Cinnamon Sugar Pumpkin Seeds (Paleo, Keto)

4 minute read

Crunchy cinnamon-y sweet pumpkin seeds are THE perfect snack for fall and are Paleo and Keto friendly! Between making my own pumpkin purée and carving pumpkins for Halloween, we always end up with tons of fresh pumpkin seeds, and with these babies full of essential nutrients, I want to make sure each and every one of them gets enjoyed!

If you are using fresh pumpkin seeds from a sugar pumpkin or your carved pumpkin for Halloween, be sure to do these few steps first to prep the seeds.

  • Add all the seed and any flesh with seeds to a large bowl.
  • Fill the bowl with water and scoop/remove the seeds and transfer to a colander or mesh strainer, throw any leftover flesh away and drain the water.
  • Remove any pieces of pumpkin from the seeds and throw away.
  • Replace the seeds in the bowl and give them another rinse.
  • Drain in a mesh strainer for 5-10 minutes.
  • Spread in an even layer over a clean hand towel or paper towels.
  • Allow to sit overnight to dry out.

Your seeds are now ready to be roasted and enjoyed!

Why Pumpkin Seeds are So Good for You!

Packed with vitamins, minerals, fiber, protein, essential fatty acids and antioxidants, pumpkin seeds, or pepitas are a nutrient dense super food you can feel great about!  Adding them to your salads, soups, smoothies, yogurt, and granola are simple easy way to get the most out of these highly nutritious little green seeds.

Let’s talk about protein.  Protein is the source of amino acids your body needs for every function that support you from immune health to the synthesis of hormones.  Pumpkin seeds are contain all nine essential amino acids, making this one of the few complete plant protein sources you can find [1].

The nine essential amino acids and their roles are [2]:

  • Histidine: necessary for the production of histamine and also plays a role in nervous system health
  • Valine: necessary in energy production as well as muscle growth and repair
  • Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.
  • Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.
  • Isoleucine:  necessary in immune function and energy regulation.
  • Tryptophan: necessary building block for serotonin.
  • Methionine: necessary in detoxification, metabolism, and in your body’s ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).
  • Threonine: necessary in skin and connective tissue health.
  • Lysine: necessary in hormone production and your body’s ability to absorb calcium (bone, heart, muscle and nerve health.)

Pumpkin seeds contain vitamin K1, which is essential in supporting your body’s ability to clot.  Vitamin K1 is converted to vitamin K2 by your microbiome, which helps to support your bones health, brain and heart health [3].

Pumpkin seeds are full of trace mineral that support many of the functions and processes in our bodies. Phosphorus supports the health of your bones and teeth. Iron is a key factor in the transport of oxygen throughout your body and digestion.  Zinc is necessary in the production of hydrochloric acid in your stomach to chemically digest your food. Copper supports your immune and nervous systems.  Manganese supports healthy sex hormone production and a healthy metabolism.  Magnesium is essential in your heart health, supports your nervous system, and is necessary in detoxification.

Pumpkin seeds are rich in both omega-3 and omega-6 fatty acids.  Both of these essential fatty acids are key in the anti-inflammatory pathways of our bodies. 

Need more fiber? Adding pumpkin seeds will increase your intake of both soluble and insoluble fiber keeping your gut and digestive tract healthy!

So you can see, adding pumpkin seeds to your way of eating benefits your body in more than just their delicious taste! 

So grab some raw pumpkin seeds and let’s get cooking!

Cinnamon Sugar Pumpkin Seeds Ingredients

Makes approximately 2 cups

2-2.5 cups Raw Whole Pumpkin Seeds

1 tsp Ground Cinnamon

2 Tbsp Coconut Sugar*

2 Tbsp Brown butter ghee, melted

1 Egg White

Pinch of Pink Salt or Sea Salt

*Sub in pure stevia drops for keto

How to Make Cinnamon Sugar Pumpkin Seeds

1. Preheat the oven to 325 degrees.

2. Place the dried seeds onto a rimmed baking sheet and bake for 25–30 minutes until lightly toasted, stirring every 10ish minutes.

3. While the seeds are roasting, in a small bowl whisk the egg white until frothy.

4. Add the ghee, cinnamon and coconut sugar whisking again until combined.

5. Remove seeds from the oven and transfer to the egg white mixture, stirring to coat. 

6. Transfer the cinnamon sugar seeds to a parchment lined rimmed baking sheet and bake for another 12-15 minutes.

7. Cool completely, enjoy

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Q: How long can I store the roasted cinnamon sugar pumpkin seeds?

A: These will keep in an airtight container to 3-weeks.

Q: Why are my pumpkin seeds still chewy?

A: They need more time in the oven, pop them back in and bake until nice and crispy. Also, be sure that you allowed the seeds to dry out overnight, excess moisture will make the seeds chewier.

Q: Should I take the seeds out of the shell before roasting?

A: No, the whole seed is delicious and a great source of fiber!

Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!


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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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