Maple Roast Pumpkin Seeds from WeeliciousPin

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 from WeeliciousPin

Maple Roast Pumpkin Seeds

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Servings: 1
Author: Catherine McCord
Cook Time 25 minutes
Total Time 25 minutes


  • 2 Cups Pumpkin Seeds (also known as pepitas)
  • 1 Tbsp olive oil
  • 2 Tbsp maple syrup


  • Preheat oven to 350 degrees.
  • Combine the pumpkin seeds, olive oil and maple syrup 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.


Calories: 440kcal | Carbohydrates: 14g | Protein: 21g | Fat: 37g | Sodium: 5mg | Fiber: 4g | Sugar: 7g
Did you make this recipe?Mention @Weelicious or tag #weelicious!

About the Author

Catherine is a mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.


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  5. 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!

  6. 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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  8. Hi!

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

    Thanks for sharing the recipe!

  9. 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!

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

  11. 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!

  12. 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!

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

  14. – 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!

  15. 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!

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

  17. 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.

  18. 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!

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

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

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