American · snack, dessert

Sugar-Free Keto Candied Pecans

Sugar-Free Keto Candied Pecans — from Joe Duff - The Diet Chef's cooking video Watch how it’s made · 3:31

Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube

10 minMakes 8 × ¼ cup258 kcal a portion
  • Keto (1.3 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients

Contains: Milk, Tree nuts. Check labels on stock, sauces and spice mixes.

Pecans glazed in butter and erythritol instead of sugar: about 1 g net carbs and no added sugar in a ¼-cup serve.

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Ingredients 5

Method

Tap a time to watch that step in the video.

  1. Toast the pecans in a large dry pan over low heat, stirring, for a couple of minutes just until fragrant — don't let them burn. Tip them back into their bowl. 1:24
  2. Melt the butter in the same pan, then add the sweetener and keep stirring so it dissolves into the butter and caramelises without burning. 1:55
  3. Return the pecans to the pan and toss to coat them in the sauce, then add a good pinch of salt and a pinch of cinnamon and stir them through. 2:19
  4. When the pecans have soaked up most of the sauce, spread them out on a tray lined with baking paper so they don't stick together. Cool for about 5 minutes, then serve. 2:54

Tip. Keep the heat low — the pecans and sweetener scorch quickly. Once completely cool, store them in an airtight jar.

The method is a summary in our words — the video shows every step.

One portion (¼ cup) gives you 1 of 8

Energy258 kcal1,080 kJ
Protein2.8 g6% of a day
Fibre2.9 g10% of a day
Carbohydrate4.2 g1.3 g net · 1.2 g sugars2% of a day
Fat27 g5.5 g saturated35% of a day
Sodium50 mg2% of a day

Where the energy comes from one serve

  • Net carbs 2%
  • Protein 4%
  • Fat 94%

Fits keto: 1.3 g net carbs a serve, with 94% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High20%

0.3 g a serve, mostly from pecans (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Zinc Source12%

1.4 mg a serve, mostly from pecans (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 13
Magnesium9%

36 mg a serve, mostly from pecans (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A5%

49 µg a serve, mostly from unsalted butter (98%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron4%

0.8 mg a serve, mostly from pecans (99%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E4%

0.6 mg a serve, mostly from pecans (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B64%

0.1 mg a serve, mostly from pecans (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium3%

120 mg a serve, mostly from pecans (98%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium2%

23 mg a serve, mostly from pecans (90%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate2%

6.8 µg a serve, mostly from pecans (97%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Selenium2%

1.2 µg a serve, mostly from pecans (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin D1%

0.1 µg a serve, mostly from unsalted butter (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin K1%

1.6 µg a serve, mostly from pecans (67%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B121%

0 µg a serve, mostly from unsalted butter (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C0%

0.3 mg a serve, mostly from pecans (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.