Pumpkin Spiced Roasted Pepitas



Save to FavoritesPrintJump to Recipe

This post may include affiliate links. Thank you for your support.

Homemade pumpkin spice pepitas sweetened with maple syrup and a little sea salt for the ultimate sweet and savory treat.

The idea for this recipe came to me while grocery shopping last week. I was at Trader Joe’s and saw a bag of pumpkin-spiced pumpkin seeds. They looked really good, but after checking out the label I knew I could easily make them myself so I grabbed a bag of raw pepitas and went to work when I got home. I say “work” but honestly this recipe is super simple and not much work at all.

If you like pumpkin pie spiced things, you’ll love these. They’re perfect for when a craving hits for something sweet, salty and crunchy!

Pumpkin Spiced Roasted Pepitas in a small dish.

Pepita FAQ

Pepitas, the Spanish word for pumpkin seed (pepita de calabaza) directly translates to “little seed of squash” and that’s exactly what they are! But what are pepitas? Are they the same as pumpkin seeds? I’m answering the most common pepitas questions below!

What is a pepita?

Pepitas are pumpkin seeds that come from specific hull-less pumpkin varieties. They do not need to be shelled as they are grown shell-free in oilseed or Styrian pumpkins.

Pepitas are a tasty snack, chock full of healthy fats, protein and nutrients like iron, zinc, manganese, phosphorous and magnesium.

What is the difference between a pepita and a pumpkin seed?

All pepitas are pumpkin seeds, but not all pumpkin seeds are pepitas. A pumpkin seed from any variety other than oilseed or Styrian pumpkins have seeds in a husk. These seeds are less tender and slightly more fibrous.

Be careful swapping pumpkin seeds for pepitas in certain recipes as in some cases it is best to use pepitas!

Are pepitas healthy?

Yes! Pepitas are a super healthy snack and great added to salads, smoothies and yogurt. A one-ounce serving of pepitas consists of 4 grams of carbs, 15 grams of fat and 9 grams of protein for a total of 170 calories. Plus all of the nutrients mentioned above!

Pumpkin Spiced Roasted Pepitas in a small dish. The dish is resting on a linen dish cloth and there is a blue jar of additional pepitas nearby.

Here’s What You Need

5 ingredients, 15 minutes and you have yourself a tasty little sweet and savory treat to munch on.

  • pepitas – look for raw pepitas! In this recipe you can definitely substitute pumpkin seeds with the hull if that’s all you can find, the nutrition information will just be slightly different.
  • maple syrup – the perfect natural sweetener and will help all of the delicious spices stick to the pepitas.
  • pumpkin pie spice – you can make your own pumpkin pie spice or use store bought.
  • olive oil – to help the spices stick to the pepitas. You can also use avocado or melted coconut oil
  • sea salt – brings all the flavors together!
Pumpkin Spiced Roasted Pepitas in a shallow bowl placed on a linen dish cloth. There are additional pepitas scattered around the dish on the towel and a blue jar of extra pepitas in the background.

How to Make Pumpkin Spice Pepitas

Preheat Oven – Making these pumpkin spice pepitas is super simple! To start, preheat your oven to 350ºF.

Toss – Then, in a large bowl, toss together your pepitas (or pumpkin seeds!) with the olive oil, maple syrup, pumpkin pie spice and sea salt.

Bake – Spread the seeds evenly in one layer onto a baking sheet. Bake for 5-7 minutes and then toss the seeds. Return to the oven and bake until the seeds are crisp, another 5-6 minutes.

Serve – Remove from the oven, let the seeds cool and enjoy!

Storing Seeds

Once cool, store in an airtight container on the counter or pantry for 1-2 weeks.

Serving Suggestions

I’ve been eating them by the handful, adding them into yogurt, combining them with other nuts and seeds for a homemade trail mix and using them as a topping for salads. They’re sooo good on salads!

A shallow bowl with pumpkin spiced pepitas. It is sitting on a linen dish cloth with additional pepitas scattered around.

Recipe Variations

For this batch I didn’t use seeds from an actual pumpkin. I used pepitas, hulled pumpkin seeds. You could certainly use this recipe with unhulled shells but we haven’t carved a pumpkin yet so I didn’t have any on hand.

More Recipes with Pepitas to Try

Want to save this recipe? Enter your email below and we’ll send the recipe to your inbox. Plus you’ll get great new recipes every week!
3.58 from 7 votes

Pumpkin Spice Pepitas

Homemade pumpkin spice pepitas sweetened with maple syrup and a little sea salt for the ultimate sweet and savory treat.
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2 cups



  • Preheat oven to 325°F.
  • In a large bowl, toss pumpkin seeds with coconut oil, maple syrup, pumpkin pie spice and sea salt.
  • Spread pumpkin seeds evenly, in one layer onto a baking sheet. Bake for 10-15 minutes, until the seeds are crisp, stirring every few minutes.
  • Remove from the oven, let the seeds cool and enjoy.
  • Once cool, store in an airtight container on the counter or pantry for 1-2 weeks.


  • I used store-bought pumpkin pie spice but if you don’t have any or can’t find it you can easily make your own.


Serving: 1/4 cup | Calories: 178kcal | Carbohydrates: 4g | Protein: 9g | Fat: 15g | Fiber: 2g | Sugar: 1g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Snack
Cuisine: American
Keyword: roasted pepitas
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
Get Your FREE High-Protein Meal Plan
Struggling to eat enough protein? Subscribe to my email list and I’ll send you a 3-Day High-Protein Meal Plan with a Shopping List!

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. I love roasting pepitas but have never done it with coconut oil and maple syrup – thanks for the inspiration!

  2. Oops! Ingredient list calls for maple syrup, yet it was left out in the instructions. I just added it in with other ingredients. Almost as good as Traders! ?

    1. I recommend storing them in an airtight container in the pantry at room temp. They should last a least a week!

  3. 4 stars
    These turned out great, but I added more maple syrup and pumpkin spice, and I used a smoky salt that I also bought from Trader Joe’s. The pepitas I used were larger so I added five minutes to the cook time.

See More Comments