Roasted Pumpkin Seeds
Learn How to Roast Pumpkin Seeds with this easy Roasted Pumpkin Seeds recipe. These seeds are completely addicting and they’re one of those delicious healthy snacks that you’ll want to make time and time again.
These homemade roasted pumpkin seeds are lightly sweetened with pure maple syrup, perfectly seasoned with cinnamon, nutmeg, allspice and ginger, then tossed with dried cranberries.
Roasted Pumpkin Seeds Recipe
- Raw pumpkin seeds
- Light olive oil or avocado oil (or another light flavored cooking oil)
- Pure maple syrup
- Spices (ground cinnamon, nutmeg, allspice and ginger)
- Dried cranberries
How to Roast Pumpkin Seeds
If you’ve ever wondered how to roast pumpkin seeds, you’re in for a treat. This roasted pumpkin seeds recipe is super easy to make and they come together in about 30 minutes start-to-finish.
- Mix spices. Combine the spices in a small bowl and set aside.
- Toss seeds with oil. Place the pumpkin seeds and oil in a bowl and toss well, making sure the pumpkin seeds are well coated.
- Bake pumpkin seeds. Spread the pumpkin seeds on a baking sheet making sure they are spread out evenly and bake for about 15 minutes (keep an eye on them and stir to prevent burning)
- Toss seeds in maple syrup. Remove the seeds from the oven and scoop them into a bowl. Add the maple syrup and stir until the seeds are evenly coated with the maple syrup. Sprinkle in the mixed spices to the pumpkin seeds and stir to coat the seeds well.
- Continue baking. Place the pumpkin seeds back onto the cookie sheet (with a new piece of parchment paper if the other is too messy), and bake for another 15-20 minutes (be careful not to let them burn – as they will burn quickly the last few minutes). Stir the seeds once or twice so they bake evenly.
- Add cranberries. Remove the seeds from the oven and let cool completely. After they have cooled completely, toss with the dried cranberries.
- Store. Store seeds in an airtight container.
Why We Love These Roasted Pumpkin Seeds
- They’re completely addicting for starters!
- They turn out delicate, crispy and perfectly seasoned.
- It’s an easy recipe to make!
- This is an inexpensive recipe to make.
- They’re loaded with nutritional benefits.
- I like to toss them on salads instead of croutons for the added nutrition.
- They’re also delish sprinkled on hot oatmeal.
- You can also garnish creamy soups (like this and this Butternut Squash Soup and Roasted Cauliflower Soup) with them (omit the cranberries though).
Benefits of Pumpkin Seeds
- Very good source of magnesium, manganese, iron, copper, zinc, and protein.
- They contain a compound called Phytosterols which lowers cholesterol.
- Good source of vitamin B2 (riboflavin) and folate.
- Rich with anti-inflammatory antioxidants like carotenoids and vitamin E. (1) (2) (3)
- The antioxidants provided in pumpkin seeds can help to reduce inflammation and protect our cells from free radicals.
- Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits (4)
Looking for More Healthy Homemade Snacks
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- 2 cups pumpkin seeds
- 2-1/2 teaspoons light olive oil, avocado oil or another light flavored oil
- 3-1/2 tablespoons pure maple syrup
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- 1/4 teaspoon ground allspice
- 1/4 teaspoon ground ginger
- 1 teaspoon Kosher salt
- 1/2 cup dried cranberries
- Preheat the oven to 300 degrees. Line a cookie sheet with parchment paper.
- Combine the spices in a small bowl and set aside.
- Place the pumpkin seeds and canola oil in a bowl and toss well, making sure the pumpkin seeds are well coated.
- Spread the pumpkin seeds on a baking sheet making sure they are spread out evenly.
- Bake for 15 minutes. Stir the seeds occasionally.
- Remove the seeds from the oven and place them in a bowl.
- Add the maple syrup and stir until the seeds are evenly coated with the maple syrup.
- Add your mixed spices to the pumpkin seeds and stir to coat the seeds well.
- Place the pumpkin seeds back onto the cookie sheet (with a new piece of parchment paper if the other is too messy), and bake for another 15-20 minutes (be careful not to let them burn - as they will burn quickly the last few minutes).
- Stir the seeds once or twice so they bake evenly.
- Remove the seeds from the oven and let cool completely. After they have cooled completely, add the dried cranberries and toss well
- Store in sealed container.
Amount Per Serving: Calories: 191Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 215mgCarbohydrates: 28gFiber: 5gSugar: 14gProtein: 4g
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.