Pepitas, or Pumpkin Seeds, have always been one of my favorite snacks. They’re a good source of magnesium, zinc and omega-3s – a wonderful snack to add to your day. Michael has pan-roasted small amounts of pumpkin seeds with oil and salt (careful – when they get hot we found out they had a tendency to pop out of the pan), which was simple and hit a salty-snack spot. I like these oven-roasted pepitas because you can make a cookie sheet full – enough to share.
I use some sugar-free “maple” syrup in this recipe. The brands definitely vary in terms of flavor: we have Michael’s favorite brand, Vermont, on hand right now. If you’ve never had sugar free maple-flavored syrup but you have had fake maple syrup like Log House Cabin or Mrs. Butterworths, the flavor is pretty much the same. I’ll be honest – I’m always vaguely disappointed with the flavor because I miss real, no-fooling maple syrup (Grade B, please) but it works well in this recipe.
Maple Chipotle Pepitas
2 1/2 cups raw, shelled Pumpkin Seeds / Pepitas
2 tablespoons Sugar-free Pancake Syrup
2 tablespoons Oil (I used a combination of Olive Oil and Coconut Oil)
1 teaspoon Cumin, ground
1/2 teaspoon Chipotle Powder
Salt, to taste
Preheat your oven to 300 degrees Fahrenheit. Line a cookie sheet with parchment paper or with foil. Mix the syrup, oil and seasoning in a bowl, then add the raw pumpkin seeds to the bowl. Mix until the pumpkin seeds are evenly coated. Place the pepitas in a single layer on the cookie sheet and place in the heated oven. They will cook for 20 minutes, but you will want to stir/flip the seeds halfway through the cooking time.
Once they’re done, I cool them and then store them in an airtight container. They’re probably best if consumed within a week. A serving is 1/4 cup of seeds, this recipe makes 10 servings. I would recommend measuring out a serving since seeds and nuts are a dense source of calories.
Nutrition Information (per serving):
Calories: 194 kcal
Fat: 18 g
Saturated Fat: 3.5 g
Total Carbohydrate: 3.0 g
Fiber: 2.0 g
Protein: 9 g