How to Eat Walnuts: Simple Ways to Add Akhrot to Your Meals
Quick answer: The easiest way to eat walnuts is a small handful (about 30 g, roughly 7 whole kernels) as a snack. Beyond that, chop them into breakfast, add them to salads and raita, grind them into Kashmiri walnut chutney, or use them in halwa, cakes and cookies. Light toasting brings out the flavour and softens the bitterness.
For the basics, see our walnut (akhrot) guide.
1. As a Simple Snack
- Plain, as they are.
- With a date or two, or a few raisins, for natural sweetness.
- Mixed with almonds and pumpkin seeds as a homemade trail mix.
- Soaked overnight if you prefer them soft and mild; see Soaked vs Unsoaked Walnuts.
2. At Breakfast
- Chopped into oats, daliya or porridge.
- On poha or upma for crunch.
- Stirred into curd or yoghurt with honey and fruit.
- Blended into a banana or date smoothie.
- Crushed over toast with honey or nut butter.
3. In Kashmiri Cooking
- Walnut chutney: walnuts ground with curd, green chilli, mint or radish and salt. A classic Kashmiri side.
- Halwa and sweets: walnuts add body to suji, atta and carrot halwa.
- Gravies: a spoon of walnut paste thickens and enriches korma-style gravies.
4. In Salads and Raita
Toasted walnuts pair well with apple, pear, beetroot, cucumber and leafy greens. In raita, they add crunch and a nutty depth.
5. In Baking
Brownies, banana bread, walnut cake, cookies and muffins all welcome walnuts. Walnut pieces are the better buy for baking because looks do not matter once they are mixed in.
How to Toast Walnuts
- Heat a dry pan on low to medium heat.
- Add the kernels in one layer.
- Stir often for 3 to 5 minutes, until fragrant and lightly golden.
- Tip them onto a plate straight away so they stop cooking.
Walnuts burn quickly; take them off the heat the moment they smell toasty.
How Much to Eat
A common portion is about 30 g a day. Walnuts are calorie-dense, so they work best in place of other snacks rather than in addition to them. Nutrition details are in Walnut Nutrition.
Which Walnuts for Which Use?
| Use | Best form |
|---|---|
| Snacking, gifting | Halves or in-shell |
| Breakfast, chutney, cooking, baking | Pieces (better value) |
| Long storage | In-shell |
More on choosing the form in In-Shell Walnuts vs Walnut Kernels. If you are buying, see our Kashmiri walnut kernels and in-shell walnuts.
Frequently Asked Questions
What is the best time to eat walnuts?
There is no proven best time. Morning with breakfast or as a mid-day snack is simply convenient for most people.
Can I eat walnuts with milk?
Yes. Many families add chopped walnuts to warm milk or kheer.
Should I remove the skin before eating?
No, the skin is edible. If it tastes too bitter, try toasting or soaking first.