Crispy Spicy Maple Roasted Pumpkin Seeds: Best Easy Snack
These crispy, sweet, and spicy maple roasted pumpkin seeds are the perfect fall snack. Made with simple ingredients and ready in under 30 minutes, they are addictive and easy to make.
- Prep Time: 10 minutes
- Cook Time: 20-22 minutes
- Total Time: 30-32 minutes
- Yield: 4 servings 1x
- Category: Snack
- Cuisine: American
Ingredients
Scale
- 1 ½ cups fresh pumpkin seeds (from a medium pumpkin)
- 2 tablespoons pure maple syrup (Grade A dark amber preferred)
- 1 tablespoon extra virgin olive oil (or melted coconut oil/avocado oil)
- ½ teaspoon cayenne pepper (or more to taste)
- ½ teaspoon flaky sea salt (e.g., Maldon; use less if using table salt)
- ¼ teaspoon garlic powder (optional)
Instructions
- Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
- Place pumpkin seeds in a colander and rinse under cool running water, rubbing off large pulp chunks. Do not pat dry.
- In a medium mixing bowl, combine rinsed seeds, maple syrup, olive oil, cayenne pepper, salt, and garlic powder (if using). Stir until all seeds are coated.
- Spread the seasoned seeds in a single, even layer on the prepared baking sheet.
- Bake for 10 minutes. Remove from oven, stir seeds, and spread back into a single layer.
- Bake for another 10-12 minutes, until deep golden brown. Watch closely to prevent burning.
- Let seeds cool completely on the baking sheet (about 10-15 minutes) before serving.
Notes
Do not skip stirring halfway through. Watch the sugar—maple syrup burns quickly. Let seeds cool completely for maximum crunch. Double the batch if serving a crowd. For air fryer: cook at 300°F (150°C) for 10-12 minutes, shaking halfway.
Nutrition
- Serving Size: ¼ cup
- Calories: 180
- Sugar: 4
- Sodium: 150
- Fat: 14
- Saturated Fat: 2
- Carbohydrates: 8
- Fiber: 2
- Protein: 8
Keywords: pumpkin seeds, roasted pumpkin seeds, maple pumpkin seeds, spicy pumpkin seeds, fall snack, easy snack, healthy snack