Sweet-Hot Pumpkin Seeds with Autumn Spices

November 9, 2017Recipes, Snacks

After carving a decorative pumpkin or baking a holiday pumpkin pie, save the seeds to create this seasonal snack. These Sweet-Hot Pumpkin Seeds with Autumn Spices are a good portable snack for long treatment days. As an added bonus, pumpkin seeds are also a good source of protein.


  • Canola oil spray
  • 1 cup pumpkin seeds (scooped whole from the pumpkin then washed and dried and pre-toasted for 30 minutes in a 300-degree oven; or hulled, prepackaged from the grocery store)
  • 4 tsp. walnut oil (olive oil may be substituted)
  • 1 tsp. ground ginger
  • Pinch cloves
  • 1/2 tsp. cinnamon
  • 1/2 tsp. chili powder or paprika (optional)
  • 1 Tbsp. plus 1 tsp. dark brown sugar
  • Dash salt
  • 2 tsp. water


Preheat oven to 375 degrees. Lightly coat baking sheet with canola oil spray. Either pre-toast whole seeds from pumpkin (as noted above), or spread hulled seeds on pan in one layer and toast in oven for 10 minutes. Meanwhile, in small skillet, whisk together oil, spices, sugar, salt and water. Simmer on low heat, stirring occasionally, until seeds finish toasting. Remove seeds from oven and stir into spice mixture, coating evenly, and cook on stove for another 5 minutes. Return seeds to baking sheet, patting into one layer. Bake about 10 minutes, until crisp. Remove from oven, let cool and gently loosen from baking sheet with tip of metal spatula. Store in a tightly covered container.

Makes 8 servings (2 tablespoons each)

Per serving: 180 calories, 14g total fat (2.5g saturated fat), 6g carbohydrates, 9g protein, 1g dietary fiber, 160mg sodium.


Recipe from the American Institute for Cancer Research.