Gut Friendly Mediterranean Herb Roasted Seeds

Crunchy, golden, and packed with warm spice, this 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 can trigger digestive discomfort — then seasoned with oregano, cumin, and smoked paprika for a boldly Mediterranean flavor profile. A hit of fresh lemon zest stirred in straight from the oven brightens everything up and keeps the seeds from feeling heavy. The low-and-slow roasting temperature means they toast evenly and develop a satisfying crunch without burning, and they crisp up even further as they cool on the pan. Store-bought seasoned seeds are often a minefield of onion powder, garlic powder, and other additives that can be hard on a sensitive gut, so making your own batch at home puts you fully in control. Scatter over some fresh parsley if you have it on hand — it adds a pop of color and a clean, herby finish. These are brilliant on their own, stirred into a grain bowl, or scattered over a salad for texture.

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