Years ago I was at a company holiday party and there was a cookie exchange. I don’t even remember what kind I made, but I do remember that people went nuts over the hazelnut-stuffed cookies.
The crowd. Went. Wild.
Personally, I don’t get it. Hazelnut is not the end-all-be-all to me. But it’s not always about me, and I cannot deny the popularity of hazelnut, from spreads to coffees to holiday cookie contests.
I realize maybe some of my ill sentiments toward hazelnuts stem from coming in a sad second to those cookies, so I’m burying the hatchet and giving the crowd what it wants.
After all, hazelnut did nothing to you, and who am I to tell you not to eat something you find incredibly tasty?
I’m sure you’re all familiar with a popular chocolate hazelnut spread that flies off the shelf.
Unfortunately, its sugar content means it’s not appropriate for keto. Sorry!
But look on the bright side – you’re making a keto chocolate hazelnut truffles recipe, so there’s got to be chocolate coming in at some point, right?
Yes. Patience friends.
Hazelnut does in fact exist in a non-chocolatey state. Like any nut butter, be sure to scope out the ingredient label and make sure you’re not buying a product with added sugar.
It can be a little trickier to find than your peanut butters and almond butters. If you’re having trouble locating a good jar without ingredients you don’t want, you can always find some online or make your own.
What’s So Great About Hazelnuts?
Nut growers go to great lengths to share the virtues of their particular nuts. Think about it.
There are magazine ads and commercials for the most popular nuts like pistachios and almonds.
Hazelnuts haven’t gotten as much airtime, but that doesn’t mean there aren’t some great benefits for those who consume them.
They are high in nutrients (yay!) and particularly manganese. In fact, a serving of hazelnuts contains 87% of your recommended dietary intake.
That’s super. But I’ll bet you’re wondering what manganese even does.
It does a lot.
For starters, manganese helps regulate your metabolism. And who doesn’t want help in that department?
Your body also relies on manganese to help with the absorption of important vitamins like vitamins E and B.
Manganese helps ensure healthy bones. Post-menopausal women are often deficient in manganese, so supplementation can be helpful in these cases to protect against osteoporosis.
Even More Hazelnut Benefits
Like most nuts, hazelnuts offer a good source of healthy fats, an important part of keto. The hazelnut contains a lot of antioxidants to help protect you from disease.
Studies have also linked high consumption of hazelnuts with lower rates of cancer.
The high vitamin E content in hazelnuts (and other nuts) makes them an excellent choice for brain health as well.
Just make sure you don’t go overboard with dessert, even if it’s keto.
- 6 Tablespoons (180 g) hazelnut butter, warmed
- 2 Tablespoons (30 ml) coconut oil, melted
- 1/4 cup (24 g) cacao powder, plus more for dusting
- Stevia or erythritol, to taste (optional)
- Mix everything together.
- Place in the fridge to solidify a bit more.
- Use a spoon to scoop out and form small balls.
- Roll in some cacao powder.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 3 g
- Calories: 157
- Sugar: 0 g
- Fat: 14 g
- Carbohydrates: 5 g
- Fiber: 2 g
- Protein: 3 g