Maple Roast Pumpkin Seeds
30 11

Maple Roast Pumpkin Seeds

Maple Roast Pumpkin Seeds from Weelicious



Whenever I make snacks for Kenya's and Chloe's classes I endeavor to come up with something different than the usual suspects. This doesn't mean I have hours to cook up elaborate dishes for a huge group of kids. Far from it. Whatever I'm preparing needs to be simple, quick and healthy. Every time I make these Maple Roast Pumpkin Seeds I am reminded that they are one of my kids' favorite treats, and that makes me extra happy since they are super easy to make and give my little ones a boost of vegetarian protein.

All you need to do is toss the pepitas (pumpkin seeds) with a touch of olive oil and maple syrup and pop them in the oven. In ten minutes you have a fall treat that's as tasty as an afternoon snack as it is packed in a lunch box!

Maple Roast Pumpkin Seeds  (makes 2 cups - 4 servings)

  • Cook Time: 25 mins,
  • Rating:
    Rate this recipe
Whenever I make snacks for Kenya's and Chloe's classes I endeavor to come up with something different than the usual suspects. This doesn't mean I have hours to cook up elaborate dishes for a huge group of kids. Far from it. Whatever I'm preparing needs...


  • 2 cups pumpkin seeds (also known as pepitas)
  • 1 tablespoon olive oil
  • 2 tablespoons maple syrup


  1. 1. Preheat oven to 350 degrees. 

  2. 2. Combine the pumpkin seeds, olive oil and maple syrup in a bowl and stir to coat. 

  3. 3. Spread the seeds out on a baking sheet and cook for 10 minutes. 

  4. 4. Stir the seeds and cook another 10-15 minutes or until golden and crispy (make sure to keep an eye on them in the last few minutes of cooking so they don’t burn). 

  5. 5. Cool and serve.
Maple Roast Pumpkin Seeds

Nutrition Information

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  5. Rosalie Andren

    February 2, 2013 at 5:26 pm

    This is just amazing. I wish I could do the same.

  6. Jessica

    March 17, 2012 at 5:17 pm

    Catherine, what brand/type of olive oil would you use in this? The Trader Joe’s Spanish olive oil that I have has a strong flavor, probably too strong for this. I love you recipes!

  7. Gayle

    February 6, 2012 at 2:13 pm

    I made these using the Maple/Agave blend syrup from Trader Joe’s. They were delicious and it was so easy… thank you!

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  9. Dona Morrison

    November 17, 2011 at 3:38 pm


    What’s your thought on subbing coconut oil for the olive oil?

    Thanks for sharing the recipe!

  10. Malin

    November 14, 2011 at 7:44 pm

    These are awesome!!! I didn’t have enough pumpkin seeds so used a cup of sunflower seeds instead and we can’t stop eating them. Thanks for a great & simple recipe!

  11. Maureen

    November 10, 2011 at 7:38 pm

    Just cooled down enough to eat and they are so good. 3 yr old is gobbling them up too. Thanks.

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  13. Butterfly Mama

    November 7, 2011 at 10:16 am

    I tried this recipe with Sunflower seeds and my son LOVES them! Thank you for all the inspiration in preparing healthy tasty foods for our children!

  14. Laurel

    November 4, 2011 at 2:49 pm

    Do you suggest using roasted and salted pepitas, or raw? Thanks!

  15. Makai

    November 2, 2011 at 6:52 am

    Mmmmm, sounds good! I like the nutrition in pumpkin seeds, but I’ve been eating Them plain and raw, and that just gets to be well, plain…the maple sounds sooooo yum!

  16. HereticPrincess

    November 1, 2011 at 6:49 pm

    My mom would use the ones from pumpkin carving
    never shelled them either, I still ate them up!

  17. R

    November 1, 2011 at 4:06 pm

    I use the ones from the carving pumpkins and never shell them – they still disappear at my house!

    • Satoru

      February 3, 2014 at 2:36 am

      – Now I wanna see that BIG pumpkin! All that talk and no pructie??? I do love these shots! I especially like that first one. And the shots of your kids are wonderful!

    • catherine

      November 1, 2011 at 5:32 pm

      You could make the seeds inside your pumpkin the same way you make these.

  18. Tara

    November 1, 2011 at 2:04 pm

    Where do you get these? The seeds in the picture are obviously shelled. Is there some kind of trick I don’t know about to shell the ones from fresh pumpkins? We did 10 pumpkins at our Annual Pumpkin Carving Party and I have tons of seeds, but the idea of shelling them is daunting!

    • laurel

      November 1, 2011 at 3:09 pm

      They sell them in the nut/seed section at Trader Joes…

  19. amom

    November 1, 2011 at 1:50 pm

    May be a dumb question, but can you use the ones leftover from pumpkin carving or is this not the right kind of seed?

  20. Melissa

    November 1, 2011 at 12:48 pm

    Oh, man. This comes a day too late for us!

  21. Jamie S.

    November 1, 2011 at 11:58 am

    They look like they are out of the shell in the picture. Are you shelling them first??

    • catherine

      November 1, 2011 at 5:31 pm

      These are the seeds inside what you pull out of the pumpkin. You could make them in the same way those. These are labeled as pumpkin seeds or usually pepitas at Trader Joes and your local grocery.

  22. Anna

    November 1, 2011 at 11:50 am

    No soaking needed? I always thought you had to soak pumpkin seeds.

    • catherine

      November 1, 2011 at 5:30 pm

      No soaking needed :)

  23. carriet

    November 1, 2011 at 10:44 am

    I was hoping that today’s post would be pumpkin seeds. Mine are on a tray waiting for a recipe. I can’t wait to try them!

  24. catherine

    November 1, 2011 at 10:28 am

    As soon as I pulled them out of the oven and poured them in the dish they were both trying to snag handfuls!

  25. Lisa

    November 1, 2011 at 7:19 am

    I love the hand sneaking some in the picture. Adorable! Looks great. I just roasted some yesterday. Good to have a new recipe.