Red Meat Allergy Friendly Mediterranean Herb Roasted Seeds
Snacking gets a serious upgrade when you toss pumpkin seeds and sunflower seeds with garlic-infused oil, warm spices, and a bright hit of lemon zest. The combination of smoked paprika, cumin, and oregano gives these little seeds a distinctly Mediterranean character — savory, aromatic, and completely addictive straight off the pan. Since this recipe is entirely plant-based and built around seeds and spice, there's nothing here that could trigger a red meat allergy, making it a genuinely worry-free snack or topping. Roasting at a gentle 325°F lets the seeds turn golden and crisp without burning, and that final scatter of lemon zest over the hot pan is a small step that makes a big flavor difference. A handful of fresh parsley at the end adds a pop of color and a clean, herby finish if you want it. Sprinkle them over salads, grain bowls, or hummus, or just eat them by the fistful — they crisp up beautifully as they cool and keep their crunch long after they leave the oven.
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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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