clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

  • Author: Em Schwartz, MS, RDN
  • Total Time: 50 mins
  • Yield: 12 1x


Sweet, crunchy and fall-inspired, these Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds are hard to put down!  Try them for a yummy sweet treat or snack!


  • 1 ½ cups raw pepitas (or pumpkin seeds, cleaned and dried)
  • 2 Tbsp. butter, melted
  • 2 Tbsp. maple syrup
  • 1 tsp. ground cinnamon
  • ¼ tsp. ground ginger
  • ⅛ tsp. ground nutmeg
  • ⅛ tsp. ground cloves
  • Sea salt, to taste


  1. Preheat oven to 275°F. Line a baking sheet with parchment paper.
  2. Place pumpkin seeds in a medium bowl. Top with melted butter and maple syrup and stir until seeds are well coated.
  3. In a small bowl, mix together cinnamon, ginger, nutmeg, cloves, and salt. Add mixture to seeds and stir to coat.
  4. Spread seeds onto prepared baking sheet. Bake for 30-40 minutes or until seeds are golden brown; stirring occasionally. Remove from oven and allow to cool before enjoying.


Pumpkin Seeds: A low FODMAP serve is 2 Tbsp or 23 grams.

Vegan or Dairy Free: Use coconut oil instead of butter.

  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Category: Snack
  • Method: Bake
  • Cuisine: American