Have your pumpkin spice cravings started, yet? We’ve entered the season of pumpkin spice everything! But you don’t need to miss out! These easy low FODMAP roasted pumpkin seeds are the perfect way to add a little fall flavour to your favourite dishes!
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I started my low FODMAP program at the end of the summer, so I wasn’t anywhere close to finished when “pumpkin spice” season arrived. Just like any other time you're told not to eat something, pumpkin-spiced foods were all I could think about (and they were absolutely everywhere, which was not helping).
But you don’t need to feel deprived, friend! These roasted pumpkin seeds are the perfect way to add a little fall flavour to your favourite dishes! You can add them to your cookies, your pumpkin loaves, your granola, or your favourite salad for a pop of seasonal flavour wherever you fancy!
Since I’ve been
cursed blessed with a sweet and a savoury tooth, I’ve included two seasoning options, one sweet and one savoury. Try them both and don’t forget to tag me on Instagram @fodmapformula so I can see your creations!!
Keep it FODMAP friendly
These easy low FODMAP roasted pumpkin seeds are the perfect way to add a little pop of pumpkin to your favourite dishes! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, pumpkin seeds. According to Monash University, pumpkin seeds are low FODMAP in servings of 2 tbsp (23 g) per sitting. Servings of around 4.5 tbsp (100 g) are high in the FODMAP fructan.
If you're in the elimination phase, stick to 2 tbsp of this recipe per serving. Once you've completed the re-challenge phase, you can test how many pumpkin seeds you can tolerate in one sitting. If it's a lot, this recipe also makes a great fall appetizer. Just pop them in a bowl, and you're good to go!
For the sweet seasoning, we'll start with maple syrup. According to the Monash app, maple syrup is low FODMAP in servings of 2 tbsp (50 g) per sitting, though Monash doesn't list a maximum serving size for this food.
According to the Monash University FODMAP blog, foods that don't have a limit listed in the app are safe to eat in large servings.
The rest of our sweet ingredients (olive oil, brown sugar, and cinnamon), don't have any FODMAPs. So you're good to go there.
Next up, our savoury option! All of the ingredients in the savoury seasoning are low FODMAP. But heads up, you need to make sure you're using low FODMAP garlic-infused oil.
When scoping out garlic-infused oil, make sure you check the ingredients for anything that might contain garlic. This might include pieces of garlic or sediment in the bottle, items like natural flavouring, garlic, garlic extract or “essence” etc. These aren't genuine infused oils because they still include garlic (and all their high FODMAP friends).
If you're having trouble sourcing low FODMAP garlic-infused oil, you can get a Monash certified infused oils from Fody Foods Co.
Want to see how these roasted pumpkin seeds stack up? Check out the notes below to see how many servings of each FODMAP group are in 2 tbsp of this recipe.
Lactose = 0
Fructan = 1
GOS = 0
Polyol = 0
These low FODMAP roasted pumpkin seeds will add a fall-inspired spin to all your favourite dishes!
- 2 cups raw pumpkin seeds
- 1 tbsp maple syrup
- 2 tsp olive oil
- 1 tsp dark brown sugar
- 1 tsp ground cinnamon
- 2 cups raw pumpkin seeds
- 2 tsp garlic-infused oilve oil
- 1 tsp chili powder
- pinch salt
- Preheat your oven to 300 degrees and line a baking sheet with parchment paper. Set aside.
- Combine the pumpkin seeds and either the sweet or savoury seasonings in a bowl and toss to coat them evenly in oil.
- Spread out the seeds on the baking sheet in a single layer. Bake for 45 minutes, stirring the seeds every 10 minutes to keep the seeds from burning.
Recommended low FODMAP serving size – 2 tbsp
- Category: Snack, Appetizer
- Cuisine: American
- Serving Size: 2 tbsp
- Calories: 112
Keywords: Roasted pumpkin seeds, sweet pumpkin seeds, savoury pumpkin seeds
These low FODMAP roasted pumpkin seeds will curb any fall craving. If you like this recipe, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
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