Rosemary and Olive Oil Roasted Cashews Recipe

By
Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.
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Kaleigh McMordie, MCN, RDN, LD
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on December 30, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard Fogoros, MD
Updated on September 20, 2019
Kaleigh McMordie
Total Time: 20 min
Prep Time: 5 min
Cook Time: 15 min
Servings: 8 (1/4 cup each)

Nutrition Highlights (per serving)

213 calories
3g fat
11g carbs
5g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 8 (1/4 cup each)
Amount per serving  
Calories 213
% Daily Value*
Total Fat 3g 4%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 6mg 0%
Total Carbohydrate 11g 4%
Dietary Fiber 1g 4%
Total Sugars 0g  
Includes 18g Added Sugars 36%
Protein 5g  
Vitamin D 0mcg 0%
Calcium 19mg 1%
Iron 2mg 11%
Potassium 197mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Part of a heart-healthy diet that can help lower your blood pressure includes healthy fats like those found in nuts. Cashews are especially good for blood pressure, not only because of their healthy fats but because of their high magnesium and potassium content, both of which help regulate blood pressure.

But there is a catch. Nuts should be unsalted since too much sodium can raise blood pressure. You can still have a flavorful snack without the salt. These rosemary and olive oil roasted cashews are delicious without any added salt. They require only a few ingredients and 15 minutes, so you can have a healthy snack in no time!

Ingredients

  • 2 cups raw cashews
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh rosemary, finely chopped
  • 1/2 teaspoon freshly cracked black pepper

Preparation

  1. Heat oven to 350F.

  2. In a medium bowl, combine cashews, oil, rosemary, and pepper. Toss to combine.

  3. Spread cashews onto a baking sheet lined with parchment.

  4. Roast 15 minutes, stirring every 5 minutes.

  5. Remove from the oven and cool before handling.

Ingredient Variations and Substitutions

Try this method with any almonds, pecans, or peanuts. Any nut that you like would be great, just make sure they are raw and unsalted.

You can try thyme, oregano, or other fresh herbs you have in place of the rosemary.

Cooking and Serving Tips

The recipe also makes 8 servings, so you can have enough to snack on all week long. This recipe can also easily be halved or doubled.

Watch cashews carefully at the end so that they do not burn.

These cashews are great for snacking on by themselves, but they also go great on top of salads or in homemade trail mix.

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