Candied Pumpkin Seeds


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  • Total: 20 mins
  • Prep: 10 mins
  • Cook: 10 mins
  • Yield: 2 cups (2 servings)
Nutritional Guidelines (per serving)
559 Calories
31g Fat
58g Carbs
21g Protein
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Nutrition Facts
Servings: 2 cups (2 servings)
Amount per serving
Calories 559
% Daily Value*
Total Fat 31g 39%
Saturated Fat 5g 27%
Cholesterol 0mg 0%
Sodium 92mg 4%
Total Carbohydrate 58g 21%
Dietary Fiber 9g 32%
Protein 21g
Calcium 51mg 4%
*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 pumpkin seeds (pepitas, hulled) 
  • 1/3 cup sugar
  • 2 tablespoons water (or orange juice)
  • Optional: 1/2 teaspoon cinnamon (ground)
  • 1 dash salt (fine sea, 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 2 weeks.