Low Iodine Mediterranean Herb Roasted Seeds
Crunchy, golden, and fragrant with warm spices, this roasted seed mix is the kind of snack that disappears faster than you expect. Pumpkin seeds and sunflower seeds are both naturally low in iodine, making them a genuinely safe and satisfying option when so many packaged snacks are off the table. Garlic-infused oil, smoked paprika, cumin, and dried oregano give every seed a bold Mediterranean character that feels far more indulgent than the ingredient list suggests. A hit of fresh lemon zest stirred in straight from the oven is the move that ties everything together — bright, aromatic, and just a little unexpected. The low-and-slow roast at 325°F keeps the seeds from scorching while coaxing out that deep, nutty flavor and satisfying crunch. A scatter of fresh parsley at the end adds a pop of color and a clean herbal finish. Toss them over a salad, pack them for a snack, or just eat them straight from the bowl — no judgment here.
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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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