These maple roasted pepitas make for a delicious, nutritious, and crunchy snack. They come together in less than 20 minutes and can be eaten by themselves or used on top of cakes or salads.

Maple roasted pepitas in a bowl.

I love all things pumpkin this time of year, from pumpkin muffins to pumpkin white russians to pumpkin soup. And I also really love pumpkin seeds! Pepitas are basically pumpkin seeds but without the shell and they make for the best nutrient dense snack.

I have used roasted pepitas to make an amazing Fall chocolate bark before. But one of my favorite things to do with maple roasted pepitas is to just eat them as a snack. They are crunchy, salty and sweet and are the perfect healthy snack to have on hand to satisfy cravings.

Table of Contents

What makes this recipe great

  • They are easy to make. You only need a handful of ingredients and 20 minutes to make this roasted pepitas recipe.
  • Maple roasted pumpkin seeds are a healthy snack. They are full of manganese, vitamin K and protein.
  • They are a delicious!
  • This recipe is allergy friendly. It is nut-free, gluten-free, and dairy-free.

Recipe ingredients

Ingredients needed to make maple roasted ingredients.
  • Pepitas– make sure to buy raw pumpkin seeds without the shell on them. They should be green in color.
  • Maple syrup– make sure to use 100% pure maple syrup.
  • Cinnamon– ground cinnamon adds a nice flavor to the pepitas.
  • Ground nutmeg, cloves, and ginger- these spices add a great flavor to the roasted pepitas, but they can be optional if you don’t want those flavors.

See recipe card below for a full list of ingredients and measurements.

Recipe variations

  • Omit the nutmeg, cloves and ginger for a more simple maple cinnamon pepita recipe.
  • You could make these salty instead of sweet, just add a few teaspoons of oil and salt instead of the maple syrup and spices.

Step by step instructions

Pepitas in a bowl.
Step 1

Step 1: Put the pepitas into a bowl and top with the maple syrup. Mix it all together.

Pepitas with spices in a bowl.
Step 2

Step 2: Add the spices and mix again.

Pepitas on a cookie sheet before baking.
Step 3

Step 3: Cover a cookie sheet in aluminum foil, spray with a little olive oil, and then spread out the pepitas on top.

Pepitas roasted in the oven on a cookie sheet.
Step 4

Step 4: Bake until the pepitas are roasted.

Expert tips

  • Make sure you are using pepitas, and not pumpkin seeds. Pepitas are pumpkin seeds but without the shell.
  • Gently break off the roasted pepitas from the aluminum foil. They can stick to it a little bit.
  • Season them with the spices of your choice. You can use pumpkin spice, cinnamon, nutmeg, ginger, and cloves or a mixture of them.
  • Store in an airtight container on the counter for up to a week.

Recipe FAQs

Are roasted pepitas good for you?

How can you use these roasted pepitas?

On top of a pumpkin cake, in a Fall chocolate bark, or on top of a salad. Delish!

Can you make roasted pepitas savory?

Yes! Just make them with olive oil, and other spices like cayenne pepper, garlic powder, and salt.

Maple roasted pumpkin seeds in a bowl.

Other crunchy snacks you’ll love:

Cinnamon Pumpkin Roasted Almonds

Cinnamon Maple Roasted Almonds

Gingerbread Roasted Almonds

Did you try this recipe? Please leave me a ⭐ review below!

Maple roasted pepitas in a bowl.

Maple Roasted Pepitas

Dominique
These maple roasted pepitas make for a delicious, nutritious, and crunchy snack. They come together in less than 20 minutes and can be eaten by themselves or used on top of cakes or salads.
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Snack
Cuisine American
Servings 4
Calories 117 kcal

Ingredients
  

Instructions
 

  • Preheat oven to 350 degrees F. Cover a cookie sheet in aluminum foil and spray with a little olive oil.
  • Put the pepitas into a medium bowl and cover in maple syrup. Mix. Add the cinnamon, nutmeg, ginger, and cloves, and mix.
  • Pour the pepitas onto an aluminum foil lined baking sheet, and spread them out. 
  • Bake for 12-15 minutes. Remove the roasted pepitas from the oven and let cool. Gently break off the pepitas from the aluminum foil.

Notes

  • Make sure you are using pepitas, and not pumpkin seeds. Pepitas are pumpkin seeds but without the shell.
  • Gently break off the roasted pepitas from the aluminum foil. They can stick to it a little bit.
  • Season them with the spices of your choice. You can use pumpkin spice, cinnamon, nutmeg, ginger, and cloves or a mixture of them.
  • Store in an airtight container on the counter for up to a week.

Nutrition

Calories: 117kcalCarbohydrates: 9gProtein: 5gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 0.01gSodium: 2mgPotassium: 154mgFiber: 1gSugar: 6gVitamin A: 3IUVitamin C: 0.3mgCalcium: 20mgIron: 1mg
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