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    Home » snacks

    Coconut Maple Roasted Pumpkin Seeds {Vegan, Gluten-Free, Dairy-Free}

    Published: Oct 22, 2013 · Modified: Oct 16, 2022 by Lauren Kelly · This post may contain affiliate links.

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    These Coconut Maple Roasted Pumpkin Seeds are so healthy, highly addictive and will make your house smell amazing!

    These Coconut Maple Roasted Pumpkin Seeds are so healthy, highly addictive and will make your house smell amazing!

    Coconut Maple Roasted Pumpkin Seeds in a white bowl.

    I never understood why people would throw out the pumpkin seeds when carving a jack-o-lantern. Pumpkin seeds are filled with crucial vitamins and minerals, as well as a good deal of protein.

    These roasted pumpkin seeds are so delicious and easy to roast, this is the recipe you need to try. Every year I love to keep these in my house for a convenient snack.

    if you are looking for some more healthy pumpkin recipes, you will love these No Bake Pumpkin Spice Donut Holes, Gluten Free Pumpkin Spice Scones Gluten Free Pumpkin Pie with Pecan Crust and definitely these No Bake Pumpkin Cheesecake Bars!

    All of these would be even more yummy with some Low Carb Bulletproof Hot Chocolate, Apple Chai Latte and definitely some Spiked Apple Cider!

    Recipe Tips

    These roasted pumpkin seeds are so customizable and can be made so many different ways. You can also add some sunflower seeds, use a sugar free sweetener instead of maple syrup or even add some drizzled sunflower seed butter and mix it in.

    Make sure not to overtake these seeds because if you don't continue to stir they could burn easily. Stirring them every 10 minutes or so makes sure they are evenly coated and moving around.

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    Healthy Maple Coconut Roasted Pumpkin Seeds from Lauren Kelly Nutrition

    Coconut Maple Roasted Pumpkin Seeds

    These Coconut Maple Roasted Pumpkin Seeds are so healthy, highly addictive and will make your house smell amazing!
    5 from 8 votes
    Print Pin Rate
    Course: pre-workout, Snack, vegetarian
    Cuisine: American
    Diet: Diabetic, Gluten Free, Vegan
    Prep Time: 15 minutes
    Cook Time: 10 minutes
    Total Time: 25 minutes
    Servings: 5 servings
    Calories: 134kcal
    Author: Lauren Kelly

    Ingredients

    • 1 ¼ cup pumpkin seeds
    • 1 tablespoon coconut oil
    • 1 tablespoon maple syrup or sugar free sweetener of your choice
    • ½ teaspoon cinnamon
    • 1 tablespoon shredded coconut

    Instructions

    • Scoop out the seeds of a pumpkin. Place seeds in a large bowl, rinse out the pulp and strings. Wait for pumpkin seeds to rise to the top and place in colander to rinse off extra pumpkin pulp.
    • Preheat oven to 300 degrees.
    • Place coconut oil in large saucepan and melt. Add pumpkin seeds and constantly stir for about 10 minutes until light brown. *Stirring is necessary to prevent burning*
    • Remove the seeds from heat. Add maple syrup, cinnamon and shredded coconut. Mix well until thoroughly coated.
    • Place pumpkin seeds on baking sheet and roast for 25-30 minutes making sure to stir every 10 minutes until golden brown. Allow to cool for 5 minutes.

    Notes

    To store: Place in an airtight container in the refrigerator for up to 7 days.

    Nutrition

    Calories: 134kcal | Carbohydrates: 5g | Protein: 5g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Sodium: 2mg | Potassium: 147mg | Fiber: 1g | Sugar: 3g | Vitamin A: 3IU | Vitamin C: 0.3mg | Calcium: 14mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @lkellynutrition or tag #lkellynutrition!

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    Reader Interactions

    Comments

    1. Kristyn

      October 17, 2022 at 4:55 pm

      5 stars
      Wow!! These are the tastiest pumpkin seeds I have ever had!! The maple & coconut go so well together!!

      Reply
    2. Melissa

      October 17, 2022 at 3:13 pm

      5 stars
      I love pumpkin seed - My family and I used your recipe after carving pumpkins this weekend and it was delicious!

      Reply
    3. Jessica

      October 17, 2022 at 2:08 pm

      5 stars
      Sooo... I wasn't a fan of pumpkin seeds UNTIL I made this recipe. The coconut was my favorite!!! Thank you so much for sharing this recipe!

      Reply
    4. Lily

      October 14, 2021 at 10:12 pm

      5 stars
      I would have never thought to coat the whole pumpkin seeds, usually I just salt them and enjoy them as you would sunflower seed, but this was amazing; you opened my mind to a whole new way of enjoying them and this coconut maple "dressing" was divine, I love the sweetness it gave the seeds!

      Reply
    5. wilhelmina

      October 14, 2021 at 9:58 pm

      5 stars
      Delicious flavor and super easy to make! Pumpkin seeds are such a great snack and I love your recipe!

      Reply
    6. Eden

      October 14, 2021 at 5:38 pm

      5 stars
      These are awesome and so good for a pumpkin carving night! We always toss the seeds, but not now!

      Reply
    7. nan

      January 29, 2014 at 2:38 am

      I've never ate pumpkin seeds before. Are you supposed to eat the whole seed or remove the outer part?

      Reply
      • lauren

        January 29, 2014 at 2:52 am

        Hi Nan! Yes, you eat the whole seed. These are delicious 🙂 Thanks for stopping by!

        Reply
    8. Katie | Healthy Seasonal Recipes

      October 24, 2013 at 11:50 am

      Lauren, what an inspiration you had. These sound great, and I love that I can make them with the kids. I can't wait for the house to smell so good this weekend when we get to carve our pumpkins.

      Reply
      • lauren.kelly

        October 24, 2013 at 5:09 pm

        Thank you Katie! I hope you like them 🙂

        Reply

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