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Are pecans good for smoothies?

Smoothies are a delicious and nutritious way to start the day or get an energy boost any time. Typically made by blending fruit, vegetables, dairy or dairy alternatives, and a liquid like juice or milk, smoothies can be endlessly customized to suit different tastes and nutritional needs. One ingredient that can be a nutritious addition to smoothies is pecans.

Nutritional Benefits of Pecans

Pecans are loaded with nutrients and antioxidants. One ounce (about 19 halves) contains:

  • 196 calories
  • 20g fat
  • 3g protein
  • 3g fiber
  • Minerals like magnesium, phosphorus, potassium, calcium, iron, zinc, selenium
  • Vitamins like thiamin, riboflavin, niacin, vitamin B6, folate, vitamin E
  • Antioxidants like ellagic acid, vitamin E, lutein, zeaxanthin, beta-carotene

This nutrient profile makes pecans a healthy addition to smoothies. The good fats provide energy and help you feel full. The fiber aids digestion. And the vitamins and minerals deliver a dose of micronutrients. The antioxidants can reduce oxidative stress and inflammation in the body.

Smooth Texture

In addition to nutritional benefits, pecans can add substance and a smooth, creamy texture to smoothies. Their high fat content makes them blend easily into liquid ingredients like milk or yogurt. The nuts break down during blending to produce a rich, smooth mouthfeel.

You can also soak or roast pecans before adding them to smoothies to soften them even more. Soaking allows them to blend more efficiently while retaining their crunch. Roasting brings out their natural oils, producing a buttery flavor and silkier texture.

Flavor Pairings

Pecans have a distinctive nutty, sweet, and buttery taste that complements many ingredients popular in smoothies:

  • Fruits: bananas, berries, apples, peaches, mangoes, pineapple, dates
  • Vegetables: spinach, kale, avocado, carrots
  • Dairy: milk, yogurt, kefir, cottage cheese
  • Seeds and nuts: almonds, walnuts, cashews, chia seeds, flaxseeds
  • Sweeteners: honey, maple syrup, vanilla, cinnamon

Pecans pair well with both sweet and savory ingredients, making them a versatile smoothie addition. They add nutty undertones and texture that complement the flavors of fruits, vegetables, and spices.

Potential Drawbacks of Pecans in Smoothies

While pecans can be a tasty and healthy addition to smoothies for many people, there are some potential drawbacks to consider:

  • Allergies: Tree nuts like pecans are a common allergy, so avoid them if you have a pecan or tree nut allergy.
  • Texture: Some people dislike the texture of nuts in smoothies. Soaking or roasting pecans before adding to smoothies can help soften them.
  • Oxalates: Pecans contain oxalates, compounds that can contribute to kidney stones in those prone to them. If you regularly get kidney stones, limit high-oxalate foods.
  • Bloating/GI issues: The high fat content of pecans could cause digestive upset like bloating, gas, or diarrhea when consumed in excess, especially if you aren’t used to eating many nuts.

As with any food, moderation is key. Keep portions of pecans small, and discontinue use if you experience any negative symptoms.

How to Add Pecans to Smoothies

Here are some tips for incorporating pecans into smoothies:

  • Use raw, roasted, or soaked pecans. Roasted pecans have the mildest flavor while soaked pecans blend the easiest.
  • Add 1-2 tablespoons (about 15-30g) of pecans to a standard size smoothie.
  • Pulse the pecans in a food processor or blender to break them down before adding other ingredients.
  • Consider pecans as a replacement for ingredients like bananas, avocado, nut butters, protein powder, or dairy to add creaminess.
  • Store any unused soaked or roasted pecans in the fridge for 3-5 days to add to future smoothies.
  • Pair pecans with ingredients like cocoa, cinnamon, maple, and vanilla to highlight their natural sweetness.
  • Toast them for extra crunch if you want some pecan texture rather than a perfectly smooth blend.

5 Delicious Pecan Smoothie Recipes

Here are a few pecan smoothie ideas to try:

1. Chocolate Pecan Smoothie


  • 1 cup milk of choice
  • 1 banana
  • 1 tbsp cocoa powder
  • 1 tbsp pecan pieces
  • 1 tsp maple syrup (optional)

Blend all ingredients until smooth. Top with more pecan pieces if desired.

2. Pecan Pie Smoothie


  • 1 cup milk of choice
  • 1/4 cup pecans
  • 2 pitted dates
  • 1 tsp maple syrup
  • 1/2 tsp vanilla
  • 1/4 tsp cinnamon
  • Pinch of nutmeg

Blend all ingredients until fully combined and creamy. Top with whipped cream if desired.

3. PB & Pecan Smoothie


  • 1 banana
  • 2 tbsp peanut butter
  • 1 tbsp pecans
  • 1 cup milk of choice
  • 1 tsp honey (optional)

Blend all ingredients until smooth and creamy. Sprinkle with crushed pecans.

4. Pecan & Greens Smoothie


  • 1 cup milk of choice
  • 1 cup spinach
  • 1/2 banana
  • 2 tbsp pecans
  • 1 tsp maple syrup or honey (optional)

Blend all ingredients until fully combined. Pour into a glass and top with extra pecans.

5. Pecan & Berry Smoothie


  • 1 cup milk of choice
  • 1/2 cup mixed berries
  • 1 tbsp pecan pieces
  • 1 tbsp Greek yogurt
  • 1 tsp chia seeds

Blend milk, berries, pecans, yogurt, and chia seeds until smooth. Top with extra berries.

Are Pecans the Best Nut for Smoothies?

Pecans aren’t necessarily the single best nut for smoothies compared to all other nuts. However, they do have qualities that make them a great choice:

  • Smooth, creamy texture when blended
  • Mildly sweet nutty flavor
  • High in healthy fats compared to most other nuts
  • Softer than almonds when soaked, easier to break down
  • Richer taste than blander nuts like cashews or macadamias

Other nuts like almonds, cashews, and walnuts can also work well in smoothies depending on your preferences. Pecans offer a balance of rich flavor with a soft texture.

Best Pecans for Smoothies

Look for these qualities when selecting pecans for smoothies:

  • Raw, unsalted: Avoid roasted or salted since they can overpower smoothies. Go for raw to control seasoning yourself.
  • Halves or pieces: Easier to blend than whole pecans. Pieces work if you don’t mind some texture.
  • Good color and aroma: Avoid any pecans that smell musty or look dark and shriveled.
  • Organic if possible: Organic pecans have fewer pesticides if you’re concerned about that.

Store pecans in an airtight container in the fridge or freezer to help preserve freshness and prevent rancidity of the oils. Properly stored, they’ll last 9-12 months.

Are Pecans Healthy?

Pecans can be part of a healthy diet. Benefits include:

  • Rich in unsaturated fats like oleic and linoleic acid
  • Contribute protein, fiber, vitamins, and minerals
  • High antioxidant content from polyphenols, ellagic acid, vitamin E
  • May help lower LDL (“bad”) cholesterol when eaten in moderation
  • Linked to reduced inflammation when substituted for refined carbs

Potential drawbacks include high calorie density in large amounts and very high oxalates for those prone to kidney stones. As with any food, moderation is key. An ounce or two per day can be part of a balanced regime for most healthy adults.


Pecans can be an excellent addition to smoothies. They blend up creamy and smooth, add nutty flavor, and provide a boost of nutrients like healthy fats, fiber, vitamins, minerals, and antioxidants. Their sweet, buttery taste complements both fruit- and veggie-based smoothies. Soaking or roasting them before use can enhance their smoothie appeal. For those without tree nut allergies or digestive sensitivities to nuts, pecans can be a tasty way to nutrify your next smoothie.

Nutrient Amount Per 1 Ounce Pecans
Calories 196
Fat 20g
Protein 3g
Fiber 3g
Magnesium 34mg
Phosphorus 70mg
Vitamin E 2mg