Low Fat Candied Pumpkin Seeds

Elevate your snacking game with these irresistible Low-Fat Candied Pumpkin Seeds—a guilt-free treat that combines wholesome ingredients with a touch of indulgence. This recipe transforms raw pumpkin seeds into crunchy, golden bites coated in a naturally sweet glaze made from maple syrup, vanilla extract, and warm spices like cinnamon and nutmeg. With just 10 minutes of prep time and a quick bake in the oven, these nutritious snacks deliver a perfect balance of sweet and salty flavor. Ideal for everything from topping salads and oatmeal to satisfying mid-day munchies, these candied pumpkin seeds are the ultimate crowd-pleaser. Plus, they’re low in fat, making them a healthier alternative to traditional candied treats. Whether you’re meal prepping or craving a homemade snack, these easy-to-make seeds are sure to become a pantry staple!

Nutriscore Rating: 58/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup raw pumpkin seeds
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 0.5 teaspoon cinnamon powder
• 0.25 teaspoon salt
• 0.125 teaspoon nutmeg
• 1 tablespoon water

Directions

Step 1

Preheat your oven to 325°F (165°C) and line a baking sheet with parchment paper.

Step 2

In a medium-sized mixing bowl, combine the raw pumpkin seeds, maple syrup, vanilla extract, cinnamon powder, salt, nutmeg, and water. Stir the ingredients together until the pumpkin seeds are well-coated.

Step 3

Spread the coated pumpkin seeds out in a single layer on the prepared baking sheet.

Step 4

Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the seeds are golden brown. Stir the seeds halfway through baking to ensure even caramelization.

Step 5

Remove the baking sheet from the oven and allow the seeds to cool completely. They will become crisp as they cool.

Step 6

Once cooled, break apart any clusters and store your low-fat candied pumpkin seeds in an airtight container for up to two weeks.

Nutrition Facts

Serving size	(164.1g)

Amount per serving	% Daily Value*
Calories	720.7

Total Fat 52.1g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 613.7mg	0%
Total Carbohydrate 48.2g	0%
Dietary Fiber 5.2g	0%
Total Sugars 27.0g
Protein 28.1g	0%

Vitamin D 0IU	0%
Calcium 75.0mg	0%
Iron 10.1mg	0%
Potassium 919.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.6%

Protein: 14.5%

Carbs: 24.9%