Salted Maple Roasted Pumpkin Seeds

Salted Maple Roasted Pumpkin Seeds from #glutenfree #grainfree

Pumpkins are plentiful this time of year. And I have been making more pumpkin based recipes and trying new pumpkin things…which has been so much fun! Of course, I don’t want to throw away those pumpkin seeds because they are little nutrient packed powerhouses!

They are rich in minerals such as magnesium and zinc. They are also rich in Omega 3 fatty acids and amino acids such as tryptophan. Pumpkin seeds are anti-inflammatory and can even help to kill parasites. So why would you want to waste the nutrient goodness?

After carving a small pie pumpkin to use for a recipe, I went ahead and saved the seeds. I wanted to roast them, but I also knew that I wanted to do something different with them as well. So I thought about creating a nice salted maple recipe.

Any time you create a recipe, you never know exactly how it will turn out. But sometimes it turns out so much better than you could’ve expected! This was one of those recipes! These are so stinking delicious that I could’ve sat and ate an entire batch in one sitting…although I did stop myself from doing that! It was really tempting though!

I think I may be making a lot more pumpkin recipes….just so I can make more of these! YUM!

It is important that you soak the seeds after you clean them off. This will help to remove phytic acid that is an anti-nutrient. Removing the phytic acid makes the minerals in the seeds available for your body to use…and that’s a good thing!

Salted Maple Roasted Pumpkin Seeds

The sweet and salty combination in this recipe make for a perfect snack!

Course Snack
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes


  • 1 cup raw pumpkin seeds
  • 1 tbsp maple syrup
  • 2 tsps sucanat or turbinado
  • 1/2 tbsp butter, ghee or coconut oil melted
  • 1/4 tsp sea salt


  1. Rinse pumpkin seeds to clean off the pumpkin fiber.

  2. Soak clean pumpkin seeds in warm water with some salt added for 4-24 hours.

  3. Drain seeds.

  4. Preheat oven to 300 degrees F.

  5. In a small bowl mix melted butter, syrup, sucanat and salt and mix until seeds are well coated.

  6. Spread onto baking sheet that has been covered with parchment paper.

  7. Bake for 45 minutes.

  8. Let seeds cool. They will be sticky until then, and you can break them apart easily once the syrup mixture has cooled!

Recipe Notes

Some recipes call for stirring the seeds. I did not do this, and they turned out great!

Salted Maple Roasted Pumpkin Seeds from #glutenfree #grainfree

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