If you’re searching for a quick, healthy, and utterly delicious snack, this Pumpkin Seed Crunch is about to become your new favorite treat. With just two simple ingredients, pumpkin seeds and maple syrup, you can create a sweet and satisfying snack that’s ready in no time. The earthy flavor of pumpkin seeds pairs beautifully with the rich sweetness of maple syrup, making this snack both nourishing and indulgent.

Pumpkin seeds are a nutritional powerhouse, packed with protein, fiber, and essential minerals like magnesium and zinc. These tiny seeds are especially beneficial for heart health due to their high content of healthy fats, which help to lower bad cholesterol levels. Magnesium is vital for maintaining healthy bones and regulating muscle and nerve function, while zinc supports immune function and helps in wound healing. Including pumpkin seeds in your diet can also contribute to better sleep, thanks to their high levels of tryptophan, an amino acid that your body converts into serotonin, promoting relaxation and restful sleep.

This Pumpkin Seed Crunch not only satisfies your sweet tooth but also provides a host of health benefits. It’s a perfect snack for any time of day, whether you need a quick energy boost or a sweet finish to your meal. For an extra touch of indulgence, consider drizzling melted white or dark chocolate over the crunches after they’ve cooled.

Ingredients

• 1 cup (130 g) raw pumpkin seeds
• 3 tbsp. maple syrup
• Pinch of kosher salt (optional)
• 60 g white or dark chocolate of your choice for garnish (optional)

Directions

1. Preheat your oven to 350°F (180°C).
2. In a mixing bowl, combine pumpkin seeds with maple syrup. Add a pinch of kosher salt if desired for added flavor.
3. Using a fork, stir well to coat each pumpkin seed with maple syrup. You will get a sticky mixture.
4. Spoon equal amounts of the mixture and transfer to cupcake silicone (to avoid sticking) cups or other good quality cupcake liners of your choice. Press gently with the back of a spoon to distribute the seeds evenly.
5. Bake in the preheated oven for 15 to 20 minutes, or until the pumpkin seed crunches are golden brown and fragrant to your liking.
6. Once baked, remove from the oven and allow them to cool completely. This step is crucial for the crunches to hold together.
7. Optional: Drizzle melted white chocolate over the cooled pumpkin seed crunches for an extra deliciousness and a nice finish.
8. Serve and enjoy your delightful treat as a healthy and nutritious snack!

Prep Time: 30 minutes
Baking Time: 20 minutes
Servings: 8

Nutritional Information
Per 1 Serving:

• Energy: 155 calories
• Protein: 3.82 g
• Fat: 10.77 g
• Carbohydrates: 12.72 g
• Fiber: 1.4 g

Storage and Recommendations

• Store these crunches in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
• Enjoy these crunches as a quick snack, a dessert, or a topping for yogurt or salads.