Unlock the secret to elevating vegetarian dishes with a simple, yet transformative ingredient: nuts and seeds. This article offers a treasure trove of creative culinary ideas, all backed by the wisdom of nutrition experts. Dive into a world of flavor and nutrition with expert-recommended ways to integrate these small but mighty powerhouses into everyday meals.
- Use Nuts and Seeds as Toppings
- Blend Nuts into Smoothies
- Add Nuts and Seeds to Salads
- Make Seed Porridge for Breakfast
- Stuff Vegetables with Nut and Seed Filling
- Create Walnut Pesto for Flavor
- Roast Sesame Seeds for Added Texture
- Make Homemade Trail Mix
- Crust Tofu with Nuts and Seeds
- Toss Nuts and Seeds on Salads
- Use Tahini in Various Dishes
- Add Nuts and Seeds to Stir-Fries
- Boost Meals with Nutritious Nuts and Seeds
- Add Nuts and Seeds to Smoothies
- Enhance Fruit Salad with Nuts and Seeds
- Make Nut-Based Trail Mix
- Add Nuts and Seeds to Curries
- Use Almond Butter on Toast
Use Nuts and Seeds as Toppings
I think nuts and seeds are “game-changers” in a vegetarian diet because they’re so versatile. My favorite way to incorporate them is as toppings and bases for meals, where they add nutrition and flavor.
For instance, I enjoy sprinkling toasted almonds or sunflower seeds on roasted vegetables or grain bowls for a satisfying crunch. Blending cashews into sauces, like a creamy cashew alfredo, is another way I use them to make dishes rich and flavorful.
One specific example is adding chia seeds to smoothies or overnight oats. They provide omega-3s and fiber, and their gel-like texture adds an interesting twist. Similarly, ground flaxseeds work wonderfully in vegan baking as an egg substitute, adding nutrients without compromising texture.
Nuts and seeds are small additions, but they can transform simple dishes into something both nutritious and exciting.
Vaibhav Kishnani, Founder & CEO, Content-Whale
Blend Nuts into Smoothies
I love incorporating nuts and seeds into my vegetarian meals because they’re versatile in adding nutrition, texture, and flavor. One of my go-to methods is blending them into smoothies—chia or flax seeds for omega-3s or almond butter for creaminess and protein. I also sprinkle sunflower seeds, pumpkin seeds, or crushed walnuts on salads for a satisfying crunch.
For breakfast, I enjoy oatmeal or yogurt topped with almonds, pistachios, and hemp seeds, making it nutrient-dense and filling. Homemade energy balls made with dates, cashews, and sesame seeds are a favorite snack, perfect for an afternoon pick-me-up.
In savory dishes, I often use ground cashews to make creamy sauces for curries or pasta.
Roasting nuts with spices like paprika and garlic powder creates a flavorful topping for soups or stir-fries.
For baking, I like adding ground flaxseed as an egg replacer or using chopped nuts in muffins and breads for added texture. These simple additions make meals not only healthier but also more enjoyable!
Ialgen Allal, COO, EDNH
Add Nuts and Seeds to Salads
Put them on a salad! They add a perfect crunch and can contribute protein and fiber to your meal.
My favorite salad right now is a kale salad. I make a quick honey Dijon vinaigrette and top the salad with pumpkin seeds, toasted pine nuts, and roasted almonds. After this, I like to top the salad off with some Asiago cheese and crispy chickpeas (which is my favorite bonus tip, since these also add crunch and flavor!).
Another salad I like to make is an arugula salad with berries, goat cheese, and honey roasted nuts on top. Honey roasted nuts are so easy to make at home, and they add so much flavor to your salad while still carrying fiber and some healthy fats and protein. You can use whatever your favorite nuts are (I prefer almonds, cashews, and pistachios). They also taste fantastic on top of yogurt parfaits or just by the handful!
If honey-roasted isn’t your thing, try buying a different plain nut and adding your own seasoning. The options are endless here, and you’ll find yourself getting the nutrients in without getting sick of the flavor.
Ryan Foust, Director of Operations, ChurchShield
Make Seed Porridge for Breakfast
I love to add nuts and seeds to all kinds of meals, but the best one for me is in a seed porridge. It is packed with flavor, texture, and nutrition, making it a great way to start the day. Seed porridge uses a mix of chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds as the base, creating something hearty and full of essential nutrients like omega-3s, protein, and fiber.
To prepare it, I combine the seeds with plant-based milk and let them soak overnight in the fridge. This creates a creamy consistency as the chia and flax seeds absorb the liquid. In the morning, I top it with fresh fruit, a drizzle of almond butter, and a sprinkle of crushed walnuts or pecans for added crunch and flavor. The combination is satisfying and keeps me energized throughout the day.
What I love about seed porridge is how versatile it is. You can adjust the flavor by adding spices like cinnamon or cardamom or sweeten it naturally with honey or maple syrup. It is a simple yet nutrient-dense dish that highlights the best of what seeds and nuts offer while making it easy for busy mornings. It is a staple in my vegetarian diet that I never tire of.
Mushfiq Sarker, Chief Executive Officer, LaGrande Marketing
Stuff Vegetables with Nut and Seed Filling
My favorite way to incorporate nuts and seeds into a vegetarian diet is by using them in stuffed vegetables. I like to take vegetables like bell peppers, zucchini, or eggplants and create a filling that combines cooked quinoa, finely chopped nuts like almonds or walnuts, and 
sunflower or pumpkin seeds. Adding ingredients like diced onions, garlic, herbs, and a bit of olive oil brings everything together.
The nuts and seeds add a crunchy texture and bring in healthy fats, protein, and a lot of flavor. I roast the stuffed vegetables in the oven until the tops are slightly golden, which gives them a rich and satisfying taste. It’s a versatile dish that works as a main course or a side, and you can mix in different nuts or seeds depending on what you like. It’s a simple way to make everyday vegetables special while packing in the nutrition.
Daniel Vasilevski, Director & Owner, Bright Force Electrical
Create Walnut Pesto for Flavor
I love incorporating nuts and seeds into my vegetarian meals because they add flavor and a great nutritional boost. One of my favorite ways is making homemade pesto with walnuts instead of pine nuts. I blend them with fresh basil, olive oil, garlic, and Parmesan—it’s perfect on pasta, roasted veggies, or even as a sandwich spread.
I also think seeds like chia and flax are amazing for breakfasts. I mix chia seeds into almond milk overnight to make a creamy chia pudding, topping it with fruit and a sprinkle of hemp seeds for extra crunch and omega-3s. Flaxseeds are a go-to for me in baking—adding them to muffins or pancakes gives a nutty flavor and fiber boost.
One snack I can’t get enough of is roasted almonds or pumpkin seeds tossed with a bit of smoked paprika and sea salt. They’re simple, satisfying, and packed with protein.
Bitty Louk, CEO, No Dash of Gluten
Roast Sesame Seeds for Added Texture
While I am not a nutritionist, I have spent extensive time focusing on eating a nutrient-rich and whole-food diet. Recently, my favorite way to get more seeds in my diet is by roasting sesame seeds. I usually just add them to my pan in the last couple minutes of cooking, adding a great aroma and texture to my dishes. In terms of added nutritional value, sesame seeds can be beneficial for hormone health, and 
they’re easy enough to add them to almost any dish. Another option I enjoy is adding chia and hemp seeds into my daily yogurt or acai bowl. Both are high in fiber, protein, and omega-3s. Also, they require little to no effort to add to the dish. Plus, the texture and flavor are great!
For nuts, one of my favorite new recipes is a kind of roasted pecan/walnut. I mix a bag of pecan halves in a bowl with some coconut oil until they are all coated. Then, I add or subtract spices based on the flavor I seek. Usually, I mix garlic salt, pepper, cayenne, and chili powder for a spicier snack. Spread them out on a baking sheet and bake at 300 for 15-25 minutes. That’s it! You now have an addictively delicious and super healthy snack.
Olivia Chiavegato, Founder, CMO, Head Writer, The Vitallist
Make Homemade Trail Mix
I find it very important to incorporate nuts and seeds into my diet. So, I have come up with many exciting ways to consume them. However, creating a homemade trail mix is one of my favorite ways. I have put them in different storage jars, making a variety of combinations.
For example, I love combining a variety of nuts like almonds, walnuts, and cashews with pumpkin and sunflower seeds. Moreover, I usually add some honey, dates, or berries for added sweetness.
Another great option is to sprinkle a mix of toasted seeds over salads or roasted vegetables for a delicious crunch and nutrient boost. I prefer to add a spoonful of chia seeds or ground flaxseed to my oatmeal or smoothie bowl on alternate days. Believe me, it is the best breakfast option that boosts omega-3s and fiber content in my body.
Above all, I enjoy preparing my own nut butter by blending roasted nuts with a touch of salt and honey. It is perfect for spreading on toast or as a dip for fresh fruit.
Dimitar Marinov, Nutrition and Dietetics, Sustainable Food Trade
Crust Tofu with Nuts and Seeds
My favorite way to use nuts and seeds in a vegetarian meal is by making nut and seed-crusted tofu. It’s a simple way to transform 
tofu into something with incredible flavor and texture. I start by slicing the tofu into thick pieces and pressing it to remove excess water. Then, I coat the slices with a mix of crushed nuts and seeds. Almonds, cashews, and sesame seeds are my usual go-tos because they combine crunch and rich flavor.
To make the coating stick, I dip the tofu in a bit of seasoned flour, followed by a plant-based milk or a flaxseed mixture. Then I press the slices into the nut and seed mixture to get a nice, even crust. From there, you can bake them for a healthier option or lightly pan-fry them for a crispier finish. The result is a beautifully golden, crunchy tofu that’s packed with protein and nutrients.
Tracie Crites, Chief Marketing Officer, HEAVY Equipment Appraisal
Toss Nuts and Seeds on Salads
I enjoy tossing nuts and seeds into veggie meals. They’re loaded with stuff your body needs, like protein, fiber, good fats, and 
vitamins and minerals. I love chucking a handful of crushed nuts and seeds into my salads. That extra crunch makes it all fancy, and those nutrients elevate the whole dish. Take, for example, a bowl of mixed lettuce, some cherry tomatoes, slices of cucumber topped with a dash of pumpkin seeds, sunflower seeds, and diced almonds—it’s tasty and packed with goodness.
Mixing up your nuts and seeds in a DIY trail mix is just plain smart. I enjoy tossing together all sorts of nuts, seeds, some dried fruits, and a splash of dark chocolate for a yummy snack that boosts you. It’s a solid pick for when you’re out and about and need something to recharge your batteries. Take a mix of almonds, walnuts, chia seeds, dried cranberries, and chunks of dark chocolate, for instance—it’s the right mix of tasty and nourishing stuff.
Amie Alexander, Accredited Dietitian, Gym Enthusiast and Head of Product, Nutri Peak
Use Tahini in Various Dishes
Tahini (a spread made from sesame seeds) is my favorite seed to include in my vegetarian diet. It is available in a paste form. As a spread, 
I add hulled tahini to my salad dressings and sweet dishes. It offers nearly 35 DV(%) of protein and tastes creamier in flavor. I also use it as a substitute for nut butter to spread on my brown bread loaves. Dipping veggie chips in tahini is another one of my favorite ways to incorporate them into my vegetarian diet.
Pistachios are my favorite nuts. I love to combine them with my brown rice recipes. Another creative way to incorporate these seeds is to powder them and add them to shakes and smoothies.
Soubhik Chakrabarti, CEO, Canada Hustle
Add Nuts and Seeds to Stir-Fries
I tried many ways to include nuts and seeds, but my favorite is adding them to stir-fries. I like to toast sesame seeds and sprinkle them over the finished dish. It adds a nice crunch and a deep, nutty flavor that brings everything together.
Sometimes, I mix in crushed peanuts or cashews as well. They soak up the sauce and add a heartier texture, which makes the meal feel more satisfying. It’s such an easy way to enhance the flavor and nutritional value without complicating the recipe.
Shaun Bettman, Chief Executive Officer, Eden Emerald Mortgages
Boost Meals with Nutritious Nuts and Seeds
In my opinion, nuts and seeds are the highlights of vegetarian dishes, though nutritionists consider them a great addition regardless of 
your dietary preferences. I prefer them blended into smoothies or oatmeal for an extra nutrient boost at breakfast. It’s said that almonds, chia seeds, and walnuts are entirely a source of omega-3, protein, and fiber.
Apart from this, I also enjoy using nuts to make delicious sauces or seed toppings for savory meals. For instance, if I want to make a thin sauce, I use cashew nuts since they’re creamy, and the roasted sunflower sauce I use on salads for a crunchy flavor. Such elements are easy to use yet they create a beautiful nutritional balance in sauces.
Nuts and seeds are a great snack option, too, and this is where boring ties are cut because snacking in between meals is quick and hassle-free. A handful of mixed nuts or a pack of trail mix provides energy for the entire day. And the best part is that they’re convenient to carry anywhere and packed with vitamins and minerals.
Akanksha Kulkarni, Health Expert, Prowise Healthcare
Add Nuts and Seeds to Smoothies
I enjoy using nuts and seeds, especially in my vegetarian cooking, since they provide nutrition and flavor to food. I like adding chia seeds or flaxseeds to my smoothie or oatmeal in the morning; it’s one of my favorite ways. These tiny powerhouses are very rich in omega-3 fatty acids, fiber, and protein, which makes a wholesome meal for me at breakfast. I also like to add almonds or cashew nuts to my plant-based milk or sauce where you need cream but no dairy products.
For lunch or dinner, add small portions of crackers with roasted sunflower or pumpkin seeds to your salads. Nuts like walnuts and pecans also go very well with bacon-roasted vegetables due to their enhanced natural sweetness and good texture. When busy in the kitchen, I take raw mixed nuts, including almonds, pistachios, and Azerbaijan-grown hazelnuts, because they are easy sources of energy-providing nutrients.
To make things a little more interesting, I’ve also begun experimenting with making my own nut and seed butter. It is as easy as grinding roasted peanuts or a combination of almonds and sesame seeds to form a paste-like consistency. I eat this on whole-grain bread or use it as a spread for fruits. Some food items help me make my meals tastier and healthier too since they give me the protein, essential fats, and vitamins I need to feel and remain energetic.
Ranveer Brar, Owner, Kashkan Restaurants
Enhance Fruit Salad with Nuts and Seeds
Let me share my favorite way to elevate a vegetarian diet with nuts and seeds; it’s both nutritious and adds a delightful flavor and crunch!
One of my go-to dishes is fruit Salad (chaat). I enhance it by tossing in cashew nuts and raisins for a natural sweetness, while almonds provide a satisfying crunch for crispy texture lovers. For an extra nutrient boost, I also include dried watermelon seeds. You may add what you like.
Fruit Salad (chaat), a popular vegetarian dish, is made with fresh fruits seasoned with spices like chaat masala, black salt, and a dash of lemon juice. Adding nuts and seeds enriches the flavor profile and significantly boosts the dish’s nutritional value, making it an ideal addition to a healthy vegetarian diet.
These flavorful additions make fruits more appealing, especially for kids or anyone hesitant to eat plain fruits. Combining sweet, savory, and crunchy elements transforms the chaat into a fun and irresistible snack.
You wanna make it even more exciting? Try garnishing it with a chocolate sauce or cream drizzle for a dessert-like twist. Another option is to mix the salad (chaat) with cream and a little brown sugar to create a smooth, indulgent texture. For a tangy kick, add a splash of orange juice; it brings a vibrant, citric twist that pairs beautifully with the sweetness of the fruits.
This method is a game-changer for making fruits fun, flavorful, and full of goodness. Give it a try, you might just win over even the pickiest eaters!
Sidra Khurshid, Digital Creator, Pink Dragon Fruit
Make Nut-Based Trail Mix
Vegetarian or not, nuts and seeds make a hearty healthy snack. As an avid hiker, portable snacks are important, and I usually make my own trail mix to take along.
Nuts and seeds are a rich source of many vitamins, minerals, and healthy fats. They provide you with sustained energy not found in other, more sugary snacks.
Some nuts are relatively high in fat content. For this reason, I like to add dried fruits to my mix. Adding dried pineapple and coconut flakes makes a trail mix feel tropical.
Dried apples, with a bit of added cinnamon and nutmeg, combine for a holiday cider-themed mix. There are dozens, if not hundreds, of different ways that you can go about creating your own energy and protein-packed nut-based snacks. Get creative and have fun with it.
Jan Brandrup, CEO, Neurogan Health
Add Nuts and Seeds to Curries
Culturally, my diet skews towards vegetarianism, and I love to make home-cooked dishes. With the most simple ingredients, you can whip up something really delicious.
However, getting the balance of flavors, and especially textures, is a learned art. It is helpful to know some tricks to make your food really stand out. Add nuts and seeds to your curries and soups to add a bit of texture and sweetness. I use sliced almonds, pumpkin seeds, and cashews all the time to jazz up a dish. Nuts and seeds can also be amazing salad toppers. I always grab a bag of them on my Costco runs.
However, it is important to understand when to use nuts, and to use them sparingly. In a dish already filled with a lot of textures and flavors, adding more nuts is akin to putting a hat on a hat. Avoid this temptation, and match the right selection of nuts and seeds to the right dish.
Anuj Mulik, Software Engineer, Featured
Use Almond Butter on Toast
I incorporate nuts and seeds into everything I make, now given that not everyone loves a trail mix (for reasons I don’t fully understand), but there’s no need to go chomping on a dried snack. There are many other ways to incorporate nuts and seeds into your vegetarian diet.
Almonds make a delicious butter and it is a great replacement for margarine. Bonus, it is easy enough to make at home. Simply spread it on toast (whole wheat preferably), rice cakes, or crackers for a protein-rich snack. It’s not only creamy but nutritious as well, a real game-changer, especially when it comes to morning toast.
Almond butter not your thing? Then make yourself a smoothie, the added seeds and nuts will completely change the texture, the best thing about it is you can use almond, cashew, or oat milk when preparing your smoothie, essentially allowing you to double up on flavor. Trust me this is a change you didn’t know you were missing.
Do not forget about the nut flour, coconut, almond, or sunflower seed flour that can be used to make the most delicious baked treats from cakes to cookies to even bread.
Aiden Higgins, Senior Editor and Writer, The Broke Backpacker
Embracing Sustainability with Nuts and Seeds
As nuts and seeds become staples in vegetarian diets, their sourcing and environmental impact are increasingly relevant. To enjoy these powerhouses sustainably:
- Choose Organic and Local: Opt for organic or locally sourced nuts and seeds whenever possible. This reduces the environmental footprint associated with transportation and pesticide use.
- Buy in Bulk: Purchasing in bulk minimizes packaging waste and often reduces costs, making it an eco-friendly and budget-conscious option.
- Support Ethical Brands: Look for certifications like Fair Trade or Rainforest Alliance to ensure ethical sourcing and fair labor practices.
Pro Tip: Store nuts and seeds in airtight containers in a cool, dry place to extend their shelf life and reduce food waste.
Allergy-Friendly Alternatives
For those with nut or seed allergies, there are plenty of substitutes that offer similar textures and nutritional benefits:
- Coconut Flakes: Perfect for trail mixes or as toppings for smoothies and desserts.
- Roasted Chickpeas: A crunchy alternative to nuts, ideal for snacking or adding to salads.
- Sunflower and Pumpkin Seeds: Great for those avoiding tree nuts but still wanting protein, fiber, and omega-3s.
Pro Tip: Experiment with toasted oats or quinoa for a nut-free granola or baked goods crunch.
Pairing Nuts and Seeds with Ingredients
To elevate vegetarian dishes, consider these pairing suggestions:
- Pistachios: Complement citrus salads or rice pilafs for a vibrant, tangy twist.
- Sesame Seeds: Pair soy sauce in stir-fries or sprinkle on avocado toast for added nuttiness.
- Almonds: Match with roasted vegetables or blend into sauces for a creamy finish.
- Chia Seeds: Enhance berry-based smoothies or puddings for a nutrient-dense treat.
Pro Tip: Create a balance of textures by pairing crunchy seeds with creamy elements like yogurt or soft cheeses.
Batch-Prep Ideas for Nut-Based Staples
Save time during the week by preparing these nut-based essentials in advance:
- Nut Butter: Blend roasted almonds, cashews, or peanuts with salt and honey for a homemade spread.
- Energy Bars: Combine dates, oats, and a mix of seeds for a portable, nutrient-packed snack.
- Roasted Seed Mixes: Toast pumpkin, sunflower, and sesame seeds with spices for an easy salad topper or snack.
- Cashew Cream: Blend cashews with water, lemon juice, and garlic for a versatile dairy-free sauce.
Pro Tip: Store prepped items in the fridge or freezer for maximum freshness and convenience.
Incorporating Nuts and Seeds into Meal Prep
Adding nuts and seeds to weekly meal prep plans can streamline healthy eating:
- Breakfast Prep: Make chia pudding or seed porridge for quick, ready-to-eat breakfasts.
- Lunch Additions: Pre-toast nuts and seeds for easy salad toppings or stir-fry garnishes.
- Dinner Enhancements: Prepare nut-crusted tofu or nut-based sauces in bulk to reduce cooking time.
With a little planning, nuts and seeds can become a seamless and sustainable part of any vegetarian diet.