Maple Roasted Pumpkin Seeds

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I love using maple in my fall recipes, like my Maple Pecan Pie, so today I’m bringing another maple dessert to you – Maple Pumpkin Seeds!

Maple Pumpkin Seeds Recipe

Even though Spring is officially maple season, I think it’s my patriotic duty to find ways to include it in my recipes all year round.

Plus it works so well in so many fall recipes! I think it’s delicious with cinnamon, pumpkin, and other fall flavours – why not highlight it as a flavour on it’s own?

Pumpkin seeds are a great option for adding magnesium, potassium and calcium to your diet. Magnesium and calcium both contribute greatly to bone health and bone density, plus the addition of polyunsaturated fatty acids (PFAs) and antioxidants help make this a great snack choice!

How to clean pumpkin seeds: you can purchase pumpkin seeds already cleaned, or preserve the seeds you carve out of your pumpkins.

To clean pumpkin seeds yourself, manually remove as much of the pumpkin strings and pulp from the seeds, and then place in a large bowl and fill with water. Wipe off the pulp from the seeds and remove to a colander.

Rinse well , using a paper towel if necessary to wipe excess pulp off of the seeds.

Spread out on a cookie sheet (lined or unlined) and allow to dry for an hour, or use immediately in your recipe.

These maple pumpkin seeds are a great snack on their own, or a nutritious addition to a trail mix.

Maple Roasted Pumpkin Seed Ingredients

To make your own maple sugar:

Scroll down to the printable recipe card for full measurements.

Tip: you don’t need to fully dry the pumpkin seeds before progressing with this recipe, just ensure they are clean first.

Kitchen Tools You May Find Helpful

How to Make Roasted Pumpkin Seeds

Set your oven to 400F.
 
Make sure your seeds are free of any pumpkin bits and are completely dry – patting them down with a paper towel if necessary.
 
You can add the oil in one of two ways: add the seeds to a bowl and mix them with the oil, or place the seeds directly on a lined baking tray and drizzle with the oil. Either way works great – and the second method saves on dishes!
 
Sprinkle the maple sugar onto the seeds and roast for 5-10 minutes until the seeds take on a golden taupe colour. Stir halfway through to ensure even roasting.
 
If adding salt, sprinkle it on after you’ve removed the seeds from the oven.
 
How to make Maple Sugar:
Mix the maple syrup and white sugar together and then spread flat on a lined baking sheet to dry, about 2 hours.

 

Pin this Super Simple Maple Roasted Pumpkin Seeds recipe:

Grab your free printable for our maple roasted pumpkin seed recipe:

Yield: 1 cup

Maple Roasted Pumpkin Seeds

Maple Roasted Pumpkin Seeds
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Ingredients

  • 1 cup pumpkin seeds, cleaned
  • 2 teaspoons coconut oil
  • 2 teaspoons maple sugar (link to buy and directions to make in note below)
  • 1/4 teaspoon salt, optional

To make your own maple sugar:

  • 1-2 teaspoons maple syrup
  • 1 cup white granulated sugar

Instructions

  1. Set your oven to 400F.
  2. Make sure your seeds are free of any pumpkin bits and are completely dry - patting them down with a paper towel if necessary.
  3. You can add the oil in one of two ways: add the seeds to a bowl and mix them with the oil, or place the seeds directly on a lined baking tray and drizzle with the oil. Either way works great - and the second method saves on dishes!
  4. Sprinkle the maple sugar onto the seeds and roast for 5-10 minutes until the seeds take on a golden taupe colour. Stir halfway through to ensure even roasting.
  5. If adding salt, sprinkle it on after you've removed the seeds from the oven.

How to make Maple Sugar:

  1. Mix the maple syrup and white sugar together and then spread flat on a lined baking sheet to dry, about 2 hours.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 149Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 68mgCarbohydrates: 31gFiber: 1gSugar: 27gProtein: 1g

Sugar, Spice and Glitter uses an auto-generate nutrition calculator. Nutrition information isn’t always accurate unless analyzed in a scientific lab, so these should be considered more of a guideline than medical information.

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My daughter loves the sweet and salty crunch of these roasted maple pumpkin seeds, and they are a great option for sending a calcium-rich snack to school for kids who aren’t a fan of cheese.

For more delicious maple-inspired recipes, check out our Maple Hibiscus Iced Tea or our Instant Pot Maple Garlic Pork Chops.

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