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Maple, Vanilla and Pumpkin Spice Pumpkin Seeds

Updated: Nov 5, 2018


This recipe is a result of a craving I had for something sweet, salty and crunchy and of course, we are at the beginning of pumpkin-everything season. I love pumpkin seeds, because they're delicious, but they're also a plant-based complete protein, meaning pumpkin seeds contain all nine essential amino acids. They're also a source of anti-inflammatory omega-3 fatty acids, iron, and zinc. Most store-bought candied nuts and seeds are loaded with sugar, trans fats and sodium, so I tried to make own so that I could control the ingredients - and they came out fabulous! I'm going to be bookmarking this recipe for simple, DIY gifts to bring when attending holiday parties, or as a party favor of my own (and I'll also be keeping these in my pantry to snack on)!

roasted pumpkin seeds with maple vanilla and pumpkin pie spice
Maple Vanilla Pumpkin Spice Pumpkin Seeds!

Ingredients (yields 8 one-quarter cup servings):

2 C raw, hulled pumpkin seeds (no salt added)

2 Tbsp plus 1 tsp maple syrup

2 tsp pumpkin pie spice

1 1/2 tsp ground cinnamon

1/4 tsp salt

1 tsp pure vanilla extract

Nonstick cooking spray


1. Preheat oven to 275 degrees Fahrenheit.

2. Spray baking sheet with nonstick cooking spray (Hint: I like to first place aluminum foil on baking sheet, then spray the foil with cooking spray to make clean-up easier)

3. Place pumpkin seeds on baking sheet and distribute evenly into a thin layer

4. Drizzle maple syrup over pumpkin seeds. Add spices (pumpkin pie spice, cinnamon, salt). Then, drizzle vanilla extract over pumpkin seeds.

5. Use a spoon to mix the ingredients, then leave pumpkin seeds in a thin, even layer.

6. Bake in oven for approximately 30-35 minutes, mixing occasionally (about every 15 minutes) and always leaving pumpkin seeds in a thin, even layer.

7. Let cool completely (approximately 10-15 minutes). Store in an airtight container.

*These are delicious when warm and fresh out of the oven, but be warned they will be extra messy then - and very hot!

Nutritional Analysis Per Serving (1 serving = 1/4 C pumpkin seeds)

Calories 198 calories, Total Fat 14 g, Saturated Fat 4 g, Cholesterol 0 mg, Carbohydrates 9 g, Fiber 0 g, Protein 9 g, Sodium 79 mg, Calcium 12 mg

*Please note: If you are in the elimination phase of a low FODMAP diet, one serving is ~2 Tbsp as pumpkin seeds are low FODMAP in this serving. Make sure to speak with your dietitian if you have any questions!

*This recipe is free from gluten-containing ingredients. However, if you need to avoid potential sources of cross-contamination, as in the case of celiac disease, I recommend using certified gluten free products, such as spices

maple, vanilla, pumpkin spice pumpkin seeds roasting
These roasted pumpkin seeds make the house smell amazing!



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