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

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

1/4 cup
237 calories; protein 9g; carbohydrates 10.8g; dietary fiber 3g; sugars 7.1g; fat 17.5g; saturated fat 3.8g; vitamin a iu 100.1IU; calcium 10.7mg; iron 2.7mg; magnesium 2.2mg; potassium 21.7mg; sodium 24.4mg; added sugar 7g.

4 fat, 1/2 other carbohydrate