Ingredients you can use as nut substitutes

Sunflower seeds add crunch. Picture: Pexels Vie Studio

Sunflower seeds add crunch. Picture: Pexels Vie Studio

Published Oct 17, 2023


While nuts are a great addition to many recipes, it’s a very common allergenic and some people may have dietary restrictions that prevent them from eating nuts.

However, there are many other delicious substitutes for nuts that can be used when you’re cooking or baking.

Whether you are allergic to them, simply don’t like them or you’ve run out, here are other ingredients you can use to substitute nuts.


Seeds such as sunflower seeds, pumpkin seeds, hemp seeds, or chia seeds can be excellent substitutes for nuts in various recipes.

They offer similar crunch and texture and also provide a good source of healthy fats, protein, and essential minerals.

Pumpkin seeds. Picture: Pexels Antoni Shkraba


Rolled oats can be used as a nut replacement in certain baked goods like cookies or muffins. They add a pleasant chewiness and a subtle nutty flavour while also providing dietary fibre and other nutrients.


Crushed pretzels can provide a comparable crunch to nuts in certain recipes. They work well as toppings for salads, casseroles, and desserts like cheesecakes or pies.

Pretzels add crunch. Picture: Pexels Lisa Fotios


Coconut flakes or shredded coconut can be a great alternative in both sweet and savoury recipes. They offer a slightly tropical taste and a similar texture to nuts, making them suitable for cookies, cakes and granolas. It’s often used in Asian curries as well.

Dried fruit

Some dried fruits like chopped dates, and raisins can add texture, and a bit of chewiness to your dishes. Like salads, trail mixes, or even savoury dishes like rice pilafs or stews.


Use crushed cereal as a replacement in recipes like bars, crusts, or coatings for added crunch.