Pumpkin Spice Roasted Pumpkin Seeds
As the leaves turn and the air gets crisp, it’s time to embrace all things pumpkin (like these Pumpkin Spice Roasted Pumpkin Seeds!). While pumpkin spice lattes might steal the spotlight, don’t overlook the pumpkin seed! These crunchy, roasted treats are a fantastic fall snack—and they come with serious health benefits. Today, I’m excited to share my recipe for Pumpkin Spice Roasted Pumpkin Seeds, which combines seasonal flavours with wholesome nutrition.
Pumpkin Spice Roasted Pumpkin Seeds Recipe
Ingredients:
- 1 pumpkin (seeds removed, roughly 1.5 cups)
- 1 ½ tsp salt, divided
- 1 tbsp avocado oil
- ½ tbsp maple syrup
- 1 tsp pumpkin spice
Directions:
- Scrape the seeds out of a pumpkin and clean them well so there are no leftover pumpkin guts. A great way to do this is in a big bowl of water because the seeds will float to the top.
- Preheat over to 325F.
- Place the seeds in a pot, cover with water, and add 1 tsp salt. Bring to a boil, lower the heat and simmer for 10 minutes uncovered. This helps with the digestion of the seeds and makes them crispier when you roast them. Drain the seeds and pat dry with a towel.
- Toss with oil, maple syrup, pumpkin spice, ½ tsp salt.
- Place on a baking sheet and roast for 20 minutes, stirring halfway through. They are ready when they are golden brown and crispy. Add more salt as desired.
The Health Benefits of These Pumpkin Spice Roasted Pumpkin Seeds
Pumpkin seeds, also known as pepitas, may be small, but they’re bursting with nutrition. These little powerhouses provide a host of vitamins, minerals, and nutrients that contribute to overall wellness.
- Rich in Magnesium: Magnesium is an essential mineral, and pumpkin seeds are one of the best plant-based sources. This mineral supports everything from muscle function and bone health to energy production and the regulation of blood sugar levels. Most adults don’t get enough magnesium, so snacking on pumpkin seeds is an easy way to help meet your daily needs.
- Boost Your Immune System with Zinc: Zinc is crucial for immune function, wound healing, and DNA synthesis. Especially as we head into cold and flu season, getting enough zinc through whole foods like pumpkin seeds can help strengthen your immune defenses.
- A Source of Plant-Based Protein: Each ounce of pumpkin seeds contains roughly 7 grams of protein. For plant-based eaters or anyone looking to add more protein to their diet, these seeds are an excellent snack option that helps fuel your muscles and keeps you full between meals.
- Good Fats for Heart and Brain Health: Pumpkin seeds are rich in healthy fats, particularly omega-3 and omega-6 fatty acids. These fats are beneficial for heart health, support cognitive function, and help reduce inflammation in the body.
- Promotes Digestive Health: Thanks to their fibre content, pumpkin seeds can support healthy digestion and regularity. Fibre helps slow the absorption of sugar into the bloodstream, which also makes pumpkin seeds a good snack for blood sugar management.
- Packed with Antioxidants: Pumpkin seeds are loaded with antioxidants, which help protect your cells from free radical damage. This can reduce inflammation and may even help protect against certain chronic diseases, such as heart disease and cancer.
Why You’ll Love This Snack
Not only are these Pumpkin Spice Roasted Pumpkin Seeds simple to make, but they’re also incredibly versatile. Plus, they’re an excellent way to reduce food waste—after all, why throw away perfectly good seeds? This recipe is perfect for meal prep, too. Make a big batch and store them in an airtight container for up to a week—they’ll stay crispy and delicious.
Now that you have a batch of perfectly roasted pumpkin seeds, how do you enjoy them?
Here are some fun and nutritious ways to incorporate them into your meals:
- On Their Own as a Snack: Pumpkin seeds make for a great grab-and-go snack. Their combination of protein, fibre, and healthy fats helps keep you full and satisfied between meals. Pack a handful in a small container or reusable snack bag to have on hand whenever hunger strikes.
- Toss Them Into Salads: Add a delicious crunch to your favourite salads. The warm, nutty flavour of the roasted seeds pairs especially well with autumn-inspired salads that feature roasted squash, apples, or cranberries. They also add a nice texture contrast to leafy greens.
- Top Your Oatmeal or Yogurt: Elevate your breakfast by sprinkling pumpkin seeds on top of your morning bowl of oatmeal or yogurt (like these Pumpkin Pie Oats). The seeds provide a crunchy texture, while their healthy fats and protein balance out the meal. You’ll stay full longer thanks to the extra fibre and nutrients.
- In Baked Goods: For an unexpected twist, fold roasted pumpkin seeds into your favourite baked goods like these Pumpkin Spice Muffins, breads, or cookies. Their earthy flavour complements the sweetness of fall-inspired treats, and they add a nutrient boost to homemade snacks.
- Homemade Trail Mix: Mix roasted pumpkin seeds with dried fruits (like cranberries or raisins), dark chocolate chips, and other nuts to create your own fall-inspired trail mix. It’s a balanced snack that satisfies sweet and salty cravings.
- Sprinkle Over Soup: Use these seeds as a garnish for soups. They pair particularly well with creamy pumpkin or butternut squash soups, adding a bit of crunch and extra flavour to each spoonful.
- Blend into Nut Butters or Sauces: You can also grind roasted pumpkin seeds into a homemade seed butter or blend them into sauces like pesto for a nutty twist. They’re a versatile ingredient that can be transformed into many forms.
- Serve with Cheese Platters: If you’re hosting a fall gathering, sprinkle these seeds over a cheese board. They add texture and an earthy sweetness that pairs well with both mild and sharp cheeses.
- In Smoothie Bowls: Add a crunchy element to your smoothie bowls by topping them with a handful of these seeds. The subtle sweetness from the maple syrup complements fruits like bananas and apples.
Meal Planning 101 Lunch & Learn
If you’re looking for more meal prep recipes like these delicious Pumpkin Spice Roasted Pumpkin Seeds, my Meal Planning 101 Lunch & Learn is just what you need! Led by yours truly, this interactive session explores the importance of meal planning and how it can transform your health while saving you money. You and your team will learn practical tips and strategies for organizing your weekly meals, plus discover how incorporating fresh, whole foods into your diet boosts energy and supports long-term wellness. Whether you’re new to meal planning or looking to streamline your process, this workshop offers everything you need to get started! Take that first step towards supporting your health (and your team’s health too!) by sending me a note at info@jesselanewellness.com or visiting my Corporate Wellness page for more information.
Halloween Recipe Roundup
Halloween Apple Monsters
Get ready to whip up a spooky, nutritious treat with my Halloween Apple Monsters! These fun and festive snacks are perfect for your little goblins, balancing the Halloween fun without the sugar overload. Made with whole ingredients, they’re sure to bring smiles without the sugar crash!
Healthy Peanut Butter Cups
These Healthy Peanut Butter Cups are a melt-in-your-mouth upgrade from the sugary, processed kind. With a creamy sunflower seed butter center wrapped in a stevia-sweetened carob shell, they deliver rich flavor without the guilt. The sunflower seed butter has a perfect balance of sweetness and salt, while the carob coating offers a delicious caramel-like flavor. If you haven’t tried sunflower butter or carob before, this combo is truly a match made in heaven!
Spider Deviled Eggs for Halloween
Halloween is such a fun holiday for the whole family, and while I enjoy indulging in sweet treats (yes, I hand out candy too—don’t tell!), I also love mixing in some healthier, non-sugary options. That’s why I’ve created a few festive recipes that are just as fun but won’t leave you with a sugar crash. One of my favorites? Spider Deviled Eggs—they’re spooky, adorable, and delicious!