Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • 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.

  • Category: Snack
  • Method: Bake
  • Cuisine: American