Maple-Spice Toasted Pumpkin Seeds

Maple-Spice Toasted Pumpkin Seeds

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From: EatingWell Magazine, October 2019

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

Ingredients 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • ¼ cup pure maple syrup
  • 2 tablespoons canola oil
  • ⅛ teaspoon ground cardamom
  • ⅛ teaspoon ground cinnamon
  • Pinch of salt
  • 2 cups fresh pumpkin seeds (see Tip)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 300°F.
  2. 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.
  3. 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 information

  • Serving size: ¼ cup
  • Per serving: 237 calories; 18 g fat(4 g sat); 3 g fiber; 11 g carbohydrates; 9 g protein; 0 mcg folate; 0 mg cholesterol; 7 g sugars; 7 g added sugars; 100 IU vitamin A; 0 mg vitamin C; 11 mg calcium; 3 mg iron; 24 mg sodium; 22 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 4 fat, ½ other carbohydrate

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