Candied Pumpkin Seeds


Lew Robertson / Photodisc / Getty Images

Prep: 10 mins
Cook: 10 mins
Total: 20 mins
Servings: 2 servings
Yield: 2 cups
Nutrition Facts (per serving)
805 Calories
58g Fat
50g Carbs
35g Protein
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Nutrition Facts
Servings: 2
Amount per serving
Calories 805
% Daily Value*
Total Fat 58g 74%
Saturated Fat 10g 50%
Cholesterol 0mg 0%
Sodium 100mg 4%
Total Carbohydrate 50g 18%
Dietary Fiber 8g 27%
Total Sugars 34g
Protein 35g
Vitamin C 2mg 11%
Calcium 62mg 5%
Iron 10mg 53%
Potassium 931mg 20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

These candied pumpkin seeds are sweet and crunchy. They are a fun snack on their own, but also make a delicious garnish on salads (like this Persimmon Pomegranate Salad), soups (try them on roasted squash soup), or even on fall desserts (they are great on pumpkin pie or buttermilk panna cotta).


  • 1 1/2 to 2 cups hulled pumpkin seeds (pepitas)

  • 1/3 cup sugar

  • 2 tablespoons water, or orange juice

  • 1/2 teaspoon cinnamon, optional

  • 1 dash fine sea salt, to taste

Steps to Make It

  1. Preheat oven to 375 F. Line a large baking sheet with parchment paper, foil, or a Silpat mat and set it aside. Meanwhile, in a large frying pan over medium-high heat, toast the seeds, stirring frequently, until they puff up a bit, about 3 minutes. Set seeds aside.

  2. In a large bowl, combine sugar and water or orange juice, and cinnamon, if you like. Stir until sugar dissolves. Add seeds and toss thoroughly to coat them evenly.

  3. Spread seeds on the lined baking sheet in as much of a single layer as possible. Bake in the oven until the sugar is caramelized and seeds are turning a medium brown. Watch them carefully; they go from candied to burnt quite quickly. Start checking them at about 10 minutes and every 2 minutes after that.

  4. Let seeds sit until cool. You will need to break them apart a bit as you take them off the sheet. Store in an airtight container for up to two weeks.