Module 15 · Small Plates
Spiced Roasted Pumpkin Seeds
Spiced Roasted Pumpkin Seeds is a keto snack with 1.7 g net carbs, 10 g protein and 19 g fat per serving (218 kcal). It serves 6 and takes 20 minutes in total.
Crunchy, smoky pumpkin seeds with paprika, cumin and a little chilli: the snack you reach for instead of crisps.
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Allergens in this Ketogeni recipe: no regulated allergen identified from the listed ingredients. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 6 servings · Active time: 5 min · Total time: 20 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 1.7 g |
| Protein | 10 g |
| Fat | 19 g |
| Energy | 218 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 200 g organic pumpkin seeds (pepitas)
- 1 tbsp organic olive oil
- 1 tsp smoked paprika
- 0.5 tsp ground cumin
- 1 pinch chilli flakes
- 0.5 tsp flaky sea salt
Step-by-step method
- Heat the oven to 170 °C (fan 150 °C).
- Toss the seeds with oil, spices and salt and spread on a tray.
- Roast 12–15 minutes, shaking once, until they pop and turn golden.
- Cool completely on the tray; they crisp as they cool.
Chef’s tips
- Watch closely at the end: seeds go from golden to burnt quickly.
Variations
- Use curry powder or za’atar.
- Add a squeeze of lime after roasting.
Storage
Keeps 2 weeks in an airtight jar.
Questions and answers
How many net carbs are in Spiced Roasted Pumpkin Seeds?
One serving has 1.7 g net carbohydrates, 10 g protein and 19 g fat (218 kcal). The recipe makes 6 servings. These figures are estimates; your own ingredients may differ.
Can I make Spiced Roasted Pumpkin Seeds ahead, store or freeze it?
Keeps 2 weeks in an airtight jar.
Which allergens are in Spiced Roasted Pumpkin Seeds?
None of the 14 allergens listed in EU law are in this recipe. Always check the labels of the products you use.
Is Spiced Roasted Pumpkin Seeds vegan?
Yes. The recipe contains no meat, fish, eggs, dairy or other animal products.
Can I vary Spiced Roasted Pumpkin Seeds?
Yes. Use curry powder or za’atar. Add a squeeze of lime after roasting.