Gluten Free Recipes

Salted Maple Roasted Pumpkin Seeds

November 19, 2017
A picture of a bowl of roasted pumpkin seeds with the blog post title "Salted Maple Roasted Pumpkin Seeds, gluten free, grain free"

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Pumpkins are plentiful this time of year. And I have been making more pumpkin-based recipes and trying new, yummy 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! So I decided to try roasting them and created this maple roasted pumpkin seed recipe. And I certainly wasn’t disappointed. They are like pumpkin crack!

Pumpkin seeds are rich in minerals such as magnesium and zinc. They are also rich in Omega 3 fatty acids and amino acids such as tryptophan. Add to those anti-inflammatory properties and the ability to help kill parasites, and that’s pretty powerful. 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’ve been trying different recipes and love using the seeds as quick and simple snacks!

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 eaten 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! I hope you enjoy them as much as I do!

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

Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Servings 6 people


  • 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


  • Rinse pumpkin seeds to clean off the pumpkin fiber.
  • Soak clean pumpkin seeds in warm water with some salt added for 4-24 hours.
  • Drain seeds.
  • Preheat oven to 300 degrees F.
  • In a small bowl mix melted butter, syrup, sucanat and salt and mix until seeds are well coated.
  • Spread onto baking sheet that has been covered with parchment paper.
  • Bake for 45 minutes.
  • Let seeds cool. They will be sticky until then, and you can break them apart easily once the syrup mixture has cooled!

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