Cinnamon Roasted Pepitas are an easy and healthy snack. Combine a few ingredients and roast for 5 minutes!
Healthy snacks that you can take on-the-go are the perfect snacks. We combine maple syrup, cinnamon, salt and a pinch of cayenne with raw pepitas to create this easy roasted pepitas recipe. This healthy snack is made in less than 10 minutes and is perfect for snacking or using as a garnish for your favorite fall recipes.
Ingredients You’ll Need
- Pepitas: You can use standard white shelled pumpkin seeds but the texture and flavor will be different. Pepitas have the best flavor and texture.
- Maple Syrup: The maple syrup helps to concentrate the flavors on the seeds. You can substitute the maple syrup with honey, if desired, but it will change the flavor.
- Ground Cinnamon: You can omit but the flavor will be different.
- Ground Cayenne: A pinch of cayenne doesn’t make these pepitas spicy but it adds a nice kick when combined with the other ingredients.
Simply mix together the ingredients in a bowl. Spread them out on a sheet pan lined with parchment paper and roast in the oven.
Store roasted spiced pepitas in an airtight container for up to 2 weeks.
Pepitas are pumpkin seeds, but they are not the type of pumpkin seeds that you would scoop out of a pumpkin that you buy at the store. They are a seed that comes from hull-less pumpkin varieties like Syrian or Oil Seed Pumpkins. They don’t have a shell and grow shell-free inside the hull-less pumpkin varieties.
Yes, pepitas and pumpkin seeds are technically the same thing, since they come from pumpkins. But, they only come from select pumpkin varieties, not the standard orange pumpkins you buy at the store or farmer’s market.
When roasting, you can substitute one for the other but pepitas are much more flavorful and have a crunchier texture.
They are low calorie and high in protein. They are also filled with beneficial vitamins and minerals like iron, zinc, manganese, phosphorous and magnesium.
Suggestions for Serving Pepitas
We like to grab a handful of roasted pepitas and eat them as a snack, but you can also add them to yogurt parfaits, trail mix, smoothies, or anything else. We love including them on a cheese or charcuterie board. They are perfect for serving as a snack at holiday parties. You can even package them nicely and give as a holiday gift.
Pepitas are also a perfect garnish. They add a crunchy texture and flavor.
A few of our favorite recipes featuring the roasted pepitas are below.
- Roasted Autumn Squash Soup
- Pumpkin Oatmeal
- Pumpkin Bread (sprinkle them on top)
- Pumpkin Pie (serve with whipped cream and garnish with pepitas)
- Roasted Butternut Squash Soup
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Cinnamon Spice Roasted Pepitas
- 1 1/2 cups raw shelled pumpkin seeds, (pepitas)
- 1 tablespoon pure maple syrup
- 1 teaspoon ground cinnamon
- 1/8 teaspoon salt
- pinch of cayenne
- Preheat oven to 400 degrees F. Line a large rimmed baking sheet with parchment paper.
- In a large bowl, toss all of the ingredients together until combined. Spread seeds on baking sheet in an even layer. Roast in oven for 6 minutes, tossing once half way through. Let cool completely and store in an airtight container.
- This recipe makes 1 1/2 cups. The nutritional information is provided for 1/2 cup.
- Pepitas: We recommend using raw no shell pumpkin seeds (ie: pepitas), however you can also use standard pumpkin seeds with the white husk. Nutritional information and flavor make vary.
- Maple Syrup: You can use honey instead but it may alter the flavor.
- Spices: You can omit the spices but it will change the flavor.
- Store the seeds in an airtight container for up to 2 weeks.
This recipe was updated with new process photos and FAQs in October 2020.