The 5 Best Substitutes for Walnuts in Recipes for People With Nut Allergies

According to the American Academy of Allergy, Asthma, and Immunology (AAAAI), a tree nut allergy is one of the nine most common types of food allergies, affecting roughly 0.5 to 1 percent of the U.S. population. Tree nuts include almonds, Brazil nuts, cashews, hazelnuts, pecans, pistachios, and walnuts. While being allergic to several or all tree nuts is not uncommon, it is also possible to be allergic to only one type of tree nut.

If you’re allergic to walnuts in particular, you may think that recipes that include them are off-limits. But that’s not the case — you just have to be creative and explore substitutions. Here’s a look at some of the recipe replacements you can count on if you have a walnut allergy.

5 Foods to Substitute for Walnuts

There are five main foods you can use in a recipe that calls for walnuts — and they all vary by taste and texture, so it’s important to consider the pros and cons of each.

1. Other Tree Nuts

Some people have allergies only to specific kinds of nuts — in this case, walnuts. But depending on the diagnosis you receive from your doctor, you might still be able to enjoy other tree nuts, according to the AAAAI.

Other tree nuts include:

• Almonds
• Brazil nuts
• Cashews
• Hazelnuts
• Pecans
• Pistachios

The nuts closest to walnuts in texture and appearance are pecans, but be careful: This similarity in taste and texture is because walnuts and pecans are more closely related than other tree nuts, the AAAAI says. For safety’s sake, make sure to get tested for an allergy to all the major nut varieties before using any of them in a recipe.

Also, keep in mind that pecans have a more delicate texture than most other nuts, so you may find it’s necessary to chop them coarsely if you’re using them in a recipe that calls for walnuts.

2. Peanuts

Peanuts are technically not a nut — they’re a legume. Still, between 25 and 40 percent of people who are allergic to peanuts will also have an allergy to at least one tree nut (like walnuts), according to the AAAAI.

If you don’t have a peanut allergy, halved or coarsely chopped peanuts can be substituted for walnuts in most recipes in identical quantities.

Peanuts have a strong flavor of their own, so they may not be your best option in baked goods with a delicate flavor.

3. Seeds

Seeds you can substitute for walnuts include:

• Pumpkin seeds
• Sunflower seeds
• Sesame seeds
• Flax seeds
• Chia seeds

Larger seeds, including pumpkin seeds and sunflower seeds, can be used as direct replacements for whole walnuts or walnut pieces, while smaller seeds, such as sesame, flax, and chia seeds, can replace crushed walnuts in some baking recipes. In general, use unsalted seeds for baking.

4. Roasted Beans

With a little bit of ingenuity, you can turn beans and chickpeas into a crispy, crunchy snack with a texture similar to nuts. The American Heart Association recommends baking canned or presoaked chickpeas in the oven at 375 degrees Fahrenheit for 30 minutes, then brushing them with olive oil (and other seasonings if desired) and baking for 10 to 20 more minutes.

5. Crunchy Grains

Many other ingredients can add flavor or a contrasting texture to your foods. Breakfast cereals such as Rice Krispies or Grape Nuts can add a pleasant crunch and nutty flavor. Crunchy grains are also great for salads, snack mixes, and breading.

What to Use Instead of Walnuts in Salads

Salads are a great place to try those crunchy beans.

If that’s not your style, you can always use a grain product with a crunchy texture, such as whole-grain croutons or coarse whole-wheat crackers.

What to Use Instead of Walnuts in Baking

Roasted seeds or other tree nuts are perfect as walnut substitutions in baked goods, but in some cases, you might find you don’t need walnuts at all. Brownies, chocolate chip cookies, and oatmeal cookies, for example, are delicious with or without nuts.

You can also use cocoa nibs, which are small pieces of real cocoa beans. These have a distinct crunch and a chocolatey flavor that can make a pleasant variation in your favorite recipe.

What to Use Instead of Walnuts in Snack Mixes

Trail mix is an easy, convenient, healthy snack. People will often use walnuts in trail mixes while hiking because they are a source of omega-3 fatty acids, which are good for your joints, according to the University of Washington.

If you’re allergic to walnuts, swap them out for pumpkin seeds or sunflower seeds, which are also high in omega-3s.

What to Use Instead of Walnuts in Breading

Crushed nuts (like pistachios) are great for breading meat, poultry, or seafood before cooking.

These crunchy elements are an important part of the recipe because they add to the texture of the dish and lock in flavor, according to the Auguste Escoffier School of Culinary Arts.

If your recipe calls for crushed walnuts as part of the breading, you can swap it out for another grainy product like crushed nuts, crushed cereal, crushed crackers, or panko breading.