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!

A bowl of Maple Roast Pumpkin Seeds.Pin
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Why I Love Maple Roast Pumpkin Seeds as a Healthy Snack

  1. 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).
  2. 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.
  3. 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.
  4. 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.
Close up of Maple Roast Pumpkin Seeds.Pin

The Ingredients

  • pumpkin seeds (aka pepitas)
  • maple syrup
  • olive oil
  • kosher salt
Ingredients for Maple Roast Pumpkin SeedsPin

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.

Stirring ingredients together.Pin

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.
Glass jar filled with roasted pumpkin seeds.Pin

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.

Spoon in bowl full of maple roast pumpkin seeds.Pin

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.

Overhead view of Maple Roast Pumpkin Seeds in a bowl.Pin

More Pumpkin Recipes for Fall

Maple Roast Pumpkin Seeds in bowl with spoon.Pin
Incorporate these Maple Roast Pumpkin Seeds into your family’s snacking routine, and watch as they become an instant favorite. Not only are they a delicious treat, but they also offer a healthy dose of essential nutrients. So, whip up a batch today, and savor the sweet and crunchy goodness of this kid-friendly, guilt-free snack that’s sure to put smiles on faces of all ages!

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

Pin

Maple Roast Pumpkin Seeds

Not only are Maple Roast Pumpkin Seeds a delicious fall snack, but they also offer a healthy dose of essential nutrients.
No ratings yet
Course: Snack
Servings: 4
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients  

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.

Notes

Storage + Freezing 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.

Nutrition

Calories: 237kcal | Carbohydrates: 10g | Protein: 10g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Sodium: 294mg | Potassium: 281mg | Fiber: 2g | Sugar: 6g | Vitamin A: 5IU | Vitamin C: 1mg | Calcium: 26mg | Iron: 3mg
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.

Comments

  1. 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!

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

  3. Hi!

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

    Thanks for sharing the recipe!

  4. 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!

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

  6. 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!

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