Getting More Pistachios in Your Diet

Tuesday, October 6th, 2020

Pistachios are a healthy choice to add to your diet. There are so many reasons to make them a daily staple. If you’re not a snacker or need more creative ways to get them in your food, we have some good ideas for you.

Why Should I Eat More Pistachios?

There are so many reasons to eat more pistachios. Other than the fact that they are tasty and fun to snack on, they are packed with nutrients and help keep diseases at bay. Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health. This list should convince you to eat more pistachios.


  • Pistachios have every essential nutrient, except for vitamin C. Pistachios are high in omega-three fatty acids and they have three different types of antioxidants. They also have protein, healthy fats, good carbohydrates, fiber, and vitamin A.
  • They are one of the highest-protein snack nuts, which helps you feel and stay full longer.
  • Pistachios are rich in fiber; which research shows encourages stable blood and glucose levels and digestive regularity.
  • They are beneficial to cardiovascular health and decrease associated disease risk factors. They can support blood flow and blood pressure.
  • They are helpful in reducing inflammation in the body—they key to keeping your body disease free.
  • Pistachios are minimally processed.

Tricks to Incorporating Pistachios into Your Diet.

Studies show that the benefits from eating pistachios start at 1 – 2 handfuls per day. So, you should look to add them to at least one meal per day.

Start with Breakfast

  • Add them as a topper to your oatmeal.
  • Add them to your plain Greek yogurt with some honey and fresh fruit.
  • Mix them into your pancake batter, or just throw them on top.
  • Mix them into muffins.
  • Spread pistachio nut butter on your toast or bagel with a little honey or jam.
  • Blend them into your smoothies.
  • Add them to granola.

Add pistachios to your Lunch

  • Sprinkle them on your salad for a little crunch.
  • Mix them into your chicken salad.
  • Have a pistachio butter and jelly sandwich.
  • Mix them into your rice bowls.
  • Add to your soup.


  • Open a bag and start popping your favorite flavor.
  • Incorporate into a trail mix.
  • Mix into dips.
  • Cheese balls covered in pistachios

Add to your Dinner

  • Encrust your meats with crushed pistachios.
  • Add to your rice and quinoa dishes.
  • Add to your salads.
  • Make pesto with pistachios instead of pine nuts.
  • Add to your asparagus, brussels sprouts, or other vegetable dishes.


There are lots and lots of pistachio dessert recipes out there, from simple to decadent. The internet is a great resource. Add them to ice cream, brownies, cookies, cheesecake and so much more.

For recipes and inspiration check out the Heart of the Desert Pinterest page.

Eat More Pistachios!

Heart of the Desert is a working pistachio ranch and vineyard with four retail establishments in New Mexico. They are best known for their farm fresh pistachios and Award-Winning New Mexico wines. Each store offers wine and pistachio tastings. They offer worldwide shipping and produce attractive gourmet baskets that make great corporate and family gifts. The main store, on the ranch in Alamogordo, offers farm tours that showcases how pistachios are grown and processed as well as a stunning Tuscany themed patio that overlooks the groves and is available for weddings, private parties or enjoying a relaxing glass of wine.