Amy Lippert, NTP
Paleo Spiced Pumpkin Seeds (Paleo, Whole30)
Updated: Mar 8
These mouthwatering pumpkin spiced pumpkin seeds are everything you want in a healthy snack with warm spices, crunchy nutty seeds, and a toffee like coating that is oh so heavenly! It is so simple and easy to quickly whip up a batch of these seeds you will probably keep a jar on hand all season long. These not only make a great snack, but they are absolutely delicious as a topping for dairy free yogurt or ice cream, as a protein packed addition to have with a smoothie, or as a great protein rich topping for a baked sweet potato or a crisp fall salad!
One of the reasons I love this recipe is that you can have your pumpkin spice any time of year! We all love everything pumpkin spice in autumn, but there are times I am just craving those warm aromatic fall spices and these yummy pumpkin spiced seeds are perfect. I know you will just love these easy roasted pumpkin seeds as much as I do!
Why Pumpkin Seeds are So Good for You!
Packed with vitamins, minerals, fiber, protein, essential fatty acids and antioxidants, pumpkin seeds, or pepitas are a nutrient dense super food you can feel great about! Adding them to your salads, soups, smoothies, yogurt, and granola are simple easy way to get the most out of these highly nutritious little green seeds.
Let's talk about protein. Protein is the source of amino acids your body needs for every function that support you from immune health to the synthesis of hormones. Pumpkin seeds are contain all nine essential amino acids, making this one of the few complete plant protein sources you can find .
The nine essential amino acids and their roles are :
Histidine: necessary for the production of histamine and also plays a role in nervous system health
Valine: necessary in energy production as well as muscle growth and repair
Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.
Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.
Isoleucine: necessary in immune function and energy regulation.
Tryptophan: necessary building block for serotonin.
Methionine: necessary in detoxification, metabolism, and in your body's ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).
Threonine: necessary in skin and connective tissue health.
Lysine: necessary in hormone production and your body's ability to absorb calcium (bone, heart, muscle and nerve health.)
Pumpkin seeds contain vitamin K1, which is essential in supporting your body's ability to clot. Vitamin K1 is converted to vitamin K2 by your microbiome, which helps to support your bones health, brain and heart health .
Pumpkin seeds are full of trace mineral that support many of the functions and processes in our bodies. Phosphorus supports the health of your bones and teeth. Iron is a key factor in the transport of oxygen throughout your body and digestion. Zinc is necessary in the production of hydrochloric acid in your stomach to chemically digest your food. Copper supports your immune and nervous systems. Manganese supports healthy sex hormone production and a healthy metabolism. Magnesium is essential in your heart health, supports your nervous system, and is necessary in detoxification.
Pumpkin seeds are rich in both omega-3 and omega-6 fatty acids. Both of these essential fatty acids are key in the anti-inflammatory pathways of our bodies.
Need more fiber? Adding pumpkin seeds will increase your intake of both soluble and insoluble fiber keeping your gut and digestive tract healthy!
So you can see, adding pumpkin seeds to your way of eating benefits your body in more than just their delicious taste!
So grab some raw pumpkin seeds and let's get cooking!
Paleo Pumpkin Spiced Pumpkin Seeds Ingredients
Makes 2 cups of seeds
2 cups Raw Pumpkin Seeds or Pepitas
2 tsp Ghee, melted OR 2 tsp Cold Pressed Avocado Oil
2 Tbsp Pure Maple Syrup or Raw Local Honey
1/8 tsp Fine Sea Salt
1/2 tsp Pure Vanilla Extract
2 Tbsp Coconut Sugar
How to make Paleo Pumpkin Spiced Pumpkin Seeds
1. Preheat your oven to 325 degrees.
2. In a medium bowl add the ghee or avocado oil, pure maple syrup, sea salt, vanilla extract and coconut sugar, stirring well to combine.
3. Stir in the pumpkin seeds and mix well to coat all the seeds evenly.
4. Transfer the seeds to a parchment lined rimmed baking sheet and spread them evenly in a thin layer.
5. Bake the pumpkin seeds for 10-12 minutes. Stir and rotate the seeds, and bake for another 5-7 minutes.
6. Remove from oven and transfer the parchment to a cooling rack off the baking sheet and allow the seeds to cool completely.
7. Store in an airtight container.
Q: Do these pumpkin seeds pop in the oven like the whole seed does?
A: No, these will not make popping sounds when roasting since it's the seed without the husk.
Q: Can I used pre-roasted pumpkin seeds for this?
A: I would try and stick with raw to start with since you will be roasting them. Double roasting may burn the seeds,
Q: How long will these keep?
A: I find that they last up to 7-10 days stored in an airtight container at room temperature.
If you like this recipe, check these out!
Paleo Pumpkin Spice Bread: This delicious pumpkin spice bread is full of warm and fragrant spices and is a family favorite! Moist, delicious, and made with whole food ingredients, it is the perfect breakfast bread you can feel good about and it's Whole30 friendly!
Sea Salt Roasted Pepitas (Pumpkin Seeds): This is my FAVORITE way to roast and eat fresh pumpkin seeds! I love pumpkin season for so many reasons and this deliciously crisp, salty, and nutritious snack is one of them!
Pumpkin Spice Granola: I adore all things pumpkin spice, so I came up with this super pumpkiny, sweet and nutritious granola that is full of pumpkin and pumpkin seeds! My favorite part is the clusters that come out of this granola, sooo yummy for snacking or on top of a cup of dairy free yogurt.
I hope you enjoy this as much as my family does. - Amy
Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies