Keto Pumpkin Seeds: A Delicious Twist on a Healthy Snack


Are you wondering if you can enjoy pumpkin seeds on a keto diet? The answer is a resounding yes! Pumpkin seeds are a fantastic snack option for those following a keto lifestyle, as long as you steer clear of adding sugar. In this sumac roasted pumpkin seed recipe, we take a savory approach to winter squash seeds. Discover how to roast crispy and flavorful pumpkin seeds with a delightful blend of aromatic spices. Say goodbye to plain, salted pumpkin seeds and say hello to these sensational treats!

Why Make Keto Pumpkin Seeds?

There are countless reasons why you should give these sumac roasted pumpkin seeds a try. Not only are they absolutely delicious, but they also offer a range of benefits:

  • Prevents food waste: If you’re carving jack-o-lanterns this Halloween season, don’t throw away those pumpkin seeds! Whip up this recipe and transform your pumpkin leftovers into a nearly free and incredibly tasty snack.
  • Caters to various dietary needs: This recipe is a winner for those following a wide range of special diets, as it’s low carb, dairy-free, soy-free, gluten-free, sugar-free, nut-free, and vegan. Even individuals with nut allergies can savor this healthy snack, as pumpkin seeds are classified as seeds rather than nuts.
  • Convenient on-the-go snack: Whether you’re heading on a road trip, have a long commute, or plan to embark on a bike ride or hike, these keto pumpkin seeds make a perfect portable snack.
  • A chance to explore new flavors: If you haven’t tried sumac seasoning before, this recipe serves as a delightful introduction to a unique and delightful spice. You might just find yourself incorporating sumac into many of your dishes as a secret ingredient for enhanced flavors.
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Keto Pumpkin Seeds Ingredients

Before we dive into the recipe, let’s take a quick look at the ingredients you’ll need:

  • Fresh, raw pumpkin seeds (rinsed and dried)
  • Avocado oil or olive oil
  • Sumac powder
  • Paprika
  • Cumin
  • Coriander spice
  • Salt and black pepper

Additionally, you’ll require a large baking sheet and some parchment paper for perfectly roasted pumpkin seeds. If you can’t find parchment paper at your local grocery store, you can easily order it online from retailers like Amazon.

How to Make Sumac Roasted Pumpkin Seeds

Now, let’s walk through the step-by-step process of making these sumac roasted pumpkin seeds:

  1. Start by scooping the seeds out of your pumpkin. You can use clean hands or an ice cream scoop to make the job easier.
  2. Remove as much of the stringy pumpkin flesh as possible from the seeds. Place the seeds in a bowl with cool water and let them soak for about 5 minutes to get rid of any remaining pumpkin residue.
  3. Lay out some paper towels or a clean kitchen towel on the counter. Remove the seeds from the water and spread them on the towels, allowing them to dry for about an hour. If you’re short on time, you can proceed with the recipe after patting the seeds dry with a paper towel.
  4. Preheat your oven to 350 degrees Fahrenheit and line a dark baking sheet with parchment paper.
  5. Place the dried pumpkin seeds in a medium-sized bowl and mix in the avocado oil, sumac powder, paprika, cumin, coriander, salt, and black pepper until well combined.
  6. Spread the seasoned seeds out on the parchment-lined baking sheet, ensuring they are in a single layer.
  7. Roast the pumpkin seeds in the top third of your preheated oven for a total of 25 minutes, flipping and stirring them every 10 minutes for even toasting.

How to Substitute for Sumac Spice (if you don’t like it)

If you’re not a fan of sumac or can’t find it in your local stores, don’t worry! You can still enjoy these savory pumpkin seeds. Try substituting sumac with chili powder or even curry powder for a different flavor profile. Pumpkin seeds are versatile, making them an ideal canvas for kitchen experimentation.

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Expert Tips from a Dietitian

  • Keep in mind that pumpkin and squash seeds are energy-dense foods, meaning they provide a high number of calories in a small volume. If weight loss is your goal, it’s important to enjoy these seeds in moderation.
  • Opt for in-shell pumpkin seeds whenever possible, as they tend to be less calorie-dense than shelled seeds. For example, a quarter cup of unshelled pumpkin seeds contains 71 calories, whereas the same amount of shelled pumpkin seeds contains 169 calories.
  • For individuals with weight loss goals, it’s advisable to choose in-shell nuts whenever possible. Nuts in their shells not only provide a larger volume snack for the same amount of calories but also promote mindful eating.

What is the Best Way to Use Pumpkin Seeds?

Sumac roasted pumpkin seeds are absolutely delightful as a standalone snack. However, if you prefer to use them as a crunchy topping for your main dishes or sides, here are a few recipe ideas to get you started:

  • Pantry Staple Meal: One-Pan Sardine Bake
  • Pureed Cauliflower Soup with Garam Masala Granola
  • Plant-Based Meal Prep: Tropical Lentil Bowls with Coconut Rice
  • Kale Apple Slaw with Brussels Sprouts, Tahini, and Dates
  • Air Fryer Carrots with Herbs, Tahini, and Pomegranate Seeds
  • Air Fryer Chicken Shawarma Bowls

You can also include these seeds in your trail mix or use them instead of croutons to add a healthy alternative to your salads. Unlike typical croutons, these keto pumpkin seeds are grain-free and provide beneficial fats.

Frequently Asked Questions

Are pumpkin seeds good for you?

Absolutely! Pumpkin seeds are packed with nutrition. A quarter cup of unsalted, unshelled pumpkin seeds provides 13% DV magnesium and 20% DV zinc. They are also an excellent source of fiber and heart-healthy unsaturated fats. However, it’s important to note that nuts and seeds, including pumpkin seeds, are energy-dense, so mindful portion control is essential, especially if you’re aiming for weight loss.

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How many net carbs are in pumpkin seeds?

For a quarter cup of unshelled, unsalted pumpkin seeds, you can expect around 5.7 grams of net carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrate content.

Which seeds are keto-friendly?

The great news is that almost all seeds can be included in a ketogenic diet since they primarily provide fat rather than carbohydrates. Here are some seeds you might want to consider incorporating into your low-carb lifestyle:

  • Pumpkin seeds
  • Other squash seeds like delicata squash, butternut squash, acorn squash, and spaghetti squash
  • Sunflower seeds
  • Flax seeds
  • Chia seeds
  • Hemp seeds

What is the best way to dry pumpkin seeds?

To ensure the crispiest roasted pumpkin seeds, it’s crucial to dry them properly. After removing as much stringy pumpkin flesh as possible, rinse the seeds with cool water. Then, spread them out in a single layer on paper towels or a clean kitchen towel. Gently pat the tops of the seeds dry with another paper towel or clean kitchen towel. For optimal results, allow the seeds to sit on the paper towels for about an hour before proceeding with the recipe.

Is it safe to eat raw pumpkin seeds?

While raw pumpkin seeds are safe to eat, their taste might not be very appealing. For a more enjoyable experience, it’s highly recommended to roast the seeds in the oven. By toasting them, you’ll elevate their flavors and achieve a deliciously crispy texture.

Are pumpkin seeds good for dogs?

Pumpkin seeds and canned pumpkin are safe for dogs to consume, but they shouldn’t replace their regular diet. If you’re considering feeding pumpkin seeds to your furry friend, opt for plain pumpkin seeds instead of the sumac roasted variation.


Say goodbye to mundane snacks and say hello to keto pumpkin seeds with a sumac twist! Not only are these sumac roasted pumpkin seeds mouthwateringly delicious, but they also provide numerous benefits. From preventing food waste and accommodating various dietary needs to serving as a convenient on-the-go snack and introducing you to exciting flavors, these seeds are a must-try. With simple ingredients and easy-to-follow instructions, you’ll have a batch of perfectly roasted pumpkin seeds in no time. Enjoy this wonderful snack and embark on a culinary adventure with Hook’d Up Bar and Grill!

Roasted Pumpkin Seeds

Hook’d Up Bar and Grill