Sugar and Spice Pumpkin Seeds

Fall Favorites: Sugar and Spice Pumpkin Seeds

Carving pumpkins this fall? Don’t just throw out the seeds! Make a healthy snack instead. Try this great blend between sweet and spicy with pumpkin seeds.


  • 1 medium pumpkin
  • 5 Tbs. sugar
  • 1/4 Tsp. salt
  • 1/4 Tsp. ground cumin
  • 1/4 Tsp. ground cinnamon
  • 1/4 Tsp. ground ginger
  • Pinch cayenne pepper to taste
  • 1 1/2 Tbs. peanut oil


Preheat oven to 250 degrees. Line a baking sheet with parchment paper. Cut pumpkin open from the bottom, removing seeds with a long-handled spoon. Separate flesh from seeds, (you should be able to gather roughly one cup of seeds from the pumpkin.) Spread seeds on parchment in an even layer. Bake until dry, flipping occasionally, about 1 hour. Let cool. 

In a medium bowl combine 3 Tbs. sugar, salt, cumin, cinnamon, ginger, and cayenne. Heat peanut oil in a large nonstick skillet over high heat. Add pumpkin seeds and remaining 2 Tbs. sugar. Cook until sugar melts and the pumpkin seeds begin to caramelize, about 45 to 60 seconds. Transfer to bowl with spices, and stir well to coat. Let cool. These may be stored in an air-tight container for up to 1 week.

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