Sweet & Spicy Toasted Pumpkin Seeds

By: Jody Paglia Tanzman, RD,LDN,CLC

One of my favorite spice blends is Five Spice powder. Comprised of, yup, you guessed it, five spices, it is a traditional spice blend in Asia and northern Africa. Not only are these spices full of flavor, but they are good for you too, promoting warmth in the body, decreasing inflammation and aiding digestion and nutrient absorption.

The five spice powder I use comes from Malaysia, and contains star anise, cloves, cinnamon, pepper and orange peel. Other regional blends might contain ginger, fennel, nutmeg, cardamom or even turmeric. Any blend you use will taste a little different, but all will be delicious.

Go ahead and use my favorite spice blend to kick up a typical roasted pumpkin seed recipe a big notch.



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  • 1 1/2 cups  (180 g) raw pumpkin seeds
  • 1 tbsp 100% safflower oil or other neutral tasting oil
  • 1 tbsp raw agave
  • 1 tsp five spice powder
  • 1/2 tsp vanilla extract
  • 1/2 tsp sea or kosher salt


1. Preheat the oven to 350 F (177 C).

2. In a medium bowl, whisk together the oil, agave, five spice powder, vanilla extract and sea salt. Add the pumpkin seeds and stir to combine, making sure that the seeds are evenly coated.

3. Spread the seeds out on a parchment lined sheet tray and bake for approximately 12 – 15 minutes, stirring every 5 minutes. When the seeds are golden they are done. Make sure to keep a close eye on the seeds in the last 5 minutes to prevent burning.

4. Let cool fully before serving or storing in an airtight container. 

NOTE: If using fresh pumpkin seeds right from a pumpkin, you will need to rinse the seeds under cold water to remove the sticky pulp and membrane. Lay out clean seeds on a parchment lined sheet tray and dry out in the oven at 250 F (120 C) for about 30 minutes before proceeding with the recipe.

Prep time: 3 minutes

Cook time: 12 minutes

Total time: 15 minutes

Servings: 1 1/2 cups (180 g)

  • Nutrition per serving:
  • Calories280
  • Fat24g
  • Saturated Fat3.5g
  • Cholesterol0mg
  • Sodium200mg
  • Carbohydrates8g
  • Fiber1g
  • Sugars3g
  • Protein 11g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Jody Paglia Tanzman, RD,LDN,CLC

Jody is a Registered Dietitian and trained professional chef. She is a graduate of Boston University and received her post-baccalaureate degree in dietetics at Hunter College. She also attended the Institute of Culinary Education in Manhattan. Jody has cooked for numerous well-known restaurants and catering companies throughout NYC, including Gramercy Tavern and the green, sustainable catering company, The Cleaver Co. Jody is a frequent recipe contributor to several online blogs. Her articles on gluten and celiac disease have been referenced on numerous websites, and she is currently at work on a gluten-free cookbook. Jody also works as a Culinary Advisor for Brigham and Women’s Hospital in Boston, creating new, high quality menu items that meet strict parameters for nutrition and wellness. Her most favorite job, however, is being a mom to two boys.

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