Roasted Pumpkin Seeds with Maple Syrup
Sweet, salty, and irresistibly crunchy, these Roasted Pumpkin Seeds with Maple Syrup are the ultimate fall-inspired snack! Featuring a delightful blend of maple syrup, olive oil, and a touch of cinnamon, these roasted seeds are perfectly caramelized and enhanced with a hint of sea salt for balance. Optional cayenne pepper adds a subtle kick for those who crave a little heat. Ready in just 35 minutes, this easy recipe is ideal for transforming leftover pumpkin seeds into a wholesome treat bursting with seasonal flavors. Perfect for snacking, festive gatherings, or even as a topping for salads and soups, these glazed pumpkin seeds embody the cozy essence of autumn.
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Recipe Information
Ingredients
- 2 cups raw pumpkin seeds
- 3 tablespoons maple syrup
- 1 tablespoon olive oil
- 1 teaspoon sea salt
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon optional cayenne pepper (for heat)
Instructions
Preheat your oven to 325°F (165°C). Line a baking sheet with parchment paper for easy cleanup.
If using pumpkin seeds from a fresh pumpkin, rinse them thoroughly to remove any pumpkin fibers. Pat them dry with a clean kitchen towel or paper towels.
In a large bowl, mix the pumpkin seeds with olive oil, maple syrup, sea salt, ground cinnamon, and optional cayenne pepper if you'd like a hint of heat. Stir until all the seeds are evenly coated.
Spread the seasoned seeds in a single layer on the prepared baking sheet, ensuring they don’t overlap for even roasting.
Roast the pumpkin seeds in the preheated oven for 20-25 minutes, stirring every 10 minutes to prevent them from sticking or burning. Keep a close eye during the last few minutes, as the glaze can caramelize quickly.
Remove the seeds from the oven once they are golden brown, fragrant, and lightly crispy. Let them cool completely on the baking sheet; they will crisp up further as they cool.
Transfer the roasted pumpkin seeds to an airtight container for storage, or enjoy them immediately as a delicious snack!
Nutrition Facts
Calories |
1489 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.1 g | 151% | |
| Saturated Fat | 22.2 g | 111% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2369 mg | 103% | |
| Total Carbohydrate | 81.1 g | 29% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 39.8 g | ||
| Protein | 56.1 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 134 mg | 10% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 1817 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
