Sweet & Cinnamon Pumpkin Seeds

With the cool air comes great fall traditions like apple and pumpkin picking. I have fond memories of roasting the seeds from the Jack O’Lantern we carved for Halloween.

Today as a nutritionist I know the importance of eating well and these little seeds pack a punch of nutrition.

1/4 cup of raw pumpkin seeds provides 8.5 grams of protein. This is a great way to add a complete plant-based protein to your diet.

Aside from protein, these little seeds offer a good source of zinc (23%), manganese (74%), phosphorus (57%), magnesium (48%), and copper (48%). They also have 16% of your daily intake for iron.

In celebration of National Pumpkin Seed Day, I wanted to share a snack idea that is not only tasty but good for you too.

Read below for the recipe:

Sweet & Cinnamon Pumpkin Seeds
  • 1 cup raw pumpkin seeds*
  • 1 tsp cinnamon
  • 1 tsp raw honey
  1. Pre-heat the oven to 350 degrees Fahrenheit
  2. Separate the pulp from the seeds
  3. Place the seeds in a colander and rinse with cold water, then let dry
  4. Once dry, place the seeds on a baking sheet lined with parchment paper
  5. Sprinkle cinnamon and brush with a drizzle of honey
  6. Place in the oven for 10 minutes or until golden brown
  7. Serve or place in a container with a sealable lid and place in the refrigerator

*Can substitute in store bought raw seeds instead

Scroll to Top