Skip to Content

Sweet and Salty Pumpkin Seed Clusters Recipe

Sweet and Salty Pumpkin Seed Clusters Recipe

These tasty sweet and savoury pumpkin seed clusters are an easy nutritious snack to make with a few simple ingredients. With a sweet and salty crunch, they are so moreish!

You know when your feeling snackish, but theres no snacks at home so you get creative with whats in your cupboards or pantry? Yep, thats me! And kind of glad now because I discovered these super tasty clusters!

I always have a variety of seeds at home because my boy is allergic to all nuts, so seeds are our go to for good fats and protein.

I feel like all the pumpkin snacks come out around October time when pumpkins are seasonal and they are so versatile! These vanilla pumpkin seed clusters are definitety a firm favourite.

We also have a delicious Pumpkin Seed Butter Recipe.

Only Four Ingredients

These vanilla pumpkin seed clusters are dairy free, nut free, gluten free and paleo.

Maple Syrup

The Maple Syrup is the key ingredient here in making the delicious seeds bind together. When heated effectively and left to cool coating the pumpkin seeds, it hardens creating this amazing crunchy glaze.

Maple syrup, although is still a sugar, it gives less of a blood sugar spike than refined sugar. Vegan honey would also be a good option if you do not have maple syrup.

PUMPKIN SEED BENEFITS

Pumpkin Seeds, also known as “pepitas” in North America are incredibly nutritious. It is the edible seed of pumpkin or some variety of squashes. 

They come in a thin white husk and inside are the small green oval shaped seed. They may be small – but packed with goodness!

Pumpkin seeds are particularly high in protein, including tryptophan which can help alleviate stress and improve sleep.

Pumpkin seeds are packed with good fats, magnesium and zinc. They also contain other essential nutrients such as iron, vitamin K and manganese.

Magnesium is a particularly important nutrient that is often lacked in the western diet, in which pumpkin seeds are rich in. 

Magnesium is important for blood pressure and heart health. This is as well as regulating blood sugar levels and contributing to bone health.

Magnesium is also important and linked to good sleep.

Pumpkin seeds contain antioxidants additionally, with carotenoids and vitamin E. They contribute to good health and can aid a reduction in inflammation in the body when included in our diets.

Pumpkin seeds are a great source of dietary fibre! This is super important for optimal bowel movement.

These pumpkin seed clusters are super moreish so you will definitely be getting a nutrient hit too!

How to make Pumpkin Seed Clusters

  1. Preheat the oven to 350f/180c/Gas4
  2. Heat 2 tbsp of maple syrup in a pan on a medium heat with the salt and vanilla essence
  3. Keep whisking the maple syrup until it begins to foam
  4. Remove from heat and toss 1 cup of raw pumpkin seeds in a medium bowl
  5. Use a silicone spatula to mix it all through, ensuring all the seeds are coated.
  6. Line a baking dish with parchment paper or use a baking sheet. Place pumpkin seed mix onto the paper and flatten slightly.
  7. Bake for approx. 15 mins
  8. Remove and leave to cool – the maple will harden and create a crunchy coat
  9. Once cooled completely – crack into tasty clusters! Use them to top your oatmeal, yogurt or simply enjoy straight up. So good!

Top Tips

1) You can place the seeds in the fridge or freezer for a short while to cool down if you wish to compete the clusters sooner

2) It is important to use correct ratios of maple syrup as too much maple syrup can cause the clusters to spread

3) These will keep fresh in an sealed container for up to 2 weeks

4) You can add some yummy favourites to mix it up like flaked almonds or coconut chips

Yield: 6 portions

Sweet & Salty Pumpkin Seed Clusters

Sweet & Salty Pumpkin Seed Clusters

These tasty sweet and savoury pumpkin seed clusters are an easy nutritious snack to make with a few simple ingredients. With a sweet and salty crunch, they are so moreish!

Prep Time 4 minutes
Cook Time 15 minutes
Additional Time 10 minutes
Total Time 29 minutes

Ingredients

  • 1 cup shelled pumpkin seeds
  • 1 tsp vanilla essence
  • 2 tbsp maple syrup
  • 1/2 tsp sea salt

Instructions

    1. Preheat the oven to 350f/180c/Gas4
    2. Heat 2 tbsp of maple syrup in a pan on a medium heat with the salt and vanilla essence
    3. Keep whisking the maple syrup until it begins to foam
    4. Remove from heat and toss 1 cup of pumpkin seeds in
    5. Use a silicone spatula to mix it all through, ensuring all the seeds are coated.
    6. Line a baking dish with parchment paper. Place pumpkin seed mix onto paper and flatten slightly. It doesnt need to be perfect as we will be snapping them once cooled.
    7. Bake for approx. 15 mins
    8. Remove and leave to cool - the maple will harden and create a crunchy coat
    9. Once cooled - crack into tasty clusters! Use them to top your oatmeal, yogurt or simply enjoy straight up. So good!

Notes

1) You can place the seeds in the fridge or freezer for a short while to cool down if you wish to compete the clusters sooner

2) It is important to use correct ratios of maple syrup as too much maple syrup can cause the clusters to spread

3) These will keep fresh in an airtight container for up to 2 weeks

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 132Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 198mgCarbohydrates: 7gFiber: 1gSugar: 4gProtein: 6g

This is an estimate

Sharing is caring!

Vegan Egg Substitutes - How to Substitute Egg in Your Recipes
← Previous
The Tastiest Sunflower Seed Cream Cheese | Vegan Cream Cheese Recipe
Next →
Skip to Recipe