Sweet and Savory Roasted Pepitas

4.7 stars, average of 111 ratings

By Naomi Sherman, updated March 27 20203
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Pumpkin seeds, also known as Pepitas, are a very nutritious source of monounsaturated fats and dietary fibre. They are also high in iron and a rich source of magnesium which is a vital electrolyte that is important on the ketogenic diet.

When roasted they become deliciously crunchy and are perfect to scatter over salads.

Please be aware though that it is very easy to overdo it when snacking on pepitas, so weigh out your serving and stick to it.

I have included both a sweet and savoury roasted pepitas recipe below. I’d love to know which one you liked best. Enjoy!

0 days, 0 hours, 10 minutes

Hands-on 5 minutes Overall 15 minutes

Serving size ¹/₄ cup

Allergy information for Sweet and Savory Roasted Pepitas

✔ Gluten free

✔ Dairy free

✔ Egg free

✔ Nut free

✔ Nightshade free

✔ Pork free

✔ Avocado free

✔ Fish free

✔ Shellfish free

Pescatarian

Vegetarian

Vegan

Nutritional values (per ¹/₄ cup)

Net carbs2.1 grams

Protein9.8 grams

Fat18.2 grams

Calories207 kcal

Calories from carbs 4%, protein 19%, fat 77%

Total carbs4.3 gramsFiber2.2 gramsSugars0.7 gramsSaturated fat4.7 gramsSodium2 mg(0% RDA)Magnesium192 mg(48% RDA)Potassium268 mg(13% EMR)

Ingredients (makes 4 servings each)

Sweet:

1 cup pepitas (130 g/ 4.6 oz)
2 tsp virgin coconut oil, melted (10 ml)
1 tsp sugar-free maple flavored syrup or Yacon Syrup or 1 tbsp Swerve or Erythritol
1 tsp vanilla powder or sugar-free vanilla extract
¹/₂ tsp cinnamon
¹/₂ tsp nutmeg
¹/₂ tsp powdered ginger

Savoury:

1 cup pepitas (130 g/ 4.6 oz)
1 tbsp extra virgin olive oil (15 ml)
1 tsp garlic powder
2 tsp freshly chopped rosemary
1 tsp coconut aminos
1 tsp sea salt

Note: Nutrition facts for savory pepitas are very similar to sweet pepitas. You can make your own sugar-free maple syrup.

Instructions

Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
Place all ingredients into a bowl and combine thoroughly. (Note: Leave out the salt in the savoury recipe.) Spread out onto a lined baking tray and bake for 10-15 minutes. Stir regularly to crisp all sides.
Once out of the oven, taste the savoury pepitas, as the coconut aminos can be salty enough. Add salt as needed and stir through.
Serve the sweet pepitas scattered over Greek yoghurt or a smoothie bowl and scatter the savoury ones over salads or roasted vegetables.
Store in a sealed jar, for up to two months.

Sweet and Savory Roasted Pepitas
Step by Step

★★★★★★★★★★

4.7 stars, average of 111 ratings

Crunchy nut free snack in under 15 minutes. Use your favorite seasoning - sweet, savory or tangy - the options are endless!

Hands on5m

Overall15m

Servings4

Calories207 kcal

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Ingredients

1 cup pepitas (130 g/ 4.6 oz)
2 tsp virgin coconut oil, melted (10 ml)
1 tsp sugar-free maple flavored syrup or Yacon Syrup or 1 tbsp Swerve or Erythritol
1 tsp vanilla powder or sugar-free vanilla extract
¹/₂ tsp cinnamon
¹/₂ tsp nutmeg
¹/₂ tsp powdered ginger
1 cup pepitas (130 g/ 4.6 oz)
1 tbsp extra virgin olive oil (15 ml)
1 tsp garlic powder
2 tsp freshly chopped rosemary
1 tsp coconut aminos
1 tsp sea salt

Instructions

Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
Place all ingredients into a bowl and combine thoroughly. (Note: Leave out the salt in the savoury recipe.) Spread out onto a lined baking tray and bake for 10-15 minutes. Stir regularly to crisp all sides.
Once out of the oven, taste the savoury pepitas, as the coconut aminos can be salty enough. Add salt as needed and stir through.
Serve the sweet pepitas scattered over Greek yoghurt or a smoothie bowl and scatter the savoury ones over salads or roasted vegetables.
Store in a sealed jar, for up to two months.

Nutrition (per serving, ¹/₄ cup)

Calories207kcal

Net Carbs2.1g

Carbohydrates4.3g

Protein9.8g

Fat18.2g

Saturated Fat4.7g

Fiber2.2g

Sugar0.7g

Sodium2mg

Magnesium192mg

Potassium268mg

Detailed nutritional breakdown (per ¹/₄ cup)

Net carbs	Protein	Fat	Calories
Total per ¹/₄ cup
2.1 g	9.8 g	18.2 g	207 kcal
Pumpkin seeds (pepitas)
1.5 g	9.7 g	15.8 g	180 kcal
Coconut oil, extra virgin
0 g	0 g	2.2 g	20 kcal
Swerve, natural sweetener (Erythritol and chicory inulin based)
0.1 g	0 g	0 g	1 kcal
Vanilla powder, dried (from vanilla beans, vanilla pods)
0.1 g	0 g	0 g	3 kcal
Cinnamon, spices
0.1 g	0 g	0 g	1 kcal
Nutmeg, spices
0.1 g	0 g	0.1 g	1 kcal
Ginger (ground, dried), spices
0.1 g	0 g	0 g	1 kcal

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Susan Andrews 5 years ago # Reply

hi was looking at your ingredient list for sweet recipe and just strictly fwiw....yes, there is such thing as *sugar free maple syrup* - it's called WATER!!!!!!!! Many of my fellow sugarers (as maple syrup producers are called) often sell at Farmers' Markets and the like, and keep a jug of water handy for those who ask for a sugar-free version of maple syrup.
But please please PLEASE do not go linking that ingredient descrip to a product that clearly states it is *maple-flavoured*. That means the flavouring is nasty chemical crap, with overtones of fenugreek seeds.
Otherwise, enjoying the blog and recipes, keep up the good work 😊

Martina @ KetoDiet 5 years ago # Reply

Thank you Susan, I understand what you mean, it is not maple syrup (perhaps I should use the exact text to avoid confusion). This applies to most baking ingredients used on keto including flours, noodles etc - they are not exactly the same thing as the carb-based original. The flavour in sugar-free maple syrup products comes from maple extract that is added into this product. It's listed as "natural flavors" and although manufacturers can use PG-based extracts, it doesn't mean that all natural flavors are nasty chemicals. I can't say for sure what exactly they use in Lakanto but I'll send them an email to find out.
Maple water isn't very concentrated and it's not sweet, and all of the sweetness comes from sugar in any case. If you don't want to use alternatives, it's better to go with just erythritol based sweeteners.

Hello Martina, the makers of that particular sugar-free product in Lakonta say they use monkfruit, which I am unfamiliar with. Which is good of course, anything is better than manmade compounds. LOL I know all about maple water aka maple sap, and it is sweet but only slightly. That's why it must be boiled for hours to become maple syrup 😊 And I would rather cheat and use my maple syrup than erythritol sweeteners. Thanks for getting back to me and happy New Year!
Regards,
Susan