Sweet and Savory Roasted Pepitas

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Sweet and Savory Roasted PepitasPin recipeFollow us 89.1k

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

Nutritional values (per serving, 1/4 cup)

2.1 grams 2.2 grams 9.8 grams 18.2 grams 4.7 grams 207 calories
Total Carbs4.3grams
Fiber2.2grams
Net Carbs2.1grams
Protein9.8grams
Fat18.2grams
of which Saturated4.7grams
Calories207kcal
Magnesium192mg (48% RDA)
Potassium268mg (13% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (19%), fat (77%)

Ingredients (makes 4 servings each)

Sweet:
Savoury:

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

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Instructions

  1. Preheat oven to 180 °C/ 355 °F.
    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
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Naomi Sherman
Creator of NaomiShermanFoodCreative.com

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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