These sweet and crunchy honey roasted sunflower and pumpkin seeds are the ideal toppers for yogurt or a healthy high protein snack.
Packed full of protein, antioxidents, fibre, manganese, omega-3 oil, numerous vitamins and minerals, you can make up a batch of roatsed seeds to enjo through the week ahead. This will make your morning routine and snack time that much more efficient.
You can virtually add anything you like to add in even more nutrients and flavor like we did, by adding oats and desiccated coconut.
We love this recipe, the crunchy texture of the roasted seeds along with the sweetness of the honey feels like a cheat but actually it’s healthy and nutritions.
So how can you use Honey roasted sunflower and pumpkin seeds?
When we get hungry we often pop to the jar and pour a handful out just to eat as a sweet snack. But mostly it tastes amazing over some natural greek yogurt and fruit in the morning, with maybe some nut butter or more honey. That natural greek yogurt can taste bitter!
You could even use them as a tastey topper on some overnight oats to give it some much needed texture and crunch!
Why not just buy it ready-made?
To buy a big bag of honey roasted seeds is expensive plus you don’t exactly know what is in it. by making it yourself you know 100% what went into it and you can make it your way by adding in what you love. By making it yourself you are also able to watch the sugar content that you put in as a lot of store-bought products have extra hidden sugar to make them sweeter.
How to Make Honey-Roasted Sunflower and Pumpkin Seeds
1. combine
Making roasted seeds is actually relatively easy. Simply combine all of your ingredients together in a large bowl and then transfer onto a large tray lined with baking paper. We made sure that the baking paper was slightly too big for the tray so that we could easily pick up the paper to transfer the seeds once cooled into a jar without making too much mess.
2. bake
Once your honey-coated seeds, oats and coconut mix is on the tray, spread it out evenly and then pop into a preheated oven and bake at 350°F/180°C for 15-20 minutes.
Seeds and honey burn easily so you must mix the seeds every 4-5 minutes throughout and keep an eye on them so that they do not burn! Once you have achieved an even toast which should be after about 15-20 minutes you can remove the seeds from the oven.
2. cool
Once removed from the oven, let your seeds cool. Once cooled you will need to break up the mixture a little with a wooden spoon or your hands before transferring to your preferred airtight storage container.
Watch the video below for a step by step guide to make this honey roasted seeds recipe.
How to Store Roasted Seeds
Once cooked, allow your seeds to completely cool. Once cooled place in an airtight jar, container, or bag. They should last about 1 month.
Honey Roasted Sunflower and Pumpkin Seeds with Coconut and Oats
Yield: ~25
Prep Time: 5 minutes
Cook Time: 20 minutes
Additional Time: 10 minutes
Total Time: 35 minutes
The perfect topper for yogurt, overnight oats or alone as a healthy high protein snack - Honey Roasted Sunflower and Pumpkin Seeds with Coconut and Oats
Please Pin It and leave a review to let us know how it went.
We hope you enjoy this recipe if it’s not sweet enough you could add a little more honey to the recipe or a sugar-free alternative. If you are wondering how to use them to create a healthy breakfast then check out our fruit and yogurt recipe.
Enjoy and have a great day!
Luke
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The American Heart Association recommends a quarter cup of daily intake of pumpkin seeds as part of an overall healthy diet, which is approximately 30 g. This amount will provide you with a good amount of protein, healthy fats, fiber, zinc, selenium, magnesium, and other effective nutrients.
Are honey-roasted sunflower seeds healthy? Yes!They contain lots of vitamins and nutrients, including Vitamin E, selenium, thiamin, magnesium, and omega-fatty acids. They are a great food to support your immune system and provide wonderful anti-inflammatory.
Though the difference in nutritional value is minimal, the nutrients in roasted vs.raw pumpkin seeds differ slightly. For example, cooking pumpkin seeds can decrease the potency of water-soluble vitamins like B vitamins, riboflavin and thiamine.
The small oval-shaped pumpkin seeds also referred to as pepitas are a powerhouse of nutrients. Rich in magnesium, iron and fibre, the seeds make for a healthy and crunchy snack. The American Heart Association recommends having a quarter cup (30 grams) of pumpkin seeds every day as a part of a healthy diet.
A glance at the nutritional facts of sunflower and pumpkin seeds will show that sunflower seeds are higher in protein, fats and calories, and pumpkin seeds are richer in carbs and dietary fiber. As a result, both of these seeds are incredibly beneficial for overall health and maintaining a balanced diet.
Studies suggest that people who eat 1 ounce (30 grams) of sunflower seeds daily as part of a healthy diet may reduce fasting blood sugar by about 10% within six months, compared to a healthy diet alone. The blood-sugar-lowering effect of sunflower seeds may partially be due to the plant compound chlorogenic acid .
Eating sunflower seeds in moderation as part of a healthy diet can have multiple benefits. However, with 165 calories per ounce, they are a higher calorie food. If a person aims to maintain a moderate weight, they may wish to limit their sunflower seed portions and include them as part of their daily calories.
While sunflower seeds are rich in nutrients, they're also relatively high in calories. It's important to keep servings to a quarter cup at a time. In order to slow the caloric intake while snacking, many eat the seeds in the shell, as it takes time to crack open and spit out each shell.
A. People allergic to pumpkin seeds should avoid consuming them. In addition, pregnant and lactating women, infants, people with hypoglycemia and hypotension should avoid eating pumpkin seeds. In addition, if you are on a low-calorie diet, you should limit its consumption as they are high in calories.
The mix of flaxseed, pumpkin seeds and sunflower seeds is packed with many great benefits for your body, and it also adds a textural element and flavour to your favourite dishes. Sprinkle it over your lunchtime salad or add to your breakfast omelette to start enjoying the great benefits of this tasty mix.
When eating a single 28g serving of pumpkin seeds, whatever the variety, the fiber content is rarely sufficient to cause any side effects, but if you were to double, triple, or quadruple the serving size by overeating, then this large amount of insoluble fiber can lead to gas, bloating, and in some cases diarrhea.
Pumpkin seeds are a rich source of protein, unsaturated fatty acids, vitamins, and minerals that may reduce your risk of getting chronic diseases, such as cancer. Pumpkin seeds are rich in many antioxidants, which protect your cells from disease-causing damage and reduce inflammation in your body.
They are rich in fiber, vitamin E, zinc, potassium, magnesium, iron and calcium. They also provide you with plant-based sources of protein and omega-3 fatty acids. Pumpkin seeds earn their place in the world of superfoods, thanks to the potential benefit to both your physical and mental health.
Up to two tablespoons per day are a good amount of sunflower seeds if you want to reap the benefits but not add too many extra calories to your daily diet. Two tablespoons contain around 102 calories. Sunflower seeds are calorie-dense, but also dense in nutrients and beneficial compounds such as plant sterol.
Just a quarter cup of pumpkin seeds includes 42 percent of a person's recommended daily intake of magnesium, a potentially easy solution for almost half of Americans who don't get enough magnesium in their diets.
Therefore, you shouldn't worry about eating reasonable amounts of sunflower seeds, such as 1 ounce (30 grams) per day — but you shouldn't eat a bagful in a day.
Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.
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