How Do I Eat Raw Cacao?

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raw cacao

A few weeks ago, I was ordering a few essentials from Amazon, but needed something else to put my amount over $25 to get free shipping because well, I don't enjoy paying for shipping.  I'm sure you understand!  So, I found raw cacao nibs, knew they were good for me, and thought:  "chocolate? yes please!" and added it to my cart.  Well, when they came in the mail, I opened up the package and had a brief thought of "I bet these are going to be gross," but I tossed a couple in my mouth anyway and yup, I was right.  They aren't good by themselves.  But well, neither is cocoa powder, so I knew I needed to give them a chance.  But how?  I went in search of recipes and asked my friends for recommendations.  The number one thing I love to use raw cacao nibs in is Overnight Oatmeal.  I don't know where I found the recipe first, but I saw that Mama Goes Bam has it on her blog today!  Basically you put oatmeal, milk, Greek yogurt, and any extras in a jar and leave it overnight to have a yummy, healthy, protein packed breakfast in the morning.  I added 1 tsp of raw cacao nibs to a recipe for chocolate overnight oatmeal and it was delicious, of course.  The cacao nibs provide a crunch and a bit of a dark chocolate flavor.  It was perfect.  And it's one of those "a little goes a long way" breakfasts because a small jar of this stuff lasts me until lunch time and that really is saying a lot because I'm usually hungry an hour after breakfast!  

Benefits of raw cacao:

  • full of iron, dietary fiber, calcium, zinc, potassium, and antioxidants 
  • raises levels of serotonin and acts as an anti-depressant
  • can help reduce symptoms of PMS
  • stimulates secretion of endorpins (source:
  • one of the highest dietary sources of magnesium
  • reduces appetite
  • supports cardiovascular health
  • lowers blood pressure
  • improves digestion

Other ways to use raw cacao:


raw cacao nibs

  • For a sweet, healthy treat, I top plain Greek yogurt with organic chocolate sauce and raw cacao nibs on top.  They provide a bold crunch that makes a nice snack!
  • Chrystal from Happy Mothering suggests putting raw cacao in granola bars and muffins.  Yum!

​Recipes containing raw cacao nibs:

raw cacao nibs

photo property of The Spiced Life

raw cacao nibs

photo property of The Spiced Life

These recipes use cacao powder, which is raw, unsweetened powder from the cacao bean:  (Note that it is different from "cocoa powder.")

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Gena is the mom of three boys, ages 7, 5, and 2. She is the wife of a great man, a Christian, blogger, and former kindergarten teacher turned stay-at-home mom. They live in the Dallas/ Ft. Worth, Texas area.


  1. Thanks for including me! I am always seeing raw cacao powder and wondering what to do with it so I am excited to check out those links especially!

  2. So interesting … this is totally new to me!  Thanks for the information.

  3. I'm a huge sweets fan, but they don't really fit into my "healthy eating" plan.  I'm definitely going to give the Greek Yogurt with the raw cacao a try next time I'm craving something sweet. 

  4. Thanks for including me!  Excited to see all the other options, as well.  Would love to incorporate more raw cacao into my diet!!

  5. I just got some raw cacao to try! I'm pinning this so I can try out some of these recipes!

  6. Thanks for the great list! This would be a much better alternative for my chocolate cravings!

  7. Very cool! Thanks for including our recipe! The peanut butter cookies are fantastic 🙂

  8. Oh these look so delicious! That yogurt dish looks awesome, and I love that zucchini recipe too. I'm wondering what brand is best, though. Thanks for sharing these!

  9. So many great recipes, thanks for sharing them! I can't wait to try them out. 


  1. […] Gena of Life with Captain Fussybuckets has some great tips, suggestions, ad recipes for using raw cacao! […]

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