Sweet and Spicy Roasted Pumpkin Seeds
Sweet-and-spicy roasted pumpkin seeds with brown sugar, Cajun seasoning, and cayenne. A crunchy oven-roasted fall snack ready in 45 minutes.
Servings: 4 servings
Calories: 134kcal
Ingredients
For roasting
- 1 cup raw pumpkin seeds from 1 medium pumpkin
- 1 tablespoon avocado oil
- ½ teaspoon salt
For the glaze
- 1 tablespoon light brown sugar up to 2 tablespoons for sweeter seeds
For the spicy coating
- 1 to 1½ teaspoons Cajun seasoning
- ¼ teaspoon cayenne pepper Optional
Instructions
- Preheat the oven to 350°F. Cut the top off the pumpkin and scoop out the seeds and stringy pulp. Use colander, rinse them well, and remove any remaining strings.
- Drain the excess water. Spread them on a parchment-lined baking sheet and pat them as dry as possible. Add salt and avocado oil. Toss until evenly coated, then spread them into a single layer.
- Bake for 15 to 20 minutes, stirring every 10 minutes. Sprinkle the brown sugar over the seeds, toss, and bake for 8 to 10 more minutes. Remove them as soon as they smell nutty and toasted.
- Transfer the hot seeds to a bowl. Sprinkle with the Cajun seasoning and cayenne, and toss while the sugar is still sticky. Spread the seeds out and let them cool completely. They turn crisp as the sugar sets. Break apart any clumps.
Notes
- Dry the seeds well: Pat them dry with a kitchen towel before roasting. This helps the seeds turn crunchy.
- Add the sugar late: Brown sugar burns if it roasts the whole time. Add it only for the last 8 to 10 minutes.
- Watch for the aroma: Remove the seeds as soon as they smell nutty and toasted. Even 5 extra minutes can make the insides brown and bitter while the shells still look pale.
- Adjust the heat and sweetness: Use ½ teaspoon of Cajun seasoning and skip the cayenne for mild, or add an extra pinch of cayenne for hot. Use up to 2 tablespoons of brown sugar for sweeter seeds.
- Faster roasting option: Roast at 400°F for about 15 minutes, then add the brown sugar and roast for about 5 more minutes. Watch closely.
- Storage: Cool completely, then store in an airtight jar at room temperature for up to 1 week. Keep the lid tight, since sugar pulls in moisture.
- Timing: Prep 15 minutes; cook 25–30 minutes; total 40–45 minutes.
Nutrition
Calories: 134kcal | Carbohydrates: 5g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Sodium: 293mg | Potassium: 153mg | Fiber: 1g | Sugar: 3g | Vitamin A: 424IU | Vitamin C: 0.4mg | Calcium: 12mg | Iron: 2mg
