Anti-Inflammatory Snack You Should Be Making

These Spiced Roasted Walnuts are a powerhouse snack for anyone looking to reduce inflammation naturally. Packed with heart-healthy omega-3 fats and coated in a fragrant blend of anti-inflammatory spices like cinnamon and ginger, they’re as good for your health as they are for your taste buds. Perfect for snacking, topping salads, or mixing into yogurt, this recipe is an easy and flavorful way to keep your pantry stocked with something nourishing.

Why You’ll Love This Recipe

• Anti-inflammatory benefits: Walnuts, cinnamon, ginger, and chipotle all support inflammation reduction.

• Healthy fats: Walnuts are rich in omega-3s, which promote brain and heart health.

• Bold, warming flavor: Spices add a sweet-savory depth that’s irresistible.

• Versatile snack: Enjoy them solo or add to salads, yogurt, or oatmeal.

• Naturally sweetened: A touch of maple syrup balances the spices without refined sugar.

• Batch-friendly: Easily doubles to feed a crowd or meal prep for the week.

• Great texture: Slow roasting ensures a crunchy, caramelized coating.

• Portable and shelf-stable: A perfect grab-and-go snack.

• Easy prep: Just whisk, toss, and bake—no fancy equipment required.

• No gluten, dairy, or soy: Allergy-friendly and heart-healthy.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 large egg white
1 tablespoon water
4 cups walnut halves
2 tablespoons pure maple syrup
2 teaspoons ground cinnamon
1 teaspoon ground ginger
¾ teaspoon salt
½ teaspoon ground allspice
½ teaspoon ground chipotle chile

Directions

1. Preheat oven:
   Set oven to 250°F. Line a large rimmed baking sheet with parchment paper.

2. Prepare egg white coating:
   In a large bowl, whisk the egg white and water until frothy, about 30 seconds.

3. Coat walnuts:
   Add the walnut halves and stir until evenly coated. Let sit for 5 minutes. Stir in maple syrup.

4. Mix spices:
   In a small bowl, combine cinnamon, ginger, salt, allspice, and chipotle powder. Gradually sprinkle this spice mix over the walnuts, stirring until fully coated.

5. Bake:
   Spread the walnuts in an even layer on the prepared baking sheet. Bake for 35 to 40 minutes, stirring every 10 to 15 minutes, until the coating is dry to the touch.

6. Cool:
   Remove from the oven and let cool on the pan for 30 minutes to allow the coating to set and crisp up.

Servings and timing

Serves: 16
Yield: About 4 cups
Prep time: 15 minutes
Bake time: 35–40 minutes
Cooling time: 30 minutes
Total time: 1 hour 25 minutes

Variations

• Change the nuts: Use pecans, almonds, or cashews in place of walnuts.

• Sweet-only option: Omit chipotle for a pure sweet-spice profile.

• More heat: Add a pinch of cayenne for a bolder kick.

• Zesty twist: Add orange zest to the spice blend for citrus flavor.

• Lower-sugar: Reduce maple syrup to 1 tablespoon for a lighter version.

• Nut mix: Combine walnuts with pumpkin seeds or sunflower seeds for variety.

• No egg white: Use aquafaba (chickpea brine) as a vegan substitute.

• Maple alternative: Use honey or agave if preferred.

• Savory variation: Skip the sweetener and add rosemary or smoked paprika.

Storage/Reheating

• Room temperature: Store in an airtight container for up to 2 weeks.

• Freezer: Freeze in a sealed bag or container for up to 3 months. Thaw at room temperature.

• Avoid refrigeration: Cold can soften the coating.

• Re-crisping tip: If they lose crunch, toast for 5 minutes at 250°F before serving.

FAQs

What’s the best way to store Spiced Roasted Walnuts?

Let them cool completely, then store in an airtight container at room temperature for up to 2 weeks. Avoid moisture to maintain crunch.

What nut can I use in place of the walnuts?

Pecans, almonds, or hazelnuts all work well. Just keep an eye on baking time, as different nuts may toast faster.

How else can I use these Spiced Roasted Walnuts?

They’re delicious over salads, oatmeal, yogurt bowls, grain dishes, or even as a topping for baked sweet potatoes.

Are these good for meal prep?

Yes—make a big batch and portion into small containers or snack bags for the week.

Can I make them less spicy?

Absolutely. Omit or reduce the chipotle powder for a milder flavor.

Do I have to use egg white?

No, you can substitute with aquafaba (chickpea brine) for a vegan version.

Can I double the recipe?

Yes—just divide the walnuts between two baking sheets and rotate halfway through baking for even roasting.

How do I know when the walnuts are done?

The coating will look dry and feel slightly firm. It continues to crisp as it cools, so don’t overbake.

Are walnuts really anti-inflammatory?

Yes—walnuts are rich in omega-3 fatty acids, which are known to reduce inflammation in the body.

Can I use pre-chopped walnuts?

You can, but whole halves give a better crunch and visual appeal when roasted.

Conclusion

These Spiced Roasted Walnuts are more than just a crunchy snack—they’re a smart way to fight inflammation while enjoying bold, warm flavors. With just a few pantry staples and a low, slow roast, you can create a batch of nutrient-dense, crave-worthy nuts that are perfect for snacking or topping your favorite dishes. Easy to make, even easier to love—this is one snack you’ll keep coming back to.