Protein-Packed Plates Made Easy with California Walnuts
High protein meals are having their moment – and California Walnuts are here to make it deliciously easy. Just one handful (approx. 30 g) gives you 4.4g of plant-based protein, making them a mighty little secret weapon in your kitchen.
But that’s not all. California Walnuts are:
- The only tree nut rich in plant based omega-2 ALA (2.7g per 30g*
- A source of antioxidants and fibre (1.4g per 30g)
- Backed by an approved health claim for heart health relating to CVD
- And has the heart healthy seal of approval from HEART UK
Whether you’re powering up after Pilates, grabbing lunch between meetings, or hosting a relaxed weekend dinner, California Walnuts bring crunch, flavour, and goodness to every bite
The Mealtime MVP
Walnuts are kitchen chameleons. They’re as happy hanging out in a smoky chipotle quinoa as they are topping a bright, citrusy salad. They bring crunch to soft dishes, richness to light ones, and a nutty depth that soaks up whatever flavours you throw at them; you just need a handful of these golden-brown gems.
To help inspire your next creation dish, we’ve put together three easy-to-make, protein-rich recipes that are full of flavour and perfect for any day of the week.
Salmon & California Walnuts with Chipotle Quinoa – 46g of protein per serving (92% of your RI). Smoky, satisfying and full of fibre-rich black beans, crunchy California walnuts finished with creamy cottage cheese
Latin American Style Grains with Eggs and California Walnuts – 32g protein per serving (64% of your RI). A colourful, nutrient-packed bowl of kidney beans, grains, avocado and a perfectly fried egg.
BBQ Chicken with Loaded Veggies and California Walnuts – (59g of protein per serving (118% of your RI) . Big bold flavour meets high protein power! Roasted chicken with a sticky California walnut marinade, served with a medley of beans, broccoli and sweetcorn.
Why Protein?
Protein isn’t just for gym-goers – it helps keep you feeling full, supports muscle health, and fuels your body for whatever the day throws at you. Pair it with heart-healthy fats from California Walnuts, and you’ve got the ultimate mealtime win.
Salmon with Chipotle Quinoa
Ingredients
- 180 g quinoa
- 2 tbsp olive oil
- 4 salmon fillets
- 1 red pepper sliced
- 75 g California Walnuts roughly chopped
- 400 g can black beans drained and rinsed
- 2 tbsp chipotle paste
- ½ x 25g pack parsley chopped
- 150 g cottage cheese
Instructions
- Cook the quinoa in boiling water for 20 minutes until tender, drain well.
- Meanwhile, heat 1 tbsp oil in a large frying pan and fry the salmon for 10-12 minutes, turning occasionally until cooked through, then set aside.
- Add the remaining oil to the pan and fry the pepper, Walnuts and black beans for 4-5 minutes, add the chipotle paste and cook for a further 1-2 minutes then season and stir in the cooked quinoa and parsley, adding a splash of water if required.
- Divide the quinoa between 4 bowls and top with the salmon and cottage cheese.
Nutrition
Notes
Latin American Style Grains with Eggs
Ingredients
- 2 tbsp olive oil
- 200 g cherry tomatoes halved
- 75 g California Walnuts roughly chopped
- 1 tsp ground cumin
- 400 g can red kidney beans drained and rinsed
- 250 g pouch mixed grains
- 4 large eggs
- 2 ripe avocados diced
- Zest and juice 1 lime
- ½ x 25g pack coriander chopped
- 4 high protein flour tortillas and soured cream to serve
Instructions
- Heat 1 tbsp oil in a large frying pan and fry the tomatoes, Walnuts and cumin for 2-3 minutes. Stir in the kidney beans and grains and fry for a further 2-3 minutes.
- Heat the remaining oil in a separate frying pan and fry the eggs for 2-3 minutes, according to taste.
- Stir the avocado, lime zest and juice and coriander into the tomato mixture, season and serve topped with a fried egg.
Nutrition
Notes
Barbecue Chicken with Loaded Vegetables
Ingredients
- For the chicken:
- 3 tbsp tomato ketchup
- 2 tbsp brown sauce
- 1 tsp Worcestershire sauce
- 2 tbsp clear honey
- 1 tbsp barbecue seasoning
- 1 tbsp olive oil
- 25 g California Walnuts finely chopped
- 4 chicken breast fillets flesh scored
- For the vegetables:
- 300 g broccoli cut into small florets
- 100 g frozen edamame beans
- 1 tbsp olive oil
- 400 g can borlotti beans drained and rinsed
- 100 g California Walnuts roughly chopped
- 195 g can sweetcorn drained
Instructions
- Mix all the marinade ingredients together and add the chicken, ensuring it’s completed coated. Marinate ideally for 1-2 hours.
- Preheat the oven to 200oC, gas mark 6. Place the chicken on a baking tray, reserving the excess marinade and roast for 25-30 minutes.
- Meanwhile, blanch the broccoli and edamame beans in boiling water for 2-3 minutes and drain well. Heat the oil in a large frying pan and fry the broccoli mix, borlotti beans, Walnuts and sweetcorn with the remaining marinade and juices from the chicken, for 3-4 minutes.
- Slice the chicken and serve with the vegetables.
Nutrition
Notes
[1] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
[1] Food Standards Agency (2002), McCance & Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry
*Approx. a handful
[1] https://www.efsa.europa.eu/en/efsajournal/pub/2074
