Roasted Maple Cinnamon Pumpkin Seeds Recipe

As the crisp autumn air settles in and leaves begin to change color, kitchens everywhere fill with the scent of warm spices and baked treats. Fall brings with it a sense of comfort and tradition, often marked by the beloved pumpkin. While pumpkins are widely used for pies, soups, and seasonal decorations, many overlook the hidden gem tucked inside—the seeds. Roasted pumpkin seeds are not only a nostalgic snack but also a wholesome, crunchy treat packed with nutrients.

This recipe for Roasted Maple Cinnamon Pumpkin Seeds is inspired by the cozy flavors of fall. The natural sweetness of maple syrup pairs beautifully with the warm spice of cinnamon, transforming a simple seed into a snack that feels indulgent yet nourishing. Whether you’re carving pumpkins with family, preparing a fall gathering, or simply craving a seasonal bite, these roasted seeds will fill your home with comforting aromas and satisfy your snack cravings in the healthiest way possible.

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Why You’ll Love Roasted Maple Cinnamon Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a powerhouse of nutrition and flavor. When roasted with maple syrup and cinnamon, they strike a perfect balance between sweet, savory, and crunchy. Here’s why this recipe deserves a spot in your seasonal rotation:

• Healthy and Wholesome: Pumpkin seeds are rich in protein, fiber, magnesium, zinc, and healthy fats. Roasting them makes for a snack that’s both satisfying and nutritious.

• Perfect for Fall Gatherings: Whether served in a small bowl at a party, sprinkled over oatmeal, or enjoyed by the handful, these seeds bring seasonal flair to any occasion.

• Easy to Make: With just a few pantry ingredients and a single baking sheet, this recipe comes together in under 30 minutes.

• Kid-Friendly: Children love the sweet crunch, making this snack a fun addition to lunchboxes or after-school treats.

• Versatile: These seeds can be eaten on their own or used as a topping for salads, yogurt, baked goods, or even roasted vegetables.

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Ingredients You’ll Need

This recipe uses simple, everyday ingredients that highlight the natural flavor of pumpkin seeds while adding seasonal warmth.

• 1 ½ cups raw pumpkin seeds (cleaned and dried)

• 1 ½ tablespoons pure maple syrup

• 1 tablespoon olive oil or melted butter

• 1 ½ teaspoons ground cinnamon

• ½ teaspoon ground nutmeg (optional, for extra warmth)

• ½ teaspoon vanilla extract

• ¼ teaspoon fine sea salt

• 1 tablespoon brown sugar (optional, for added sweetness)

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Step-by-Step Directions

1. Prepare the Pumpkin Seeds

The first step to making roasted maple cinnamon pumpkin seeds is preparing the seeds themselves. If you are working with fresh seeds from a pumpkin you’ve carved, you’ll need to give them a good rinse. After scooping them out of the pumpkin, place the seeds in a large bowl of cool water. Gently swish them around with your hands to loosen the orange pulp that clings to the seeds. You’ll notice the seeds naturally float to the top while the heavier pumpkin flesh sinks to the bottom, making separation easier.

Once the seeds are free of pulp, drain them in a colander and rinse thoroughly under running water. At this point, it’s important to dry them well. Spread the seeds out on a clean kitchen towel or paper towel and pat them dry. Any leftover moisture will cause them to steam in the oven instead of roast, so the drier they are, the crunchier they will become. For the best texture, allow them to air-dry for several hours or even overnight if you have time.

If you’re using store-bought raw pumpkin seeds (pepitas), you can skip the cleaning process entirely. Simply measure out the seeds and move straight to the seasoning step.

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2. Preheat and Prep

Before seasoning, preheat your oven to 300°F (150°C). This lower roasting temperature is key when using sweeteners like maple syrup because it allows the seeds to slowly crisp up without the natural sugars burning.

Prepare a baking sheet by lining it with parchment paper, which makes cleanup simple and prevents sticking. If you don’t have parchment, lightly greasing the pan with oil or butter will also do the trick. Spreading the seeds in an even layer later on is essential, so be sure to use a baking sheet that provides enough room for the seeds to roast without crowding.

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3. Flavor the Seeds

Now comes the fun part—flavoring the pumpkin seeds with warm, cozy spices. Place your dried pumpkin seeds in a medium mixing bowl. Drizzle in the maple syrup, followed by olive oil or melted butter. Add the ground cinnamon, nutmeg (if using), vanilla extract, and a pinch of sea salt. Use a spoon or spatula to stir everything together until each seed is coated in the sticky, aromatic mixture.

If you enjoy a slightly sweeter flavor, sprinkle in some brown sugar and stir again. The sugar will caramelize during baking, adding a delightful crunch and depth of sweetness. Don’t be afraid to taste a seed before roasting—this will give you a sense of how balanced the flavors are.

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4. Spread and Roast

Once your seeds are coated, spread them evenly onto the prepared baking sheet. Try to keep them in a single layer to ensure every seed roasts evenly. Place the tray in the preheated oven and bake for 20 to 25 minutes, stirring the seeds halfway through the process.

Stirring is an important step, as it helps prevent clumping and ensures both sides of the seeds toast evenly. As the seeds roast, your kitchen will fill with the irresistible aroma of maple and cinnamon. Watch closely during the final minutes of baking—the sugars can go from golden to burnt quickly.

When the seeds are ready, they should appear lightly golden brown and feel dry to the touch.

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5. Cool and Enjoy

After removing the baking sheet from the oven, let the seeds cool completely before eating. This cooling period is crucial, as the seeds continue to firm up as they sit, developing the perfect crisp texture. If you sneak a bite too early, they may still seem slightly chewy.

Once fully cooled, transfer the roasted seeds into an airtight jar or container. Stored at room temperature, they’ll stay fresh for up to a week, but chances are they’ll be eaten long before then. Enjoy them as a snack, sprinkle them on oatmeal or yogurt, or share them with family and friends as a homemade seasonal treat.

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Tips for Perfect Roasted Pumpkin Seeds

1. Dry the Seeds Well: Moist seeds can steam in the oven rather than roast. Make sure they are thoroughly dried before seasoning.

2. Use Pure Maple Syrup: The natural, rich sweetness of real maple syrup makes all the difference. Avoid artificial syrups for best flavor.

3. Adjust the Spice: Cinnamon is the star, but you can add a pinch of cloves, ginger, or allspice for a more complex flavor.

4. Stir Midway: This ensures the seeds don’t clump together and roast evenly.

5. Watch Closely: Since ovens vary, keep an eye on the seeds during the last 5 minutes of roasting to avoid burning.

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Creative Ways to Use Roasted Maple Cinnamon Pumpkin Seeds

While they are delicious as a stand-alone snack, these seeds can elevate many dishes:

• Breakfast Bowls: Sprinkle them over oatmeal, chia pudding, or yogurt for crunch and sweetness.

• Salads: Add them to spinach or kale salads for a nutty, spiced bite.

• Baked Goods: Fold them into muffins, breads, or granola bars for a seasonal twist.

• Trail Mix: Mix them with dried cranberries, dark chocolate chips, and almonds for a festive fall mix.

• Dessert Garnish: Use them as a topping for ice cream, apple crisp, or pumpkin pie.

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Nutritional Benefits of Pumpkin Seeds

Pumpkin seeds may be small, but they are packed with impressive nutrients:

• Protein: Helps keep you full and supports muscle health.

• Magnesium: Essential for energy production and bone health.

• Zinc: Boosts immunity and supports skin health.

• Healthy Fats: Provides heart-healthy omega-3 and omega-6 fatty acids.

• Fiber: Aids digestion and promotes satiety.

Roasting with maple syrup and cinnamon enhances their flavor while maintaining much of their nutritional value, making this recipe a guilt-free indulgence.

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Seasonal Tradition and Inspiration

For many families, roasting pumpkin seeds is a cherished autumn ritual. After the fun of pumpkin carving, gathering the seeds and turning them into a delicious snack adds an extra layer of joy to the season. The combination of maple and cinnamon gives this version a comforting, almost nostalgic flavor reminiscent of spiced cider and baked fall desserts.

It’s a recipe that encourages slowing down, savoring the season, and creating lasting memories. Sharing a bowl of these seeds while watching a fall movie, reading by the fireplace, or hosting friends for a cozy gathering makes the season even more special.

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Storage and Shelf Life

To keep your roasted pumpkin seeds fresh and crunchy:

• Room Temperature: Store in an airtight container for up to 1 week.

• Refrigerator: Extend freshness up to 2 weeks.

• Freezer: Store in a freezer-safe bag for up to 2 months. Thaw at room temperature before eating.

If they lose their crunch, simply re-toast them in the oven at 300°F for 5 minutes.

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Variations to Try

Once you master the basic maple cinnamon version, experiment with different flavor twists:

• Spicy-Sweet: Add a pinch of cayenne pepper or chili powder for heat.

• Vanilla Sugar: Toss with vanilla extract and sprinkle with granulated sugar for a cookie-like flavor.

• Savory Twist: Skip the maple syrup and use garlic powder, smoked paprika, and olive oil.

• Pumpkin Spice Blend: Replace cinnamon with a pumpkin pie spice mix for a full fall flavor profile.

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Serving Ideas

These roasted seeds are versatile and can be presented in many fun ways:

• Serve them in small mason jars tied with ribbon as a homemade fall gift.

• Place them in decorative bowls as a seasonal snack during gatherings.

• Use them as a crunchy topping for a fall charcuterie board alongside cheeses, apples, and dried fruit.

• Add them to your Thanksgiving menu as a light appetizer or post-dinner snack.

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Frequently Asked Questions

1. Can I use store-bought pumpkin seeds instead of fresh ones?
Yes! Pre-shelled, raw pumpkin seeds (pepitas) from the store work perfectly. Just skip the cleaning step.

2. Do I need to remove the shell from fresh pumpkin seeds?
No, the outer shell becomes crisp when roasted and is safe to eat. The texture adds extra crunch.

3. Can I double this recipe?
Absolutely. Just make sure to spread the seeds across two baking sheets so they roast evenly.

4. Are roasted pumpkin seeds safe for kids?
Yes, though supervision is recommended for younger children, as the seeds are small and crunchy.

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