These sweet and spicy toasted pumpkin seeds are great for snacking and also delicious sprinkled over roasted or mashed winter squash, such as butternut.

Devon O'Brien
Source: EatingWell Magazine, October 2019


Recipe Summary

5 mins
45 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 300 degrees F.

  • Combine maple syrup, oil, cardamom, cinnamon and salt in a medium bowl. Add pumpkin seeds and toss to coat. Spread evenly on a rimmed baking sheet.

  • Bake the seeds, stirring occasionally, until dry and toasted, 40 minutes to 1 hour.


Tip: Whether you're carving jack-o'-lanterns or prepping a pie pumpkin, save the seeds for these tasty treats. Squash seeds work too! (Try butternut, kabocha or spaghetti squash seeds.) To get the seeds recipe-ready: Place them in a bowl of warm water (the seeds float to the top, making them easier to separate from the threads) and remove any flesh that's sticking to them. Drain and pat with a towel to dry well.

To make ahead: Store in an airtight container for up to 3 days.

Nutrition Facts

237 calories; protein 9g 18% DV; carbohydrates 10.8g 4% DV; exchange other carbs 0.5; dietary fiber 3g 12% DV; sugars 7.1g; fat 17.5g 27% DV; saturated fat 3.8g 19% DV; cholesterolmg; vitamin a iu 100.1IU 2% DV; vitamin cmg; folatemcg; calcium 10.7mg 1% DV; iron 2.7mg 15% DV; magnesium 2.2mg 1% DV; potassium 21.7mg 1% DV; sodium 24.4mg 1% DV; added sugar 7g.