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Pumpkin season is here, which means everything will contain the flesh of the orange squash for the next month.  But the yummy and nutritious seeds inside this season’s top squash are not to be forgotten!  Roasted pumpkin seeds are a delicious and healthful snack.  Roasted pumpkin seeds can be enjoyed on their own or sprinkled on top of breakfast cereal, yogurt or oatmeal.  I personally love to toss them in salads or quinoa dishes for an extra and unexpected salty-sweet crunch.

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One ounce of pumpkin seeds (about a handful) provides 5 grams of plant-based protein and 5 grams of fiber.  Plus, they contain heart-healthy fats (omega 3 and omega 6) and offer important minerals including iron and zinc.

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So, how do you make this healthy seed completely addictive?  Just add a little bit of sweetness and a sprinkle of salt (no oil or butter required).  These roasted pumpkin seeds will disappear quickly thanks to just a little maple syrup and some salt.

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And talk about easy… this recipe can be ready in less than 15 minutes (2 minutes of prep and 10 minutes in the oven) with minimal clean up.  That means you are less than 15 minutes away from this incredibly irresistible snack.  No fancy cooking techniques are required.  Can you measure, pour and stir?  Then you got this one.


Sweet & Salty Roasted Pumpkin Seeds (oil-free)

  • Author: EatingbyElaine
  • Prep Time: 2 mins
  • Cook Time: 10 mins
  • Total Time: 12 mins


Oil free and completely addictive. Tastes like pumpkin brittle but better!



  • 1 cup raw pumpkin seeds or pepitas
  • 1/2 tablespoon pure maple syrup (I use organic grade B maple syrup)
  • 1/4 teaspoon fine grain sea salt


  1. Preheat oven to 325 degrees and line a large baking sheet with parchment paper (not wax paper).
  2. In a small bowl stir to combine pepitas, maple syrup and salt until seeds are fully and evenly coated.
  3. Pour seeds onto parchment paper and bake for 10 minutes.
  4. Allow to cool before handling the seeds. Enjoy once the seeds have cooled or store in a glass container in the refrigerator for up to 10 days.

  • Category: snack

Roasted Pumpkin Seeds