Description
A budget-friendly, kid-approved snack made from roasted pumpkin seeds coated in maple syrup, butter, and cinnamon. These crunchy seeds are high in protein and perfect for meal prep.
Ingredients
Scale
- 2 cups raw, shelled pumpkin seeds (300 grams)
- 2 tablespoons maple syrup (Grade B or Dark)
- 1 tablespoon unsalted butter, melted
- 1 teaspoon ground cinnamon
- 1/2 teaspoon sea salt
- Water (for rinsing)
Instructions
- Clean the seeds by covering them with warm water in a large bowl, rubbing them to remove pulp, and rinsing until water runs clear.
- Dry the seeds thoroughly on paper towels or a clean kitchen towel. Let them air dry for at least 15 minutes or up to an hour until completely dry to the touch.
- Preheat oven to 325°F (165°C).
- In a large mixing bowl, combine dried seeds, melted butter, maple syrup, and cinnamon. Toss until every seed is evenly coated.
- Spread the coated seeds in a single layer on a baking sheet.
- Roast for 15 minutes, then remove and stir the seeds to ensure even browning.
- Roast for another 5-10 minutes, watching closely until golden brown and fragrant.
- Remove from oven and immediately sprinkle with salt while hot.
- Let cool completely on the pan to crisp up before storing in an airtight container.
Notes
Ensure seeds are completely dry before roasting to achieve crunchiness. Stir halfway through roasting for even browning. Add salt after roasting to prevent sogginess. Store in an airtight container at room temperature for up to 2 weeks.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Snack
- Cuisine: American
Nutrition
- Serving Size: 1/4 cup roasted seed
- Calories: 130
- Sugar: 8
- Sodium: 150
- Fat: 8
- Saturated Fat: 3
- Carbohydrates: 10
- Fiber: 2
- Protein: 7
Keywords: pumpkin seeds, roasted pumpkin seeds, maple cinnamon, budget snacks, healthy snacks, kid-friendly snacks, fall recipes, vegan snacks, gluten-free snacks