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Sweet and Savory Roasted Pepitas

4.7 stars, average of 104 ratings

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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

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

Nutritional values (per serving, 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)


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


  1. Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional). Sweet and Savory Roasted Pepitas
  2. 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
  3. Once out of the oven, taste the savoury pepitas, as the coconut aminos can be salty enough. Add salt as needed and stir through.
  4. Serve the sweet pepitas scattered over Greek yoghurt or a smoothie bowl and scatter the savoury ones over salads or roasted vegetables.
    Sweet and Savory Roasted Pepitas
  5. Store in a sealed jar, for up to two months.
    Sweet and Savory Roasted Pepitas

Ingredient nutritional breakdown (per serving, 1/4 cup)

Net carbsProteinFatCalories
Pumpkin seeds (pepitas)
1.5 g9.7 g15.8 g180 kcal
Coconut oil, extra virgin
0 g0 g2.2 g20 kcal
Swerve, natural sweetener (Erythritol and chicory inulin based)
0.1 g0 g0 g1 kcal
Vanilla extract, powder (vanilla bean)
0.1 g0 g0 g3 kcal
Cinnamon, spices
0.1 g0 g0 g1 kcal
Nutmeg, spices
0.1 g0 g0.1 g1 kcal
Ginger (ground, dried), spices
0.1 g0 g0 g1 kcal
Total per serving, 1/4 cup
2.1 g9.8 g18.2 g207 kcal

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Naomi Sherman
Creator of

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (3)

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 😊

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!