Candied Pumpkin Seeds

Last night, I made a spur-of-the-moment decision to sign up for National Blog Posting Month (aka NaBloPoMo). NaBloPoMo is an annual blogging event that takes place each November: participants commit to posting on their blogs each day of the month. This means you’ll be hearing from me more frequently over the next four weeks…I hope that’s ok with you :)

To keep my goal of posting every day in November an attainable one, my posts will most likely be shorter than usual. There will be recipes, of course, but not every day…some days may just be brief musings on topics related to general health or nutrition. I have a few giveaways planned, too :)

Today, I have an easy, tasty recipe for candied pumpkin seeds for you.

Candied Pumpkin Seeds | Healthy Green Kitchen

I made this recipe with the seeds I took out of the pumpkin I used to bake this Pumpkin Stuffed with Cheese, Sausage, and Pasta. Whenever you “play with” pumpkins, you always end up with a sloppy mess of pumpkin seeds, right? Don’t dump them in the compost (or worse yet, the garbage)…use them to make a healthy snack instead! (I am being more conscious about my food waste than ever these days, since I am participating in this program.

Seeds (and nuts and grains and some other foods) naturally contain something called enzyme inhibitors. To increase the amount of nutrients available to your body when you eat these foods (and to make them more digestible), it’s good to give them “a good soaking”. This is why I recommend soaking your pumpkin seeds in salted water before roasting them (doing this also simplifies removing all of the pulp that may stick to the seeds upon removal from the pumpkin).

These fiber and zinc-rich goodies are perfect for topping salads and side dishes. They are also wonderful eaten on their own.

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Candied Pumpkin Seeds | Healthy Green Kitchen

Related recipes:

Spicy Roasted Pumpkin Seeds from Our Gluten Free Family
Toasted Pumpkin Seeds from Tasty-Yummies
Cinnamon Sugar Pumpkin Seeds from So Let’s Hang It
5 Ways to Spice Up Roasted Pumpkin Seeds from Serious Eats

candied pumpkin seeds
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Recipe for Candied Pumpkin Seeds

Easy, delicious candied pumpkin seeds are a great way to use the seeds you remove from your pumpkins in the fall.
If you don't want a sweet pumpkin seed recipe, omit the maple syrup and use savory seasonings, such as garlic and/or onion powder, cayenne powder, or the seasoning blend of your choice instead. The same directions can be used for other nuts and seeds, too, by the way. Pecans and walnuts, in particular, are great when roasted with maple syrup and butter!


For pre-soaking the pumpkin seeds:

  • *approximately 1.5 cups pumpkin seeds (mine were from the sugar pumpkin I used to make this recipe
  • *1 teaspoon fine or course sea salt
  • *water

For roasting the seeds:

  • *4 tablespoons pure maple syrup
  • *4 tablespoons melted organic coconut oil or melted organic butter
  • *1 teaspoon coarse sea salt plus more to taste


  • 1. Combine pumpkin seeds with salt in a bowl and add warm water to cover. Stir around to dissolve the salt. Cover with a tea towel and allow to sit on the counter for at least 4 hours or overnight.
  • Preheat oven to 300°F.
  • 2. Strain the pumpkin seeds and remove any residual pumpkin pulp. Pat seeds dry with a towel.
  • 3. Toss pumpkin seeds with the maple syrup, melted coconut oil or butter, and 1 teaspoon of salt. Spread out on a lidded sheet pan. Bake for about 1 hour, or until they are starting to brown and get crispy, tossing every 10-15 minutes. They may not seem 100% crispy when you remove them from the oven, but they will crisp up as they cool. Toss with additional coarse sea salt, if desired.
  • Eat these as a snack on their own, or sprinkle them on salads or other vegetable-based side dishes.

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20 thoughts on “Candied Pumpkin Seeds”

  1. I’ve made these twice now, both times substituting raw honey for maple syrup. I also used Trader Joe’s organic raw pumpkin seeds, soaking them as advised. The first time, I ended up with pumpkin seed brittle- yummy, but a bit difficult to sprinkle on salads! The second time, I cut back on the oil, honey and cooking time and they came out just perfect! Thank you!

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  3. Amazing! I just made these and they are amazingly delicious. I have never thought to put maple syrup on pumpkin seeds, but what a great combination!

  4. These look fabulous Winnie! I would totally love them on a salad if I could stop myself from eating them all before hand…Looking forward to seeing more writing every day!

  5. Gosh, I admire you for posting daily – once a week wears me out! And I feel guilty for tossing out pumpkin seeds – no more…

    • It’s an exercise in getting creative and giving up on my perfectionist tendencies for a bit…we’ll see how it all goes :)

  6. Oh, Winnie, I’m so excited that you’re doing the NaBloPoMo challenge. I seriously debated it, but decided not to. However, I am letting the month challenge me to posting more frequently. I’ll be following along with you as you post, though – you’ll be my inspiration! :)

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  8. Those look great! Unfortunately our pumpkin guts, including seeds, did end up in our compost pile because I had a feeling I wouldn’t feeling like doing anything with them today (and I was right). But next time, I’ll do this because I love maple-syrup roasted nuts so I’m these will be wonderful! :-)

    Happy to have you on board for NaBloPoMo. Looking forward to keeping up!

  9. I never knew about soaking pumpkin seeds before roasting. I was actually thinking yesterday about making a pumpkin seed brittle to crush up and sprinkle atop a pumpkin dessert I am making. But I think candied pumpkin seeds sound even better. I will definitely be giving a try!

    • I love pumpkin seed brittle- I have a recipe for one somewhere on this blog I think! You can definitely roast the seeds without soaking, but I really prefer to soak them first :)