Maple Roast Pumpkin Seeds are a delightful snack that not only taste amazing but also offer a nutritious boost! See just how easy it is to make this irresistible snack that’s perfect for kids and adults alike!
Why I Love Maple Roast Pumpkin Seeds as a Healthy Snack
- Nutrient Powerhouse: Pumpkin seeds, also known as pepitas, are packed with essential nutrients. They’re a great source of protein, healthy fats, fiber, vitamins (like B vitamins and vitamin E), and minerals (including magnesium and zinc).
- Kid-Friendly Sweetness: The natural sweetness of maple syrup adds an enticing touch to these seeds, making them an instant hit with kids. It’s a great way to introduce them to the goodness of seeds while keeping their taste buds satisfied.
- Crispy Crunch: Roasting pumpkin seeds enhances their texture, resulting in a delightful crispy crunch. It’s a satisfying munch that can help curb snack cravings without the guilt.
- Versatile Snacking: Whether you’re at home, on a picnic, or in need of an on-the-go snack, Maple Roast Pumpkin Seeds are a versatile option that fits any occasion.
The Ingredients
- pumpkin seeds (aka pepitas)
- maple syrup
- olive oil
- kosher salt
How to Roast Pumpkin Seeds
1. Preheat: Preheat oven to 350°F.
2. Prep the Seeds: Combine the pumpkin seeds, olive oil, maple syrup and salt in a bowl and stir to coat.
3. Roast to Perfection: Spread the seeds out on a baking sheet and cook for 10 minutes.
4. Stir and Continue: 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. Cool and Enjoy: Once out of the oven, let the Maple Roast Pumpkin Seeds cool on the baking sheet. They’ll continue to crisp up as they cool down. Once cooled, serve them up for a delightful, guilt-free snack.
Storing Maple Roast Pumpkin Seeds
Maple roast pumpkin seeds can be stored for several weeks to a few months if stored properly in an airtight container. To maximize their shelf life and maintain their freshness and crunchiness:
- Cool Completely: Allow the maple roast pumpkin seeds to cool completely before storing them. This prevents condensation from forming inside the container, which could lead to sogginess.
- Use an Airtight Container: Transfer the cooled pumpkin seeds to an airtight container. A resealable plastic bag or a glass jar with a tight-fitting lid works well. Make sure there is minimal air inside the container to prevent moisture from affecting the seeds.
- Store in a Cool, Dark Place: Keep the container in a cool, dark, and dry pantry or cupboard. Avoid exposing the seeds to direct sunlight or heat, as this can affect their flavor and texture.
- Check for Freshness: Periodically check the stored pumpkin seeds for any signs of moisture, mold, or an off smell. If you notice any of these signs, it’s best to discard them.
- Freeze for More Shelf Life: For longer storage, you can freeze the roast pumpkin seeds in an airtight container or vacuum-sealed bag, where they can stay fresh for several months to a year. Just make sure they are thoroughly cooled and dry before freezing.
Roast Pumpkin Seeds FAQs
1. Can I buy pumpkin seeds from the grocery store?
Yes! I typically buy pepitas from the grocery store for this recipe. Pepitas are pumpkin seeds without shells and are a little easier to digest, but you could absolutely use this recipe for pumpkin seeds straight out of a pumpkin!
2. How do I clean pumpkin seeds before roasting them?
If you’re using pumpkin seeds straight from a pumpkin, rinse the pumpkin seeds under cold water in a colander, removing any pumpkin pulp or strings. Pat them dry with a clean kitchen towel or paper towels before roasting.
3. Do I need to dry the pumpkin seeds before roasting them?
If you’re not using store bought pumpkin seeds, yes, it’s essential to thoroughly dry the pumpkin seeds after you’ve washed them. Excess moisture can prevent them from becoming crispy during roasting.
4. What seasonings can I use for roasting pumpkin seeds?
You can get creative with seasonings! Common options other than maple syrup include garlic powder, paprika, cayenne pepper, cinnamon, sugar, or even flavored salts like chili lime or BBQ seasoning.
5. How can I tell when pumpkin seeds are done roasting?
Pumpkin seeds are ready when they turn golden brown and become crispy. You can also taste a few seeds to check for doneness; they should have a satisfying crunch.
6. Are roasted pumpkin seeds healthy?
Yes, roasted pumpkin seeds are a nutritious snack. They are a good source of protein, healthy fats, fiber, vitamins (such as B vitamins), and minerals (like magnesium and zinc). However, the nutritional content may vary depending on the seasonings and oil used for roasting.
More Pumpkin Recipes for Fall
- Pumpkin Muffins with Cream Cheese Frosting
- Roast Pumpkin & Toasted Pumpkin Seeds
- Quick Pumpkin Cinnamon Rolls
- Flourless Pumpkin Chocolate Muffins
- Mug Pumpkin Mac and Cheese
Let me know what you think of this recipe in the comments, or tag me on social media if you make them! I love seeing all of your weelicious fall goodies.
Images by Ivan Solis
Maple Roast Pumpkin Seeds
Ingredients
- 2 cups pumpkin seeds (also known as pepitas)
- 1 tablespoon olive oil
- 2 tablespoons maple syrup
- 1/2 teaspoon kosher salt
Instructions
- Preheat oven to 350°F.
- Combine the pumpkin seeds, olive oil, maple syrup and salt in a bowl and stir to coat.
- Spread the seeds out on a baking sheet and cook for 10 minutes.
- 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.
- Cool and serve.
This is just amazing. I wish I could do the same.
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!
I made these using the Maple/Agave blend syrup from Trader Joe’s. They were delicious and it was so easy… thank you!
Hi!
What’s your thought on subbing coconut oil for the olive oil?
Thanks for sharing the recipe!
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!
Just cooled down enough to eat and they are so good. 3 yr old is gobbling them up too. Thanks.
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!
Do you suggest using roasted and salted pepitas, or raw? Thanks!
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!
My mom would use the ones from pumpkin carving
never shelled them either, I still ate them up!
– 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!
You could make the seeds inside your pumpkin the same way you make these.
I use the ones from the carving pumpkins and never shell them – they still disappear at my house!
They sell them in the nut/seed section at Trader Joes…
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!
May be a dumb question, but can you use the ones leftover from pumpkin carving or is this not the right kind of seed?
Oh, man. This comes a day too late for us!
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.
They look like they are out of the shell in the picture. Are you shelling them first??
No soaking needed 🙂
No soaking needed? I always thought you had to soak pumpkin seeds.
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!
As soon as I pulled them out of the oven and poured them in the dish they were both trying to snag handfuls!
I love the hand sneaking some in the picture. Adorable! Looks great. I just roasted some yesterday. Good to have a new recipe.