The battle against junk food is real. It’s so easy to reach for a convenient snack – ultra-processed, loaded with preservatives, unhealthy oils, tons of sugar, etc. Treat your body to a healthy, easy snack instead by making some delicious roasted seeds.
Pumpkin seeds are low histamine, anti-inflammatory, and contain magnesium, zinc, potassium and iron. While some individuals may have sensitivities, sunflower seeds are also nutrient-dense and non-inflammatory. So please choose according to your tolerances. However, both are excellent nutritional choices with very real benefits.
While not required, I recommend choosing organic oils, seeds and spices to level this recipe up. It will reduce the amount of toxins.
Table of Contents
Notable Tidbit
These roasted seeds are a big family favorite at my house, and I’ve found they are a great substitute for popcorn when you go to the movies. 😊
What You’ll Need
- Large Baking Sheet
- Silicone baking mat or parchment paper
- Small mixing bowl
- Spatula
Ingredients
1 ½ cup of pumpkin or sunflower seeds
2 tsp Olive, Avocado, or Liquid Coconut Oil
1 tsp Garlic Powder
1 tsp Cumin Powder
½ tsp Cardamom
½ tsp Ground Mustard
¼ tsp Ginger
1 tsp salt
Sprinkle of Black pepper (optional)
Directions for Roasting
- In a small mixing bowl, add 1 ½ cup of seeds.
- Add the oil and toss evenly.
- In a separate small bowl, add the salt, pepper, and spices and blend well.
- Next, add the spices into the main bowl and toss once more to distribute them evenly.
- Pour onto your lined baking sheet and spread evenly.
- Bake at 350 degrees for 10-12 minutes.
- After removing them from the oven, the seeds, especially pumpkin, may continue to pop while they cool.
- Then try to keep your friends and family from eating them all before you can place them into a container! Ha!
They should keep for at least a week in a sealed container. Refrigeration is not necessary.
Enjoy!
Variations on this Recipe
- You can try replacing the spices with ¼ cup of maple syrup and pumpkin spice for a cooler weather-inspired version. (The syrup will caramelize and then harden, so remove them from the sheet with a silicone scraper quickly. A silicone mat will make this a lot easier.)
- If you have no aversion to peppers, try adding some curry, cayenne, chili powder or paprika into the mix for some spicy heat.
- You can also try “Italian style” with an Italian spice blend paired with garlic & onion powder.
Read More
Read more about sunflower seeds here:
Sunflower Seeds: Benefits, Nutrition & How Many to Eat | Dr. Axe
Read more about pumpkin seeds here:
Pumpkin Seeds: Benefits, Nutrition & How Many to Eat | Dr. Axe
Read more about healthy oils here:
Thanks a ton – Your feedback is much appreciated and helps me improve. Have a lovely day!
