Sweet Roasted Pumpkin Seeds: A Simple and Healthy Snack Recipe

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Learn how to make sweet roasted pumpkin seeds with maple syrup, cinnamon, and olive oil. A quick and healthy snack idea perfect for fall. Ready in under 20 minutes!

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These sweet roasted pumpkin seeds have quickly become a household favorite. My kiddos and my husband (they fight over them) love the crunchy sweet flavor and they are perfect to add into a salad or to eat as a snack paired with a little cheese. I start making these in fall when my pumpkins are ready, saving and roasting the seeds, and continue well into the winter buying seeds from my local grocery store to roast. Using whole, real ingredients these really are the perfect snack for fall and beyond.

Why You’ll Love This Recipe

• Easy and quick to make (under 20 minutes).
• Naturally sweetened with maple syrup.
• A healthy snack loaded with nutrients like magnesium and zinc.

Ingredients Breakdown

Benefits of Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are tiny nutritional powerhouses. They’re rich in magnesium, zinc, and healthy fats that support heart health, immune function, and energy production. They’re also a great plant-based protein source, making them a perfect snack to fuel your day or satisfy cravings between meals.

Why Maple Syrup is a Great Natural Sweetener

Maple syrup is a minimally processed natural sweetener that adds a rich, caramel-like sweetness to recipes. Unlike refined sugar, it retains trace minerals like manganese and zinc, offering a slightly healthier alternative without compromising flavor. Its liquid consistency ensures an even coating on the pumpkin seeds, helping the sweetness penetrate every bite.

Flavor Depth from Cinnamon and Olive Oil

Cinnamon is more than just a warm, aromatic spice—it has anti-inflammatory properties and pairs beautifully with the natural sweetness of maple syrup.

Olive oil plays a dual role in this recipe: it helps the maple syrup and cinnamon stick to the seeds and ensures they roast to a crisp, golden perfection. Plus, its subtle fruity flavor adds a gourmet touch.

Step-by-Step Instructions

• Preheat your oven to 350°F (175°C).
• Prep the pumpkin seeds if necessary. If you are using pumpkin seeds straight out of a pumpkin you will want to make sure they are clean and dry before roasting.
• Next, spread the pumpkin seeds on your sheet pan and add all olive oil, maple syrup, salt, and cinnamon.
• Using a spatula mix the ingredients with the pumpkin seeds to coat evenly.
• Spread evenly on your baking sheet and roast for 10-15 minutes, stirring halfway.

💡 Pro Tip: Watch closely to prevent burning and make sure to cover your sheet pan with parchment paper unless you are using this stoneware pan.

Pro Tips for Success

• Make sure that you evenly coat the pumpkin seeds with all ingredients to ensure even roasting.
• If your oven has a roast feature, I recommend using that at 350°F as it will give the seeds a beautiful crunch. Of course, using the oven on bake will do the same, but it can take it a bit longer.
• Keep an eye on the pumpkin seeds when roasting, stirring halfway to prevent burning. You are looking for a golden brown color.
• When the seeds are done, let them cool on the pan to room temperature as they will start to harden providing that crunch.
• Store your sweet roasted pumpkin seeds in a glass jar or container to maintain crunch.

Serving Suggestions

• As a snack on its own or paired with a little cheese.
• Topping for yogurt, oatmeal, or salads. Check out my WINTER SALAD for the perfect pairing!
• Perfect addition to fall-themed charcuterie boards.
• Mix with dried fruits or dark chocolate for a trail mix.

If you try this recipe and love it, I would love it if you could come back and give it 5 stars! Tag me on instagram @my.colorado.kitchen