12 All-Day Recipes That Make the Most of Nuts and Seeds

Even with all the varying approaches to nutrition these days, the one thing nearly everyone agrees on is that nuts and seeds are good for us (those of us without allergies, of course). They offer healthy fats, fiber minerals, some protein — and they’re also rich, crunchy, and flavorful. Plus, nuts and seeds are so versatile, enhancing meals and snacks all day, in any season. 

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You asked: Is it OK to eat nuts and seeds every day?

The research points to yes. Current dietary guidelines suggest eating about 1 ounce of nuts and seeds per day to reduce risk of death from cardiovascular disease by 20% and from cancer by 10%. Eating that portion of nuts and seeds is also associated with a reduced risk of death from infectious and respiratory diseases.

Plus, nuts and seeds are nutrient dense. They have different advantages — walnuts, almonds, and hazelnuts have more vitamin E, while cashews and pistachios are higher in B vitamins — so your best bet is to eat a variety.

Here are 12 recipes to showcase some of the myriad ways nuts and seeds make everything more delicious.

1. Nut & Seed Overnight N’oatmeal

Courtesy of The Roasted Root

A warm bowl of porridge is such a comforting way to start the day — and with this recipe, it’s made from nuts and seeds instead of oats or another grain. Blend walnuts, pumpkin seeds, ground flaxseed, and chia seeds in a food processor, then mix with almond milk and maple syrup, and let it sit overnight in the fridge. In the morning, eat it cold or warm it gently on the stove.

Try this recipe from The Roasted Root.

2. Almond Flour Pancakes

Courtesy of Eating Bird Food

You get a double shot of almonds in these fluffy pancakes, thanks to almond flour and milk. They’re gluten- and grain free, with 14 grams of protein, just 12 grams of carbs, and 6 grams of fiber, so you’ll feel full and satisfied all morning.

Try this recipe from Eating Bird Food.

3. No-Bake Tahini Chocolate Protein Energy Balls

Courtesy of The Healthy Maven

When snack time hits, you’ll want to have a batch of these tasty energy bites at the ready. You make them with tahini (a paste made from ground sesame seeds) and add chia seeds — plus a bit of dark chocolate — so they’re full of minerals, healthy fats, and fiber. 

Try this recipe from The Healthy Maven.

4. Savory Granola

Courtesy of I Heart Vegetables

Usually granola is on the sweet side, but this recipe gives it a savory bent, thanks to chili powder and other spices. With a mix of nuts and seeds including almonds, sunflower seeds, pumpkin seeds, and sesame seeds, this granola is so satisfyingly crunchy, you’ll want to sprinkle it on all of your salads and avocado toast. It’s also great on plain yogurt for breakfast. 

Try this recipe from I Heart Vegetables.

5. Crunchy Cashew Thai Quinoa Salad with Ginger Peanut Dressing

Courtesy of Ambitious Kitchen

Toasted cashews add richness and crunch to this colorful, veggie-forward quinoa salad. Toss the cooked quinoa with a rich dressing made with peanut butter, fresh ginger, soy sauce, and rice vinegar, fold in the veggies, sprinkle the nuts on top, and get ready to feast.

Try this recipe from Ambitious Kitchen.

6. Pistachio-Crusted Baked Salmon

Courtesy of Two Peas and Their Pod

A crunchy topping on baked fish is so satisfying, and in this recipe, a crust made from pistachios mixed with panko and parmesan does the job. To help it stick, you first brush the salmon with a mixture of olive oil, Dijon, lemon, and garlic. The result is a super-healthy, restaurant-worthy meal that’s on the table in 20 minutes.

Try this recipe from Two Peas and Their Pod.

7. Instant Pot Walnut Lentil Tacos

Courtesy of Delish Knowledge

With tons of spices, protein and fiber from the lentils and healthy fats — plus, a meaty texture — from the walnuts, this plant-based taco filling is bound to become a new favorite. Serve them with shredded cabbage, salsa, avocado, or any other toppings you like.

Try this recipe from Delish Knowledge.

8. Cold Spicy Peanut Sesame Noodles

Courtesy of Table for Two

Put away the takeout menu: Now you can whip up this restaurant fave any time you like. The recipe features peanut butter and sesame seeds for a double hit of nut-and-seed goodness. Swap in coconut sugar for the brown sugar, if you prefer and unrefined sweetener.

Try this recipe from Table for Two.

9. Pan-Fried Maple Pecan Brussels Sprouts

Courtesy of Cupful of Kale

Meet your new go-to side dish, the perfect accompaniment to any kind of protein. These Brussels sprouts with maple syrup and toasted pecans take just 10 minutes, so along with being really tasty and hearty, they’re also as easy as can be.

Try this recipe from Cupful of Kale.

10. Green Beans with Toasted Walnut Vinaigrette

Courtesy of Feasting at Home

Often paired with almonds, green beans also match beautifully with walnuts (or just about any other nut). In this recipe, you cook the green beat on high heat in a dry skillet until they’ve browned in spots, then drizzle them with a vinaigrette made with toasted walnuts, Dijon, and maple syrup.

Try this recipe from Feasting at Home.

11. 5-Minute Espresso Walnut Brownies

Courtesy of Minimalist Baker

The richness in nuts and seeds means they enhance desserts, and help give sweet treats some nutrients, too. These no-bake gluten- and grain-free brownies combine walnuts and almonds, plus cocoa powder, dates, and espresso powder — and the end result is a batch of rich, chewy, no-added-sugar mocha brownies that are ready in 5 minutes.

Try this recipe from Minimalist Baker.

12. Sesame Pomegranate Chocolate Bark

Courtesy of Nadia’s Healthy Kitchen

Middle Eastern sesame brittle gets adorned with dark chocolate and pomegranate seeds in this unique recipe. Make it as a hostess gift — or keep the batch of antioxidant-rich treats for yourself (we won’t judge).

Try this recipe from Nadia’s Healthy Kitchen.

Read next: 7 Ways to Eat More Nuts (and Why You Should)