Low FODMAP Mediterranean Herb Roasted Seeds
Crunchy, golden, and fragrant with smoked paprika, cumin, and oregano, these roasted seeds are the kind of snack that disappears fast — and makes six servings, so there's (hopefully) enough to go around. One of the trickiest parts of gut-friendly snacking is finding something with real savory depth that doesn't rely on onion or garlic powder, but this recipe solves that neatly with garlic-infused oil, which delivers all the flavor without the fructans. Pumpkin seeds and sunflower seeds are the backbone here, and keeping portions to around three tablespoons of pumpkin seeds per serving keeps things comfortably within tested guidelines. A hit of lemon zest stirred in right off the hot pan is the move that makes everything pop — bright, aromatic, and just a little unexpected. The whole thing comes together in under 20 minutes with one bowl and one baking sheet, which is exactly the kind of low-effort payoff a snack should have. Scatter over some fresh parsley if you have it, and serve at room temperature as a topping for salads, a trail mix base, or just straight from the bowl.
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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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