The Best Cacao Nibs For Snacking & Baking | 2023

Do you love the intense taste of chocolate that is slightly bitter and nutty, without all the sugar found in traditional chocolate bars? If so, you might find that cacao nibs are a great option for snacking and baking. These are small pieces of crushed cacao beans that have been dried, fermented and crushed into small and dark nibs. Cacao nibs can be roasted or they can be consumed raw.

While many chocolate bars don’t have a lot of nutritional benefits, cacao nibs are considered superfoods. They are low in sugar compared to other chocolate products — and they have iron, magnesium, manganese, copper, and many other nutrients. They provide a healthy source of protein, fiber and fat and help to keep you full. Cacao nibs also include plant compounds such as flavonoid antioxidants, which offer several health advantages.

Aside from their nutritional benefits, cacao nibs have anti-inflammatory properties and may boost immune health. For those that deal with blood sugar issues, cacao nibs can regulate and control blood sugar levels. They have also been also linked to improving heart health and reducing factors for heart disease. Not only that, cacao may have anti-cancer-spreading properties.

Keep in mind that cacao nibs do have some side effects. They contain caffeine and theobromine: consumed in excess, these can cause side effects like anxiety, sleeping issues and jitteriness. Women who are pregnant are more vulnerable to these types of side effects and should consult with a doctor before eating cacao nibs. Those who are allergic to dietary nickel or chocolate should also not consume cacao nibs.

• If you’re expecting cacao nibs to taste like a smaller version of your favorite candy bar, you’re out of luck. Cacao nibs do not have a sweet flavor found in most chocolate products. Instead, they are slightly bitter and complex. The texture of cacao nibs is similar to roasted coffee beans: chewy and crunchy all at once.
• If you have raw cacao nibs that have not been roasted, you can toast them in a dry skillet to give them a crunchier texture and to add a nutty flavor. This also helps take away some of the bitterness.
• To make your cacao nibs last longer, be sure to store them in an air-tight container. Place the container in a cool, dry location such as a pantry. This way, the cacao nibs will last for several years. If they are in a resealable package, be sure to squeeze all of the air out of the bag before closing it up. You can also place them in a glass jar that has a tightly-sealed lid.
• You can also freeze cacao nibs. Keep in mind that for the best results, you want to make sure there is no moisture in the packaging when you place them in cold storage.
• If the cacao nibs begin to smell off or you notice any signs of rot or mold, discard them immediately and do not consume them.
• Consider adding cacao nibs to your morning meal on top of yogurt and granola or with your cereal. Or, add cacao nibs to smoothies for a more intense flavor. If you’re having ice cream for dessert, be sure to sprinkle a couple of cacao nibs on top. You can also incorporate them into savory sauces, such as mole or barbecue. If you enjoy warm drinks, use cacao nibs to accent hot chocolate, lattes or cappuccinos.