Sweet and Spicy Pumpkin Seeds

pumpkinPumpkin seeds are a perfect fall snack. You can use the leftovers from pumpkin carving or buy them at the store, but you always want to spice them up with a bit of flavor. Roasting pumpkin seeds is easy and you can give them any flavor you want. This recipe is my personal favorite. A hint of sweet and a hint of spice paired with vitamins and minerals is the way to go!

Roasting pumpkin seeds whole and at a low temperature gets them crunchy without burning them. These seeds are filled with protein, healthy unsaturated fats, phosphorous, magnesium, and zinc. Per quarter cup they have 3 g protein, 15 mg phosphorous, 42 mg magnesium, and almost 2 g zinc. Phosphorous assists with kidney function, muscle contractions, and nerve signaling. Magnesium helps maintain muscle and nerve function, regulate blood glucose levels and the production of energy and protein, and supports our immune system. Zinc plays a role in immune function, protein synthesis, wound healing, and cell division. Similar to other seeds in nutrient profile they can also be used in  granolas, breads, cookies, or other baked goods.

Sweet and Spicy Pumpkin Seeds


  • 2 cups whole pumpkin seedsDSC_0570
  • 1 tsp olive oil
  • 1 tbsp pure maple syrup
  • 1 tsp dried, crushed rosemary
  • 1/2 tsp sea salt
  • Pinch of cayanne pepper
  • Cooking spray


Preheat oven to 250 degrees F. Line a baking sheet with foil and spray with nonstick cooking spray. In a bowl combine all ingredients and mix until the pumpkin seeds are fully coated. Place pumpkin seeds in a single layer on the prepared baking sheet. Bake for 15 minutes then stir seeds and bake for an additional 15 minutes. Let cool and enjoy!

Serves: 8 | Serving size: 1/4 cup
Calories: 154, total fat: 7 g, total carbohydrates: 19 g, dietary fiber: 6 g, sugars: 1 g, protein: 6 g


What do you like to do with your leftover pumpkin seeds? Tell me below!


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