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Tamari and honey walnuts [only 4 ingredients]

I love roasting nuts. There is something about the process of heating up raw nuts which makes them more fragrant and tastier. The nuts release their essential oils in the process of roasting and become “nuttier”. Pairing this process with a sticky coating is my idea of heaven. And once you taste these tamari and honey walnuts, I bet you will agree.

Tamari and honey walnuts – the perfect snack?

I am loving nutty snacks lately – case in point, these nut butter fudge bites. And I have to say, while I like sweet snacks, I am craving less sweetness (sugar-free, of course) these days and more of that lovely nutty flavour. These delicious walnuts are just the kind of snack I love to nibble on when cooking or watching TV, and given it’s healthy, I don’t mind sharing it with our kids.

Why exactly are these nuts so healthy?

Well, for one, walnuts – in addition to being pretty dang tasty – are a genuine nutritional powerhouse. Walnuts provide healthy fats, fiber, vitamins and minerals.

Walnuts are also an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis. 

In addition, walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk. They are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving.

Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.

And, if you’re careful about your gut health, you will be pleased to know that eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut.

Source: Healthline

In addition to walnuts being so good for you, the flavourings are gluten free and refined sugar free. I’ve also included MCT oil which contains medium-length chains of fats called triglycerides which are easily digested and lead to many health benefits.

So, what do you think – could snacking on these be nearly guilt free?

Super easy and fast snack

If you follow me here or on Instagram, you may already know I particularly love healthy delicious family-friendly recipes which are quick and easy to make.

It’s not that I don’t like to spend time in the kitchen, but being a full time working mumma to two young kids, I am really time poor. Unfortunately the current pandemic has not improved my situation much, as in addition to all my previous workload I am now homeschooling the kids (which in fact is quite fun) – so I, generally speaking, don’t have time to make any time intensive recipes.

You’ll be pleased to know that these nuts are super quick and easy to make – the prep virtually consists of you pouring the nuts into a bowl and mixing it with the coating (which itself comprises only three ingredients) and popping it in the oven (and then waiting, with baited breath for mere 15 minutes before you can feast on these beauties, no turning required). Patience is not one of my virtues, as you can probably tell!


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5 from 15 votes

Tamari and honey walnuts [only 4 ingredients]

Author Katerina | Once a Foodie


  • 2 cups raw walnuts
  • 1 tbsp tamari (or soy sauce, if you prefer – but it won't be gluten free)
  • 1 tbsp honey
  • 1 tbsp MCT oil


  • Pre-heat your oven to 170C and line a medium-sized baking tin with baking paper.
  • Mix all the ingredients together. In the interest of saving dishes, you can simply mix them all in the baking tin (or, if you don't mind washing a bowl, mix them in a glass bowl before pouring them into the baking tin). Either way, try to make sure all the walnuts are covered with the mixture. You don't need to be too precise, just give the whole thing a good stir.
  • Try to make sure the nuts are spread out in a single layer on the baking tin. so they can roast all over.
  • Pop the nuts into the oven and bake for 15 minutes at 170C.
  • After 15 minutes, take the nuts out and let them cool a little (hot honey could burn your mouth) before enjoying.


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