Biscotti are a popular Italian cookie that is often enjoyed with coffee or tea. They are twice-baked, dry, crunchy cookies that have a long shelf life compared to other cookies. But are these crunchy treats actually a healthy snack option? There are pros and cons to consider when determining if biscotti should be part of a balanced diet.
What are Biscotti?
Biscotti originated in the Tuscany region of Italy and the name means “twice cooked” in Italian. Biscotti dough is first baked into a log shape, then after cooling, the log is sliced on the diagonal into individual cookies. The sliced logs are baked a second time until they become dry and crunchy. This double baking is what gives biscotti their signature crisp texture.
Traditional biscotti contain just a few simple ingredients:
- Flour – Usually all-purpose flour or a combination of all-purpose and whole wheat flour.
- Eggs – Biscotti dough contains eggs as a binding agent.
- Sugar – Granulated white sugar adds sweetness and aids in food browning.
- Butter or oil – A fat is used to add richness and moisture.
- Baking powder or baking soda – A leavening agent helps the cookies rise.
- Salt
- Flavorings – Almonds, hazelnuts, pistachios, dried fruit, extracts, etc.
The basic biscotti dough is very versatile and allows for many variations. Popular flavor add-ins include chocolate, lemon, anise, pumpkin, cranberry, coconut, and orange. Glazes, drizzles, and coatings like chocolate or vanilla icing can also be used to decorate the baked biscotti.
Nutritional Profile
The nutritional value of biscotti can vary significantly based on the specific recipe. Here is the approximate nutritional profile of a traditional biscotti made with all-purpose flour, eggs, sugar, oil, and containing nuts:
| Nutrition Facts | Per 1 ounce (approx. 3 small biscotti) |
|---|---|
| Calories | 140 |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 79mg |
| Total Carbohydrates | 18g |
| Dietary Fiber | 1g |
| Total Sugars | 8g |
| Added Sugars | 7g |
| Protein | 3g |
As you can see, biscotti are low in fat and protein and higher in carbohydrates and calories. The low fiber and protein coupled with the high sugar content make them more of a sweet treat than a nutritious food.
The Pros of Biscotti
There are some potential health benefits associated with biscotti in moderation:
Provide a Quick Energy Boost
The carbohydrates and sugar in biscotti can give you a fast jolt of energy. The energy boost won’t last as long as energy from protein or fat, but the initial blood sugar lift can be helpful in certain situations. Enjoying a biscotti with your mid-morning coffee could help you power through the rest of the morning.
Contain Some Beneficial Nutrients
While biscotti are not loaded with nutrients, they do contain small amounts of beneficial compounds:
- Protein – Necessary for building and repairing muscles and tissues
- Iron – Important for blood and oxygen transport
- Fiber – Aids digestion and gut health
- Calcium – Important for bone strength
- Potassium – Helps balance fluids in the body
- Magnesium – Involved in over 300 bodily processes
The quantities are small, but consuming a biscotti does help you meet daily nutrient needs.
Can Be Lower in Fat than Other Baked Goods
Since they only contain a small amount of fat from butter or oil, biscotti tend to be lower in fat compared to cookies, cakes, pies, etc. For those limiting fat intake, biscotti can provide sweetness and crunchiness with less of the fat calories.
Convenient, Long-Lasting Snack
The crunchy texture and low moisture content allow biscotti to stay fresh for a long time without going stale. They are shelf-stable and perfect for grab-and-go snacking. You can easily keep a stash of biscotti at work, in the pantry, or in your bag for a quick on-the-go bite.
The Cons of Biscotti
However, there are also some drawbacks to consider when it comes to biscotti’s nutritional value:
High in Calories and Carbohydrates
At approximately 140 calories per ounce, it’s easy to overeat on biscotti unintentionally. And with 18g of carbohydrates per serving, biscotti can quickly spike blood sugar levels. Those monitoring calories, carbs, and blood sugar levels should be mindful of portion sizes.
Low in Fiber, Protein, and Healthy Fats
Fiber, protein, and healthy unsaturated fats provide more prolonged, stable energy than simple carbs and sugar. But biscotti is lacking in those nutrients. The hunger-satisfying effects of biscotti may wear off more quickly than a snack higher in fiber and protein.
Often Contain Artificial Flavorings or Dyes
Some mass-produced biscotti varieties rely on artificial flavors, food coloring, and chemical preservatives to reduce costs and extend shelf life. These additives provide little nutritional value and may cause adverse reactions in sensitive individuals. Homemade biscotti is less likely to contain artificial additives.
Easy to Overeat
Thanks to their low moisture, crunchy texture, and addictive flavor in many varieties, it can be tempting to overindulge in biscotti. Portion control can be difficult, especially when eating mindlessly out of a bag.
Healthier Biscotti Alternatives
If you want to enjoy the delicious crunch of biscotti with a nutrition upgrade, here are some recipe tweaks to make your biscotti healthier:
Use Whole Grain Flour
Replacing all-purpose flour with 100% whole wheat flour adds more fiber, protein, and nutrients. The heartier texture and nuttier flavor of whole grains pairs nicely with traditional biscotti flavors.
Reduce the Sugar
Cutting back on the granulated sugar decreases the blood sugar spike and calorie density. Try reducing sugar by 1/4 cup at a time until you reach desired sweetness.
Add Nuts and Seeds
Studies show that people who regularly eat nuts and seeds have lower risks of heart disease. Work in 1/4 to 1/2 cup of nuts or seeds per batch of biscotti. Almonds, pistachios, walnuts, chia seeds, and flax seeds make excellent add-ins.
Use Healthy Fats
Replace some or all of the butter with heart-healthy fats like avocado oil or extra virgin olive oil.
Boost Fiber with Add-Ins
Mix in fiber-filled ingredients like oats, dried fruits, coconut flakes, bran cereal, etc.Aim for at least 3 grams of fiber per serving.
Cut Back on Sodium
Limit salt to 1/4 teaspoon per recipe. Herbs, spices, lemon zest, vanilla, and almond extract can provide flavor without excess sodium.
Go Easy on Icing and Glazes
While confectioner’s glaze or drizzled chocolate taste delicious, they add unnecessary calories, carbs, and fat. Use sparingly or leave off altogether.
Add Protein
Consider adding 2-4 tablespoons of protein powder per batch to increase protein and nutrients. Vanilla whey or plant-based protein blends nicely.
Healthy Homemade Biscotti Recipes
If you want to whip up a batch of wholesome biscotti at home, here are some delicious and nutritious recipes to try:
1. Low-Sugar Pistachio Biscotti
Ingredients:
– 2 1/4 cups whole wheat flour
– 1/2 cup raw pistachios, chopped
– 1/4 cup pure maple syrup or honey
– 3 tbsp coconut oil, melted
– 1 tsp baking powder
– 1 tsp vanilla extract
– 1/4 tsp salt
– 2 eggs
Directions:
1. Preheat oven to 300°F. Line a baking sheet with parchment.
2. In a large bowl, whisk together the flour, pistachios, sweetener, coconut oil, baking powder, vanilla and salt.
3. Add the eggs and mix until a stiff dough forms.
4. On a lightly floured surface, divide dough in half and form two logs about 12 inches long by 2 inches wide.
5. Arrange logs 4 inches apart on prepared baking sheet.
6. Bake for 30 minutes until lightly browned.
7. Remove from oven and let cool for 10 minutes. Use a serrated knife to slice logs diagonally into 1/2 inch slices.
8. Lay slices cut-side down on baking sheets. Bake for 10 more minutes until crisp.
9. Let cool completely before serving. Store in an airtight container.
2. Healthy Cranberry Orange Biscotti
Ingredients:
– 2 cups whole wheat flour
– 1 tbsp flaxseed meal
– 1 tsp baking powder
– 1/4 tsp salt
– 3/4 cup sugar or honey
– 4 tbsp unsalted butter, softened
– 2 eggs
– 1 tbsp orange zest
– 1/2 cup dried cranberries
– 1/4 cup sliced almonds
Directions:
1. Preheat oven to 325°F. Line a baking sheet with parchment.
2. In a medium bowl, whisk together flour, flaxseed, baking powder and salt.
3. Using a mixer, beat butter and sweetener until fluffy. Beat in eggs and orange zest.
4. Gradually beat in flour mixture until combined. Stir in cranberries and almonds.
5. On a lightly floured surface, divide dough in half. Shape each into a log about 14 inches long by 2 inches wide. Arrange logs 3 inches apart on prepared baking sheet.
6. Bake for 30 minutes until lightly browned. Cool on pan for 30 minutes.
7. Use a serrated knife to slice logs diagonally into 1/2 slices. Lay slices cut-side down on baking sheet. Bake for 10 minutes, flip and bake 10 more minutes until crisp.
8. Let cool completely before serving. Store in an airtight container for up to 2 weeks.
3. Gluten-Free Chocolate Chip Biscotti
Ingredients:
– 1 1/2 cups almond flour
– 1/2 cup coconut flour
– 1/4 cup flax meal
– 1/4 cup unsweetened cocoa powder
– 1 tsp baking powder
– 1/4 tsp salt
– 1/3 cup pure maple syrup
– 1/3 cup coconut oil, melted
– 3 eggs
– 1 tsp vanilla
– 1/2 cup mini chocolate chips
Directions:
1. Preheat oven to 325°F. Line a baking sheet with parchment.
2. In a large bowl, whisk together the almond flour, coconut flour, flax meal, cocoa powder, baking powder and salt.
3. In a separate bowl, whisk together the maple syrup, coconut oil, eggs and vanilla.
4. Pour wet ingredients into dry ingredients and stir until just combined. Fold in chocolate chips.
5. On a lightly floured surface, divide dough in half. Shape each into a log about 12 inches long and 2 inches wide. Space logs 3 inches apart on prepared baking sheet.
6. Bake for 25 minutes until tops begin to crack. Cool on sheet for 30 minutes.
7. Carefully slice logs diagonally into 1/2 inch slices using a serrated knife. Lay slices cut-side down on baking sheet.
8. Bake for 8-10 more minutes until crisp. Let cool completely before serving.
The Bottom Line
So, is biscotti actually a healthy snack? The answer is – it depends! Traditional biscotti are high in refined carbs and sugars, offering minimal nutritional value. However, when prepared with wholesome ingredients like whole grains, nuts, dried fruit, and healthy fats, biscotti can be an energizing snack that provides fiber, protein, antioxidants, and essential nutrients. Stick to a 1-2 ounce serving sizes to keep calories in check. And limiting yourself to 1-2 biscotti with coffee or tea will help prevent overindulging. Overall, biscotti eaten in moderation can absolutely be part of a balanced diet. Just be mindful of ingredients and portions.
