Rosemary–Pecorino Pecans: The Savoury Sonata of Keto Indulgence

Nutritional Overview

(per 30 g serving)

• Calories: 210 kcal

• Protein: 4 g

• Fat: 21 g

• Carbohydrates: 4 g

• Fibre: 2 g
  (Values approximate.)

Ingredients

(Serves 4: makes ~120 g total)

• 1 cup pecan halves (≈120 g)

• 15 g (1 tbsp) unsalted butter, melted

• 20 g finely grated Pecorino Romano (or Parmesan)

• 1 tsp finely chopped fresh rosemary (or ½ tsp dried)

• Pinch sea salt

• Freshly ground black pepper to taste

Method

1. Preheat oven to 160°C (320°F) and line a baking tray with parchment.

2. Toss pecans with melted butter, rosemary, salt and pepper until evenly coated.

3. Spread in a single layer and roast 10–12 minutes, stirring once, until fragrant and lightly bronzed.

4. Remove from oven, while warm toss with grated Pecorino so the cheese melts slightly and adheres to the nuts.

5. Cool fully to crisp, then store in an airtight jar.

The Science of the Snack

Pecans deliver monounsaturated fats and antioxidants such as vitamin E and polyphenols, supporting lipid stability and reducing oxidative stress (Kris-Etherton et al., 1999).

Pecorino introduces concentrated dairy peptides and calcium; aged cheeses are low in lactose and provide savoury glutamates that increase satiety without carbs.

Rosemary contributes carnosic and rosmarinic acids, both potent antioxidants and anti-inflammatory agents that protect lipids from peroxidation during roasting (Nabavi et al., 2015).

The combination of fat, flavour and aromatic phytochemicals makes these pecans a satiating, metabolically friendly snack for low-carb lifestyles.

References

Kris-Etherton, P. M., et al. (1999). The effects of tree nuts on blood lipids, cardiovascular disease risk factors and the metabolic syndrome. The American Journal of Clinical Nutrition.

Artistic interpretation - details may differ from the actual.