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Maple Roast Pumpkin Seeds
Not only are Maple Roast Pumpkin Seeds a delicious fall snack, but they also offer a healthy dose of essential nutrients.
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Servings:
4
Calories:
237 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 2 cups pumpkin seeds (also known as pepitas)
- 1 tablespoon olive oil
- 2 tablespoons maple syrup
- 1/2 teaspoon kosher salt
Instructions
- Preheat oven to 350°F.
- Combine the pumpkin seeds, olive oil, maple syrup and salt in a bowl and stir to coat.
- Spread the seeds out on a baking sheet and cook for 10 minutes.
- Stir the seeds and cook another 10-15 minutes or until golden and crispy. Make sure to keep an eye on them in the last few minutes of cooking so they don’t burn.
- Cool and serve.
Cup of Yum
Notes
- Storage + Freezing Roast Pumpkin Seeds
- Maple roast pumpkin seeds can be stored for several weeks to a few months if stored properly in an airtight container. To maximize their shelf life and maintain their freshness and crunchiness:
- Cool Completely: Allow the maple roast pumpkin seeds to cool completely before storing them. This prevents condensation from forming inside the container, which could lead to sogginess.
- Use an Airtight Container: Transfer the cooled pumpkin seeds to an airtight container. A resealable plastic bag or a glass jar with a tight-fitting lid works well. Make sure there is minimal air inside the container to prevent moisture from affecting the seeds.
- Store in a Cool, Dark Place: Keep the container in a cool, dark, and dry pantry or cupboard. Avoid exposing the seeds to direct sunlight or heat, as this can affect their flavor and texture.
- Check for Freshness: Periodically check the stored pumpkin seeds for any signs of moisture, mold, or an off smell. If you notice any of these signs, it's best to discard them.
- Freeze for More Shelf Life: For longer storage, you can freeze the roast pumpkin seeds in an airtight container or vacuum-sealed bag, where they can stay fresh for several months to a year. Just make sure they are thoroughly cooled and dry before freezing.
Nutrition Information
Calories
237kcal
(12%)
Carbohydrates
10g
(3%)
Protein
10g
(20%)
Fat
19g
(29%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
7g
(41%)
Monounsaturated Fat
8g
(40%)
Trans Fat
0.02g
(1%)
Sodium
294mg
(12%)
Potassium
281mg
(6%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
5IU
(0%)
Vitamin C
1mg
(1%)
Calcium
26mg
(3%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 237
% Daily Value*
| Calories | 237kcal | 12% |
| Carbohydrates | 10g | 3% |
| Protein | 10g | 20% |
| Fat | 19g | 29% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.02g | 1% |
| Sodium | 294mg | 12% |
| Potassium | 281mg | 6% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 5IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 26mg | 3% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.