5 Delicious Ways to Serve Walnuts

cracked and whole walnuts
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Most nuts are good for you, but walnuts are one of the most nutritious nuts around. Walnuts are an excellent source of plant-based protein, fiber, vitamins, minerals, and essential omega-3 fatty acids. They're a good part of a heart-healthy diet and may even be good for your brain. Walnuts are even good if you're on a diet—even though they're relatively high in calories, they'll help you stay full, just watch those portion sizes.

If you’re already a fan of walnuts, you know how good they taste and how versatile they are. If you haven’t eaten walnuts (or haven't eaten them in a while), then you don’t know what you're missing. 

Fun Ways to Eat Walnuts

Go buy a bag of walnuts today and try some of these suggestions.

Toasted Walnuts

Toasting enhances the flavor, and it's so easy to do and totally worth the few minutes it takes. Eat toasted walnuts as a snack or add them to side dishes and salads.

Walnut Pesto

Pesto is usually made with fresh basil, olive oil, garlic, Parmesan cheese and pine nuts, but walnuts work nicely in place of the pine nuts. Another interesting twist is using different greens instead of the basil.

Serve Walnuts With Sweet Potatoes

The nutty flavor of walnuts goes nicely with sweet potatoes and both foods are high in nutrients, so they combine into a super-healthy side dish. 

Combine Walnuts With Pears

Sweet juicy pears get along well with crunchy walnuts. It can be as simple as serving a sliced pear with homemade walnut butter or topping a poached pear with crumbled walnuts.

Walnuts in a Nut Bread

Nut bread is one of my favorite things to bake. You can take most any nut bread and use walnuts in place of (or in addition to) pecans or almonds.


Walnuts will last for a long time if you care for them properly. Keep them refrigerated if you'll use them in a few weeks, but if you won't need them for a month or more, store them in the freezer.

Also, keep them in an airtight container, so they don't absorb odors from the other foods in your fridge.

Nutrition Information

One ounce of walnuts (that's about 14 halves) contains 2.5 grams monounsaturated fatty acids, 2.6 grams omega-3 fats, 5.9 milligrams vitamin E, 1.4 micrograms selenium and 45 milligrams magnesium. Once ounce of walnuts also has 4.3 grams protein, 1.9 grams fiber, and 185 calories.

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Article Sources
  • United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. Basic Report: 12155, Nuts, Walnuts, English.