10 Delicious and Healthy Peanut Recipes for a Nutritious Snack

Introduction

Peanuts are often considered an underrated, affordable, and versatile snack. However, they’re more than just a tasty treat – peanuts pack essential vitamins, minerals, and nutrients that offer numerous health benefits. This article presents 10 delicious and healthy peanut recipes to satiate your taste buds and fuel your body with the required nutrition.

1. Peanut Butter Energy Balls

Peanut Butter Energy Balls

Ingredients:
– 1 cup (80 g) rolled oats
– ½ cup (125 g) natural peanut butter, divided
– ¼ cup (60 ml) honey
– ⅓ cup (50 g) mini chocolate chips
– 2 tablespoons (30 ml) maple syrup or agave nectar
– Pinch of sea salt
– 1 teaspoon vanilla extract

Directions: In a food processor, combine rolled oats and one-third cup peanut butter. Blend until the mixture forms a fine crumbly texture. Transfer this mixture to a mixing bowl and add the remaining ingredients. Mix well to form a dough. Roll 1-inch balls from the dough and place them on a plate or tray lined with parchment paper. Store in an airtight container in the fridge for up to two weeks.

2. Spicy Roasted Peanuts

Spicy Roasted Peanuts

Ingredients:
– 1 cup (250 g) unsalted peanuts, shelled and skinned
– ¼ teaspoon cayenne pepper
– ¼ teaspoon ground black pepper
– ¼ teaspoon sea salt or to taste
– ½ teaspoon paprika
– ¼ teaspoon chili powder (optional)
– 1 tablespoon olive oil

Directions: Preheat the oven to 350°F (175°C). In a mixing bowl, combine peanuts with all spices and mix well. Drizzle olive oil over the peanut mixture, ensuring it is evenly coated. Spread them out on a baking sheet lined with parchment paper or aluminum foil. Bake for 15 to 20 minutes, stirring once in between, until crispy and lightly browned. Remove from the oven and allow them to cool completely before enjoying.

3. Peanut Butter Smoothie

Peanut Butter Smoothie

Ingredients:
– 1 cup (250 ml) almond milk or any non-dairy milk of choice
– ½ frozen banana, sliced
– 2 tablespoons (30 g) natural peanut butter
– 1 teaspoon cocoa powder
– Handful of spinach leaves
– ¼ cup (45 g) Greek yogurt or vegan alternative
– A pinch of sea salt

Directions: In a blender, combine all ingredients and blend until smooth. Add more almond milk to achieve your desired consistency. Pour into a glass and enjoy immediately.

4. Thai Peanut Sauce Salad

Thai Peanut Sauce Salad

Ingredients:
– 1 large head of green cabbage, chopped into bite-size pieces
– 2 medium carrots, shaved or julienned
– ½ cup (70 g) roasted unsalted peanuts
– 1 bunch of fresh cilantro leaves, roughly chopped
– ¼ cup (60 ml) Thai Peanut Sauce (ingredients listed below)

Thai Peanut Sauce Ingredients:
– ½ cup (125 g) natural peanut butter
– 3 tablespoons (45 ml) soy sauce or tamari
– 3 tablespoons (45 ml) rice vinegar
– 2 tablespoons (30 ml) honey
– 2 teaspoons sesame oil
– 1 clove garlic, minced
– ½ teaspoon ground ginger
– Pinch of red pepper flakes (optional for spice)

Directions: In a large serving bowl, combine chopped cabbage and carrots. Sprinkle peanuts and cilantro leaves over the salad. To make the Thai Peanut Sauce, mix all sauce ingredients in a small bowl or jar until smooth. Drizzle desired amount of sauce onto the salad and toss gently to coat evenly. Serve immediately.

5. Satay Chicken Skewers with Peanut Sauce

Satay Chicken Skewers with Peanut Sauce

Ingredients:
– 12 small boneless, skinless chicken thighs, cut into bite-size pieces
– 3 tablespoons (45 ml) soy sauce or tamari
– Juice of 1 lime
– ½ teaspoon ground ginger
– ¼ cup (60 ml) peanut oil
– 1 clove garlic, minced
– ½ teaspoon chili powder (optional for spice)
– Wooden skewers, soaked in water for at least 30 minutes
– Peanut sauce for serving (ingredients listed below)

Peanut Sauce Ingredients:
– ½ cup (125 g) natural peanut butter
– ¼ cup (60 ml) soy sauce or tamari
– 3 tablespoons (45 ml) rice vinegar
– 2 tablespoons (30 ml) honey
– 2 teaspoons sesame oil
– 1 clove garlic, minced
– Pinch of ground ginger
– Pinch of red pepper flakes (optional for spice)

Directions: To make the marinade, combine soy sauce, lime juice, ginger, peanut oil, garlic, and chili powder in a large bowl. Add chicken pieces and toss until well coated. Marinate for at least 30 minutes or overnight. Preheat grill to medium-high heat, then skewer the marinated chicken pieces onto soaked wooden skewers. Grill for about 4 to 6 minutes per side until cooked through. To make the peanut sauce, mix all ingredients together in a small bowl or jar and blend until smooth. Serve satay chicken skewers with a drizzle of peanut sauce.

6. Peanut Butter Energy Bars

Peanut Butter Energy Bars

Ingredients:
– 1 cup (80 g) rolled oats
– ½ cup (75 g) natural peanut butter
– ¼ cup (60 ml) honey
– ¼ cup (50 g) mini chocolate chips
– 2 tablespoons (30 ml) maple syrup or agave nectar
– Pinch of sea salt
– 1 teaspoon vanilla extract

Directions: In a food processor, combine rolled oats and one-third cup peanut butter. Blend until the mixture forms a fine crumbly texture. Transfer this mixture to a mixing bowl and add the remaining ingredients. Mix well to form a dough. Line an 8×8 inch baking dish with parchment paper and press the dough evenly into it. Place in the fridge for at least 30 minutes to set. Cut into bars, store in an airtight container in the fridge, and enjoy as needed.

7. Peanut Butter Oatmeal Cookies

Peanut Butter Oatmeal Cookies

Ingredients:
– 1 cup (80 g) rolled oats
– ½ cup (75 g) whole wheat flour
– ½ teaspoon baking powder
– ¼ teaspoon ground cinnamon
– Pinch of sea salt
– ½ cup (125 g) natural peanut butter, divided
– ⅓ cup (80 ml) honey or maple syrup
– 1 large egg, beaten
– 2 tablespoons (30 ml) unsweetened almond milk
– ¼ cup (40 g) chopped dark chocolate (optional)

Directions: In a food processor, combine rolled oats and one-third cup peanut butter. Blend until the mixture forms a fine crumbly texture. Transfer this mixture to a mixing bowl and add the remaining dry ingredients. Mix well and set aside. In a separate bowl, mix wet ingredients (remaining one-third cup of peanut butter, honey or maple syrup, beaten egg, and almond milk). Combine both mixtures until just combined. Fold in chopped dark chocolate, if desired. Drop spoonfuls of cookie dough onto parchment paper lined baking sheets and bake at 350°F (175°C) for 8 to 12 minutes or until the edges are golden brown. Allow cookies to cool completely before enjoying.

8. Crunchy Peanut Butter Dip with Fresh Fruit

Crunchy Peanut Butter Dip with Fresh Fruit

Ingredients:
– ½ cup (125 g) natural peanut butter
– ¼ cup (60 ml) honey
– 2 tablespoons (30 ml) unsweetened almond milk
– ¼ cup (30 g) shelled and salted peanuts, roughly chopped
– Fresh fruit for dipping, such as apple slices, grapes, strawberries, bananas, etc.

Directions: In a small bowl, combine peanut butter, honey, and almond milk until smooth. Gently fold in the chopped peanuts. Serve with your choice of fresh fruit for dipping.

9. Peanut Butter Banana Smoothie Bowl

Peanut Butter Banana Smoothie Bowl

Ingredients:
– 2 ripe bananas, sliced and frozen
– 1 cup (250 ml) almond milk or any non-dairy milk of choice
– ¼ cup (60 g) natural peanut butter
– 1 teaspoon honey
– Toppings of choice such as granola, fresh berries, banana slices, etc.

Directions: In a blender, combine frozen bananas, almond milk, peanut butter, and honey until smooth. Pour the mixture into a serving bowl or cup. Add desired toppings, such as granola, berries, or extra sliced banana, and enjoy.

10. Peanut Butter Chocolate Fudge

Peanut Butter Chocolate Fudge

Ingredients:
– 1 cup (250 g) natural peanut butter, divided
– ½ cup (100 g) coconut oil, solid or room temperature
– ¼ cup (60 ml) honey or maple syrup
– ⅓ cup (40 g) cocoa powder
– Pinch of sea salt
– Optional toppings: chopped dark chocolate, chopped peanuts, crushed pretzels, etc.

Directions: In a small saucepan over low heat, melt half the amount of peanut butter with coconut oil until smooth. Remove from heat and whisk in honey or maple syrup, cocoa powder, and sea salt. Pour into an 8×8 inch baking dish lined with parchment paper. Melt remaining peanut butter and pour evenly over the chocolate layer. Swirl with a knife to create a marbled pattern. Refrigerate for at least one hour before cutting into squares. Store in the fridge, garnish with desired toppings, and enjoy.

Conclusion

Peanuts offer an abundance of nutritious benefits while also satisfying our cravings for tasty snacks. These 10 delicious and healthy peanut recipes provide a wide range of options to choose from, ensuring that you can indulge in the flavors of peanuts without compromising on your health goals.