Crispy, golden, and packed with flavor, these maple-roasted pumpkin seeds are a nutrient-dense snack you’ll want on repeat.
High in plant-based protein, rich in fiber, and loaded with healthy fats, they’re a heart-healthy, low-carb option that satisfies sweet, smoky, and spicy cravings all at once.
Quick to prepare and naturally vegan, they’re perfect for everyday snacking, meal prep, or adding crunch to your favorite salads and bowls.
Maple-Roasted Pumpkin Seeds
Equipment
- 1 Mixing Bowl
- 1 Baking Sheet (lined with parchment)
- Spatula
- Measuring spoons
Ingredients
- 1 cup raw pumpkin seeds with shell
- 1 teaspoon olive oil
- 2 –3 tablespoons maple syrup real
- ½ –1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon ground cinnamon
- ½ teaspoon salt
- 1 –2 tablespoons sesame seeds
- 1 pinch Aleppo chili flakes or cayenne pepper
Instructions
- Prepare the Oven: Start by preheating your oven to 375°F (190°C). A fully heated oven is key for even roasting and will help the maple syrup caramelize properly on the pumpkin seeds. While the oven warms, line a baking sheet with parchment paper to prevent sticking and make cleanup easier.
- Clean the Pumpkin Seeds: Place the raw pumpkin seeds in a bowl of cold water. Gently massage and swirl them with your fingers to loosen any remaining pumpkin pulp or stringy bits. You’ll notice that the pulp tends to sink to the bottom while the seeds float. Scoop the clean seeds out with your hands or a slotted spoon, leaving behind the unwanted pulp.
- Optional Flavor-Boosting Boil: For extra flavor and crunch, you can simmer the seeds before roasting. Bring 1 cup of water and 1 teaspoon of salt to a boil in a small saucepan. Add the seeds and cook for about 10 minutes. This allows the salt to penetrate the shells, making them crispier once roasted. Drain well, but do not rinse—the salty coating will enhance the seasoning later.
- Dry the Seeds Thoroughly: Spread the cleaned (and optionally boiled) seeds on a kitchen towel or paper towel and pat them dry. Moisture prevents proper roasting, so take your time here. If you’re in a rush, place the seeds on your prepared baking sheet and let them dry for a few minutes in the preheating oven, keeping a close eye to avoid premature roasting.
- Season the Pumpkin Seeds: Transfer the dry seeds into a mixing bowl. Add olive oil and maple syrup first, tossing until each seed is evenly coated with the sticky mixture. Next, sprinkle in the smoked paprika, cumin, cinnamon, sesame seeds, salt, and chili flakes (or cayenne). Use a spatula or your hands to stir thoroughly, making sure no seed is left unseasoned. The balance of sweet, smoky, and spicy flavors is what makes this recipe irresistible.
- Spread Seeds for Roasting: Pour the seasoned pumpkin seeds onto your parchment-lined baking sheet. Spread them out into a single, even layer so they roast instead of steaming. Clumps of seeds will lead to uneven cooking and chewy spots, so take a moment to separate them as best as you can.
- Roast with Care: Place the tray on the middle rack of the oven. Roast for 12–15 minutes, stirring every 5 minutes with a spatula to prevent burning and ensure even caramelization. The maple syrup needs at least 12 minutes to harden into that beautiful crackly coating, but every oven is different—so start checking closely after 10 minutes.
- Check for Doneness: Your seeds are ready when they’re golden brown, fragrant, and lightly crisped. The maple syrup should look slightly bubbly but will harden as the seeds cool. Be cautious—seeds can go from perfectly toasted to burnt within a minute, so watch them like a hawk in the final stretch.
- Cool and Crisp: Remove the tray from the oven and give the seeds a quick fluff with your spatula to prevent sticking. Allow them to cool completely on the baking sheet for about 20 minutes. As they cool, they’ll crisp up even more, creating that addictive crunch you’re looking for.
- Serve, Store, and Enjoy: Once cooled, transfer the roasted pumpkin seeds to an airtight container. They’ll stay fresh and crunchy for about 1 week at room temperature or up to 2 weeks in the fridge. Enjoy them as a wholesome snack, sprinkle them over salads or soups, or pack them into lunchboxes for a protein-rich energy boost.
Notes
- Boiling the seeds in salted water before roasting makes them extra crunchy and flavorful.
- Be sure the seeds are fully dry before seasoning—moisture prevents caramelization.
- Stir every 5 minutes during roasting to avoid burnt spots and ensure even cooking.
- Maple syrup caramelizes quickly—watch closely after 10 minutes to prevent burning.
- Adjust spice levels to your taste; more cayenne for heat, or extra cinnamon for warmth.
- Sesame seeds add a nutty crunch, but can be swapped for flax or sunflower seeds.
- Store in an airtight container once fully cooled to preserve crispiness.
- Double the recipe if you want to meal-prep or have a bigger batch for sharing.
- These make a great zero-waste snack when using fresh pumpkin seeds from carving.
- Try different spice blends for variety—savory, smoky, or even sweet-only versions work.
Chef’s Secrets for Perfect Results
The key to truly irresistible roasted pumpkin seeds is all in the preparation.
Taking the time to clean and thoroughly dry the seeds ensures they roast evenly without becoming chewy.
If you want maximum flavor, don’t skip the optional boiling step—it allows the salt to penetrate the shells and enhances crunch.
Maple syrup requires careful attention in the oven since it caramelizes fast; keeping a close eye in the last few minutes helps prevent burning.
Finally, always spread the seeds in a single layer, giving them space to roast evenly instead of steaming.
These small details make the difference between good seeds and truly addictive ones.
Serving Suggestions and Pairing Ideas
These maple-roasted pumpkin seeds are versatile enough to be enjoyed in many ways beyond snacking.
Sprinkle them over salads for a sweet and smoky crunch, or use them as a topping for soups, grain bowls, or roasted vegetables to add both texture and flavor.
They’re also fantastic mixed into homemade trail mix or sprinkled over yogurt and oatmeal for a nutrient-packed breakfast boost.
If you’re hosting, serve them in small bowls as a healthier alternative to chips or nuts.
Their balance of sweet, smoky, and spicy flavors makes them pair beautifully with both savory and sweet dishes.
Storage Tips for Lasting Freshness
Once cooled, store your roasted pumpkin seeds in an airtight container to keep them crunchy.
At room temperature, they’ll stay fresh for up to one week, making them perfect for quick grab-and-go snacking.
For longer storage, refrigerate them for up to two weeks, or freeze in a sealed container for up to two months.
To revive their crunch after storage, simply spread them on a baking sheet and warm in the oven at 300°F (150°C) for 5 minutes.
Always make sure the seeds are completely cooled before sealing them, as trapped steam can cause sogginess.
Frequently Asked Questions
1. Do I need to peel pumpkin seeds before roasting?
No, the shells are completely edible once roasted. They add extra fiber and crunch, making the snack more filling and nutritious.
2. Can I use store-bought pumpkin seeds instead of fresh ones?
Yes! Raw pumpkin seeds from the store work perfectly. Just make sure they’re unsalted and unroasted so you can control the seasoning.
3. How do I prevent the seeds from burning?
The secret is to stir every 5 minutes and keep a close eye after the 10-minute mark. Maple syrup caramelizes quickly, so frequent checking is key.
4. Are roasted pumpkin seeds healthy?
Absolutely. They’re rich in plant-based protein, fiber, and healthy fats while being low in carbs and saturated fat. They make a satisfying, nutrient-dense snack.
5. Can I try different flavor combinations?
Definitely! You can swap the spices for chili-lime, garlic-herb, curry, or even a sweet cinnamon-sugar blend. The base roasting method stays the same, so it’s easy to experiment.
