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)!
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
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