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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!
Hands-on Overall
Serving size 1/4 cup
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)
Instructions
- Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
![Sweet and Savory Roasted Pepitas (low-carb, keto, paleo, vegan) Sweet and Savory Roasted Pepitas](https://files.ketodietapp.com/Blog/files/2018/09/roasted-pepitas-two-ways-1.jpg)
- 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.
![Sweet and Savory Roasted Pepitas (low-carb, keto, paleo, vegan) Sweet and Savory Roasted Pepitas](https://files.ketodietapp.com/Blog/files/2018/09/roasted-pepitas-two-ways-2.jpg)
- 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
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
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 )
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)
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