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–+ servings
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
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Appetizer, Snack
Cuisine American
Servings 6 servings
Calories 80 kcal

Ingredients
  

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
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