and contribute to insulin resistance long term. Best to avoid them.
You can substitute another nut such as almonds, cashews, walnuts, macadamia nuts, or hazelnuts if you don’t like pecans. Cooking times may vary, as will soaking times (see below).
Soaking times for alternative nuts are as follows: Almonds: 8-12 hours, Cashews: 2-4 hours, Hazelnuts: 8-12 hours, Macadamias: 2 hours, Walnuts: 4 hours
