Fructose Free Mediterranean Herb Roasted Seeds
Crunchy, golden, and packed with warm spice, this roasted seed mix is the kind of snack that disappears faster than you expect. Pumpkin seeds and sunflower seeds get tossed in garlic-infused oil — a smart swap that delivers all the savory depth of garlic without the fructans that raw garlic brings — then seasoned with oregano, cumin, and smoked paprika for a boldly Mediterranean flavor profile. A hit of lemon zest stirred in straight from the oven brightens everything up and makes the whole kitchen smell incredible. The low-and-slow roasting temperature keeps the seeds from burning while coaxing out a satisfying crunch that only deepens as they cool. Store-bought seasoned seeds are a minefield of hidden sweeteners, honey glazes, and fruit-derived flavorings, so making your own means you know exactly what went in. Fresh parsley scattered over the top at the end adds a pop of color and a clean herby finish. Pile them into a bowl for snacking, scatter them over a salad, or just eat them straight off the pan — no judgment.
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Learn more →Ingredients
6 servings
- 1 cup raw pumpkin seeds (pepitas)
- ½ cup raw sunflower seeds
- 1 ½ tbsp garlic-infused oil
- 1 tsp dried oregano
- ½ tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp fine salt
- ¼ tsp black pepper
- 1 tsp lemon zest (from about 1 lemon)
- 1 tbsp fresh flat-leaf parsley, finely chopped (optional)
Instructions
- 1
Preheat the oven to 325°F (165°C). Line a rimmed baking sheet with parchment paper.
- 2
In a mixing bowl, combine the pumpkin seeds and sunflower seeds with the garlic-infused oil, dried oregano, ground cumin, smoked paprika, salt, and black pepper. Toss until every seed is evenly coated.
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