Rosemary and Olive Oil Roasted Cashews

By
Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD
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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Updated on February 28, 2022
Reviewed
Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
 by
Kristy Del Coro, MS, RDN, CDN
Kristy Del Coro, MS, RDN, CDN
Reviewed by Kristy Del Coro, MS, RDN, CDN
Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.
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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.

Nutrition experts recommend healthy fats like those found in nuts as part of a heart-healthy diet that can help lower your blood pressure. 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.

These rosemary and olive oil roasted cashews are delicious without any added salt. They require only a few ingredients and just 15 minutes to prepare meaning you can have a healthy snack in no time.

Ingredients

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

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 for 15 minutes, stirring every 5 minutes.

  5. Remove from the oven and allow to cool before handling.

Variations and Substitutions

You can try this method with all of your favorite nuts, including almonds, pecans, and peanuts. Just make sure the nuts you choose are raw and unsalted.

You can also vary the herbs you use. Try thyme or oregano in place of the rosemary.

Cooking and Serving Tips

  • The recipe makes eight servings, so you can have enough to snack on all week long or to serve to a group. But this recipe can be easily be halved or doubled.
  • Be sure to watch the cashews carefully toward the end of the baking time 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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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Machado de Souza RG, Machado Schincaglia R, Pimentel GD, Mota JF. Nuts and human health outcomes: A systematic review. Nutrients. 2017;9(12). doi:10.3390/nu9121311

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