These Honey Roasted Pumpkin Seeds are made with raw pumpkin seeds (also called raw pepitas), sunflower seeds and chia seeds lightly sweetened with honey.  This completely addicting  sweet and salty combo is one of my favorite easy healthy snacks to make.  They’re loaded with antioxidants, essential fatty acids, Vitamin E and zinc!    

Dish with honey roasted pumpkin seeds

Honey Roasted Pumpkin Seeds are super quick and easy to make.  All you do is toss the pumpkin, sunflower and chia seeds with a bit of honey and coconut oil and pop them in the oven.  In 15 – 20 minutes you’ll have a fall treat that’s both completely addicting and loaded with nutritional benefits.

dish with honey roasted pumpkin seeds

Roasted Pumpkin Seeds Recipe

  • Raw pumpkin seeds (raw pepitas) 
  • Unsalted, raw sunflower seeds (shelled)
  • Chia seeds
  • Honey (brown rice syrup or date syrup will work too)
  • Coconut oil
  • Sea salt

How To Roast Pumpkin Seeds

As far as easy healthy snacks go, you’ll love how this recipe comes together in just 15-20 minutes.

  1. Preheat oven to 325 degrees
  2. Heat honey and coconut oil in a medium saucepan over low heat until it melts.
  3. Stir in raw pumpkin seeds (raw pepitas), sunflower seeds and chia seeds to the honey and coconut oil mix.
  4. Lay the seeds evenly on a cookie sheet lined with a silpat or parchment paper.
  5. Bake for 15-20 minutes, or until the seeds turn golden and light brown, stirring every 5 minutes so they evenly bake.
  6. Remove from oven and let cool completely.  The seeds will stick together like brittle.  Break into desired sized pieces.
  7. Store these seeds in a baggie as they do stick together.  They’re easier to break apart in a baggie rather than a jar.
  8. Best eaten same day.

dish with honey roasted pumpkin seeds

Pumpkin Seeds Health Benefits

  • Rich with a compound called Phytosterols which lowers cholesterol.
  • Loaded with minerals like magnesium, manganese, iron, copper and zinc.
  • Good source of vitamin B2 (riboflavin) and folate.
  • Rich with anti-inflammatory antioxidants like carotenoids and vitamin E. (1)  (2) (3)
  • Antioxidants found in  pumpkin seeds may help reduce inflammation and protect cells from free radicals.
  • Rich with other nutrients and plant compounds that provide health benefits. (4)

More Healthy Snack Recipes

dish with roasted pumpkin seeds
Yield: Serves 4 - 6

Honey Roasted Pumpkin Seeds

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes

These Honey Roasted Pumpkin Seeds are made with raw pumpkin seeds (also called raw pepitas), sunflower seeds and chia seeds lightly sweetened with honey.  This completely addicting  sweet and salty combo is one of my favorite easy healthy snacks to make.  They're loaded with antioxidants, essential fatty acids, Vitamin E and zinc!    

Ingredients

  • 1-1/2 cups raw pumpkin seeds
  • 1/2 cup raw shelled sunflower seeds
  • 3 tablespoons raw chia seeds
  • 3 tablespoons honey (brown rice syrup or date syrup will work too)
  • 1 1/2 tablespoons coconut oil
  • 1/2 teaspoon sea salt

Instructions

  1. Preheat oven to 325 degrees
  2. Heat honey and coconut oil in a medium saucepan over low heat until it melts.
  3. Stir to blend
  4. Remove from heat
  5. Add the pumpkin seeds, sunflower seeds and chia seeds to the honey and coconut oil mix.
  6. Using a silicone spatula, stir to blend the seeds until evenly coated.
  7. Lay the seeds evenly on a cookie sheet lined with a silpat or parchment paper.
  8. Bake for 15-20 minutes, or until the seeds turn golden and light brown, stirring every 5 minutes so they evenly bake.
  9. Remove from oven and let cool completely. Will stick together like brittle. Break into desired sized pieces.
  10. Store these seeds in a baggie as they do stick together. They're easier to break apart in a baggie rather than a jar.
  11. Best eaten same day.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 303Total Fat: 20gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 0mgSodium: 1463mgCarbohydrates: 26gFiber: 8gSugar: 9gProtein: 9g

theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.