Roasted Pumpkin Seeds

Roasted Pumpkin Seeds (also called roasted pepitas) are completely addicting and they’re one of those delicious healthy snacks that your whole family will love!  They’re made with raw pepitas (raw pumpkin seeds) perfectly seasoned with cinnamon, nutmeg, allspice and ginger, lightly sweetened with pure maple syrup and then tossed with dried cranberries. 

Roasted Pumpkin Seeds in dish

These homemade roasted pumpkin seeds are super quick and easy to make, they make the perfect holiday snack.

 

roasted pepitas in dish

I have always loved to exchange recipes.  There’s something almost eternal about sharing recipes.  I have recipes in my kitchen that have spanned generations, and when I make a recipe, I always recall the person I received it from.  Recipes are gifts that keep on giving.    How many family traditions have been started because of a good recipe?  Well, these roasted pumpkin seeds have been a tradition in my family for many years and I’ve given this recipe out more times than I can count.  They’re completely addictive and so easy to make!

raw pepitas and dried cranberries

ROASTED PUMPKIN SEEDS RECIPE

  • Raw pumpkin seeds (raw pepitas)
  • Canola oil (or light olive oil)
  • Pure maple syrup
  • Spices (ground cinnamon, nutmeg, allspice and ginger)
  • Salt
  • Dried cranberries

HOW TO MAKE PUMPKIN SEEDS

Roasting pumpkin seeds is super easy and they come together in about 30 minutes start-to-finish.

  1. Mix spices. Combine the spices in a small bowl and set aside.
  2. Coat seeds with oil.  Place the pumpkin seeds and canola oil in a bowl and toss well, making sure the pumpkin seeds are well coated.
  3. 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)
  4. 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.
  5. 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. 
  6. Add cranberries.  Remove the seeds from the oven and let cool completely. After they have cooled completely, toss with add the dried cranberries and toss well.
  7. Store.  Store roasted pumpkin seeds in an airtight container.  

bowl of raw pepitas

cookie sheet with raw pumpkin seeds

This is the best pumpkin seed recipe, and here are just a few reasons why I love to make these roasted pumpkin seeds!

  • They’re completely addicting for starters!
  • The pumpkin seeds turn out delicate, crispy and perfectly seasoned.
  • Roasting pumpkin seeds with this easy recipe takes just about 30 minutes.
  • Roasted pepitas make a festive snack for the holidays.
  • 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 these roasted pumpkin seeds (leave out the dried cranberries though).
  • Pumpkin seeds and dried cranberries are inexpensive, especially if you buy them at Trader Joes.
  • They’re loaded with nutritional benefits.

dish with roasted pumpkin seeds and dried cranberries

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)

glass mason jar with roasted pumpkin seeds

HEALTHY HOMEMADE SNACKS 

Originally published 11.2011 – updated 8.2020 and 11.2020

Roasted pumpkin seeds in dish
Yield: 4 - 8 servings

Roasted Pumpkin Seeds

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Roasted Pumpkin Seeds (also called roasted pepitas) are completely addicting and they're one of those delicious healthy snacks that your whole family will love! 

Ingredients

  • 2 cups pumpkin (pepita) seeds
  • 2-1/2 teaspoons canola 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

Instructions

  1. Preheat the oven to 300 degrees. Line a cookie sheet with parchment paper.
  2. Combine the spices in a small bowl and set aside.
  3. Place the pumpkin seeds and canola oil in a bowl and toss well, making sure the pumpkin seeds are well coated.
  4. Spread the pumpkin seeds on a baking sheet making sure they are spread out evenly.
  5. Bake for 15 minutes. Stir the seeds occasionally.
  6. Remove the seeds from the oven and place them in a bowl.
  7. Add the maple syrup and stir until the seeds are evenly coated with the maple syrup.
  8. Add your mixed spices to the pumpkin seeds and stir to coat the seeds well.
  9. 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).
  10. Stir the seeds once or twice so they bake evenly.
  11. Remove the seeds from the oven and let cool completely. After they have cooled completely, add the dried cranberries and toss well
  12. Store in sealed container.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 75Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 354mgCarbohydrates: 16gFiber: 1gSugar: 14gProtein: 0g

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.

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