Crunchy Cinnamon Maple Roasted Pumpkin Seeds
Pumpkins are one of the most versatile foods of the season — and the pumpkin itself is not the only part worth eating.
One of my favorite fall snacks is actually hiding inside the pumpkin: the seeds.
Pumpkin seeds, also called pepitas, are crunchy, satisfying, full of flavor, and packed with nutrients. They’re one of my favorite easy snacks when I want something with a little crunch that also brings protein, healthy fats, magnesium, and zinc to the table.
And the best part? If you’re carving a pumpkin, you can turn something you might normally throw away into a delicious snack.
I love adding roasted pumpkin seeds to salads and soups, sprinkling them over oatmeal or yogurt, tossing them into trail mix, blending them into smoothies, or adding them to homemade protein balls. They’re one of those simple ingredients that can make an everyday meal feel a little more special.
This cinnamon maple version is my favorite for fall. It’s lightly sweet, warmly spiced, crunchy, and incredibly easy to make.
The perfect afternoon high protein treat!
Recipe
Ingredients
Servings: 8
Ingredients
2 cups raw pumpkin seeds, removed from a pumpkin or store-bought pepitas
1 tablespoon melted coconut oil or olive oil
1 tablespoon pure maple syrup
1 teaspoon cinnamon
½ teaspoon pumpkin pie spice
¼ teaspoon sea salt
Instructions
If using fresh pumpkin seeds, rinse away the pumpkin pulp and pat the seeds completely dry. For especially crispy seeds, let them dry overnight.
Preheat oven to 325°F.
Add the pumpkin seeds to a bowl and toss with the melted oil, maple syrup, cinnamon, pumpkin pie spice, and sea salt.
Spread the seeds evenly onto a parchment-lined baking sheet.
Roast for 20–30 minutes, stirring halfway through, until golden and crunchy.
Allow the seeds to cool completely before eating. They’ll continue to crisp up as they cool.
Store in an airtight container once completely cooled.
Why Pumpkin Seeds Are So Nourishing
Magnesium
Pumpkin seeds are a great source of magnesium, a mineral involved in hundreds of processes throughout the body. Magnesium supports energy production, normal muscle and nerve function, and relaxation.
Zinc
Pumpkin seeds are also rich in zinc, which plays an important role in immune function, cell health, and reproductive and hormone-related processes.
Healthy Fats
The healthy unsaturated fats in pumpkin seeds add staying power and help make them a satisfying snack. Healthy fats also support heart health and help your body absorb fat-soluble nutrients.
Plant-Based Protein
Pumpkin seeds provide plant-based protein, making them a great way to add a little more protein to snacks and meals. Pair them with other protein-rich foods for an even more balanced snack.
3 Ways to Flavor Your Pumpkin Seeds
The cinnamon maple version is perfect when you're craving something sweet, but pumpkin seeds are incredibly versatile. Try one of these combinations instead.
Savory Chili Lime
2 cups pumpkin seeds
1 tablespoon olive oil
½ teaspoon chili powder
½ teaspoon smoked paprika
Lime zest
Sea salt
Toss everything together and roast according to the directions above.
Garlic Herb
2 cups pumpkin seeds
1 tablespoon olive oil
½ teaspoon garlic powder
1 teaspoon dried rosemary
Sea salt
Toss together and roast until golden and crunchy.
Pumpkin Spice
2 cups pumpkin seeds
1 tablespoon melted coconut oil
1 tablespoon maple syrup
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ground ginger
Toss together and roast until golden and fragrant.
Ways to Use Your Roasted Pumpkin Seeds
Don't limit these to snack time. Keep a jar in your kitchen and use them throughout the week.
Sprinkle over Greek yogurt
Add to oatmeal
Toss into salads
Use as a crunchy soup topping
Add to homemade trail mix
Mix into protein balls
Sprinkle over roasted vegetables
Add to smoothies
Eat by the handful for an easy snack
My Favorite Fall Nutrition Hack
This is one of those recipes that reminds me that healthy eating doesn't have to be complicated.
Sometimes it's simply about looking at the foods already in front of you a little differently.
So this fall, if you're carving a pumpkin, save the seeds. Give them a rinse, dry them well, season them up, and turn them into a crunchy, nutrient-packed snack you can enjoy all week.
A little less food waste, a lot more flavor, and one more delicious way to enjoy pumpkin season.