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    Home » Recipes » Halloween

    Sweet and Salty Pumpkin Seeds Recipe

    Published: Oct 14, 2021 · Modified: Sep 14, 2022 by Amanda · This post may contain affiliate links · This blog generates income via ads

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    Jump to Recipe
    roasted pumpkin seeds on a sheet pan and in a wooden bowl
    wooden bowl of roasted pumpkin seeds on a brown plate with pumpkins next to it

    This sweet and salty pumpkin seeds recipe is the BEST way to roast pumpkin seeds in the oven. Flavored with real maple syrup, these pumpkin seeds are made without boiling and an irresistible snack for the fall season.

    roasted pumpkin seeds in a wooden bowl on a brown plate with a wooden spoon.

    This post was originally published in October 2017 and has been updated for content.

    One of our favorite Fall activities during pumpkin season, is to pick out pumpkins at our local pumpkin patch. After picking out the perfect pumpkins, we carve them and save the seeds for roasting for a delicious snack later.

    These maple roasted pumpkin seeds are our favorite way to roast them in the oven and have the perfect balance of both sweet and salty. This easy recipe only takes 4 ingredients and almost no time to prep. Plus, it's a fun activity to do with the family.

    This sweet and salty roasted pumpkin seeds recipe is the perfect snack with a big bowl of three bean chili, a pizza grilled cheese or pumpkin hummus!

    Jump to:
    • 🎃 Ingredient notes
    • 📋 Substitutions and variations
    • 🥣 Step by step instructions
    • ⭐ Expert tips
    • 🥡 Storage suggestions
    • 🎃 More pumpkin recipes
    • 📖 Recipe
    • 💬 Comments

    🎃 Ingredient notes

    maple syrup bottle, bowl of kosher salt and coconut oil and bowl of raw pumpkin seeds
    • Pumpkin Seeds - Pumpkin seeds are the edible seeds located inside of a pumpkin. Fresh pumpkin seeds are typically flat and green and have a white outer husk. The tough outer shells are completely edible and don't need to be removed before roasting. A smaller sized sugar or a pie pumpkin will yield approximately ½ - ¾ cup of seeds. Larger pumpkins can yield 1-2 cups of seeds or more.
    • Oil - A fairly neutral flavored oil is best for this sweet and salty pumpkin seeds recipe. I like coconut oil, but you can also used avocado, vegetable or canola oil.
    • Syrup - I recommend using a pure maple syrup for this sweet and salty pumpkin seeds recipe. Either light or dark maple syrup can be used. Other pancake syrups will contain too much sugar and will cause the mixture to be too thick and sugary and possibly burn.

    📋 Substitutions and variations

    • Spicy - Zest these sweet and salty pumpkin seeds up a bit by adding a ¼ teaspoon of cayenne powder to the mix with the oil, maple syrup and salt.

    🥣 Step by step instructions

    First, discard pulp from the seeds and then wash them in hot water to remove any remaining pulp. Spread them out onto a clean kitchen towel and pat them dry.

    colander filled with raw pumpkin seeds and then drying on a towel for roasting.

    Stir seeds together in a medium bowl with the oil, maple syrup and salt. Place them on a baking sheet lined with parchment paper or foil and spread seeds into a single layer.

    pumpkin seeds in a white bowl and spreading on a sheet pan with a wooden spoon.

    Roast the pumpkin seeds in the oven on the top rack at 400˚ for about 5-10 minutes. Give them a good stir and then let them cook for another 5 minutes. Allow the seeds to cool completely before serving.

    roasted pumpkin seeds on a sheet pan and in a wooden bowl next to a spoon.

    If you ever don't recognize a tool or skill that I mention, be sure to look it up in the Glossary of Cooking Terms and Definitions for more information.


    ⭐ Expert tips

    • The pumpkin seeds do not need to be boiled, but should be rinsed off. Place them in a colander and rinse them off under hot water in the sink. Use fingers to rub the pumpkins seeds to help get off the extra stuck on pieces of pumpkin.
    • It's a great idea to dry the pumpkin seeds as much as possible after washing them. This will help to make sure the seasonings evenly coat the seeds.
    • Try to place the pumpkin seeds in an even layer on the sheet pan so they roast evenly.
    • Cool seeds for at least 5 minutes after roasting to give the syrup a chance to set up. This will make sure the seeds are nice and crispy for the best sweet and salty fall snack.
    close up shot of roasted pumpkin seeds in a wooden bowl.

    🥡 Storage suggestions

    These sweet and salty pumpkin seeds will keep in an airtight container for 1-2 weeks at room temperature.

    Seeds can also be frozen for up to two months in an airtight container. They will not be as crispy so you can put them in the oven for a few minutes to crisp them up again.

    For a quick overview of this recipe, check out my web story for these sweet and salty roasted pumpkins seeds!

    🎃 More pumpkin recipes

    If you loved this sweet and salty pumpkin seeds recipe, check out these other pumpkin recipes that I know you will love too!

    • Homemade Pumpkin Puree
    • Pumpkin Chocolate Chip Bread
    • Pumpkin Roll Cake with Mascarpone
    • Old Fashioned Pumpkin Pie

    Don't Forget! If you make this recipe, be sure to leave a comment and give it a rating. I love to hear from each and every one of you! Tag me on Facebook and Instagram as well! It makes my day to see all of your photos of the food you have made.


    📖 Recipe

    roasted pumpkin seeds in a wooden bowl next to a small wooden spoon

    Sweet and Salty Pumpkin Seeds Recipe

    Amanda
    This sweet and salty pumpkin seeds recipe is the BEST way to roast pumpkin seeds in the oven. Flavored with real maple syrup, these pumpkin seeds are made without boiling and an irresistible snack for the fall season.
    5 from 12 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Appetizer, Snack
    Cuisine American
    Servings 6 servings
    Calories 80 kcal

    Ingredients
      

    • 1 cup fresh pumpkin seeds
    • 2 teaspoons coconut oil
    • 1 Tablespoon pure maple syrup
    • 1 teaspoon kosher salt

    Instructions
     

    • Preheat the oven to 400˚ degrees and line a sheet pan with parchment paper or foil.
    • Rinse the pumpkin seeds off in hot water to remove any leftover pumpkin.
    • Place the seeds in an even layer on a towel and pat completely dry.
    • In a medium bowl, combine pumpkin seeds, coconut oil, maple syrup and kosher salt and stir to combine and evenly coat the seeds in the seasonings.  
    • Spread the seasoned pumpkin seeds out onto the prepared sheet pan in an even layer.
    • Roast the pumpkin seeds in oven on the top rack for 10-15 minutes, stirring half way through, until golden brown.
    • Remove the seeds from the oven and allow them cool for at least 5 minutes before serving.

    Notes

    • Smaller sized sugar or pie pumpkins will yield approximately ½ - ¾ cup of seeds. Larger pumpkins can yield 1-2 cups or more.
    • The pumpkin seeds do not need to be boiled, but they should be washed after removing them from the pumpkin to remove any excess pulp.
    • Dry the pumpkin seeds after washing them to make sure the seasonings evenly coat the seeds.
    • Use either light or dark pure maple syrup for this recipe. Other pancake syrups will contain too much sugar and will cause the mixture to be too thick and sugary and possibly burn.
    • Try to place the pumpkin seeds in an even layer on the sheet pan so they roast evenly.
    • Let the seeds cool for at least 5 minutes after roasting to give the syrup a chance to set up and be nice and crispy.
     

    Substitutions and Variations

    • Oil - A fairly neutral flavored oil is best for these roasted pumpkin seeds. Instead of coconut oil, avocado, vegetable, or canola oil will also work.
    • Spicy - Mix in ¼ teaspoon of cayenne powder to the seasonings before roasting.
     

    Storage Instructions

    These maple roasted pumpkin seeds will keep in an airtight container for 1-2 weeks at room temperature. Seeds can also be frozen for up to two months in an airtight container. They will not be as crispy so you can put them in the oven for a few minutes to crisp them up again.

    Nutrition

    Serving: 0.25cupsCalories: 80kcalCarbohydrates: 3gProtein: 3gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 389mgPotassium: 94mgFiber: 1gSugar: 2gVitamin A: 2IUVitamin C: 1mgCalcium: 9mgIron: 1mg
    Did You Make This Recipe?Mention @SaporitoKitchen or tag #SaporitoKitchen!

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    Reader Interactions

    Comments

    1. Mary P.

      November 17, 2021 at 11:15 am

      5 stars
      OMG! These are the best pumpkin seeds! I could not stop eating them. The combination of the sweet and salty is amazing! I made them in the air fryer 10 minutes at 350 but if you do it this way, you need to watch them and adjust the time. I will be making my seeds like this from now on. Thank you so much for this recipe!

      Reply
      • Amanda

        November 18, 2021 at 10:56 am

        Hi Mary! I'm so happy to hear this, thank you for trying the recipe.

        Reply
    2. Genevieve

      October 16, 2021 at 2:07 pm

      5 stars
      I have tons of pumpkins and now an idea of what to do with all of my pumpkin seeds. These would make great gifts in mason jars too!

      Reply
      • Amanda

        October 16, 2021 at 2:10 pm

        I love the gift idea!

        Reply
    3. Agnieszka

      October 15, 2021 at 1:17 pm

      5 stars
      The pumpkin seeds came out so perfect and flavorful. Thanks for the recipe!

      Reply
      • Amanda

        October 15, 2021 at 2:00 pm

        Absolutely, I'm so glad you liked them!

        Reply
    4. Lillian

      October 15, 2021 at 7:35 am

      5 stars
      I love these, they have so much flavor! Doesn't hurt that they're perfect for spooky season.

      Reply
      • Amanda

        October 15, 2021 at 10:05 am

        Thank you Lillian!

        Reply
    5. Jessica

      October 15, 2021 at 7:00 am

      What a great idea to add maple to pumpkin seeds! We haven't carved pumpkins yet this year but when we do I'll definitely be reserving the seeds and trying this out. Can't wait!

      Reply
      • Amanda

        October 15, 2021 at 10:05 am

        Excellent, can't wait to hear how they turned out!

        Reply
    6. Jeri

      October 14, 2021 at 10:10 pm

      5 stars
      I love homemade pumpkin seeds, but have never tried them with maple flavoring! I will be saving this recipe to make these when I carve my pumpkins!

      Reply
      • Amanda

        October 15, 2021 at 10:06 am

        Thanks Jeri, it adds a nice subtle sweetness to them. I hope you like them!

        Reply
    7. Addie

      October 14, 2021 at 8:38 pm

      5 stars
      Ooh I love pumpkin seeds! So delicious.

      Reply
      • Amanda

        October 15, 2021 at 10:06 am

        They are a great snack aren't they?

        Reply
    8. Alexandra

      October 14, 2021 at 4:33 pm

      5 stars
      This is my new favourite snack - so delicious!

      Reply
      • Amanda

        October 14, 2021 at 6:33 pm

        Thank you!

        Reply
    9. Sabrina

      October 14, 2021 at 12:44 pm

      5 stars
      I love how easy these are. The sweetness is a nice change from our usual salty ones and my daughter is begging for more! Thanks

      Reply
      • Amanda

        October 14, 2021 at 1:05 pm

        Thank you so much, I'm so glad you guys enjoyed them!

        Reply
    10. Kayla DiMaggio

      October 14, 2021 at 12:30 pm

      These pumpkin seeds were delicious! I loved the maple flavor and how it carmelized!

      Reply
      • Amanda

        October 14, 2021 at 1:05 pm

        The caramelized bits are the best part!

        Reply
    11. A_Boleyn

      October 30, 2017 at 2:01 pm

      Congratulations on finally starting a food blog and the best of luck for a long run.

      I have to confess that my sole attempt at roasting and flavouring pumpkin seeds was less than successful ... I decided that prefer the convenience of prehulled seeds. Not so messy. 🙂

      Reply
      • Amanda

        October 30, 2017 at 2:11 pm

        Thank you so much!

        Yes, I agree, they are very messy! Prehulled is a great option!

        Reply

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