Cinnamon-Maple Roasted Pumpkin Seeds


  • Prep Time15 mins
  • Total Time1 hr 45 mins
  • Makes4 servings
Cinnamon-Maple Roasted Pumpkin Seeds

Photo: Roberto Caruso

Get out the melon baller (a perfect kid-safe tool) and start scooping gourd guts—that’s where the good stuff is. No pumpkin? Squash seeds work too!


  • 1 cup fresh pumpkin seeds

  • 1 tsp vegetable oil

  • 1 tbsp maple syrup

  • 1 tsp packed brown sugar

  • 1/4 tsp ground cinnamon

  • 1/4 tsp kosher salt


  • Scoop the seeds from your pumpkin. Remove orange strings and pumpkin bits. Transfer seeds to a colander and rinse thoroughly, 2 or 3 times. Pour onto a baking sheet in a single layer and pat dry with paper towels. Let seeds dry until they are no longer shiny and are dry to the touch, about 1 hour.

  • Preheat oven to 375F. Stir seeds with oil in a medium bowl. Transfer back to baking sheet and bake 10 min. Let cool 10 min.

  • On the sheet, stir seeds with syrup, brown sugar and cinnamon. Bake 10 min more, or until syrup clings to seeds and they are crisp. Sprinkle with salt. Enjoy warm or refrigerate in airtight container up to 1 week.

Nutrition (per serving)

Calories 221, Protein 10g, Carbohydrates 8g, Fat 18g, Fibre 2g, Sodium 100mg.

Originally published in the Today’s Parent October 2016 issue, this recipe has a triple-tested guarantee from the Chatelaine Kitchen. Photo by Roberto Caruso. 

This article was originally published on Oct 26, 2016

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