Low FODMAP Pumpkin Seed Herb Crunch
Toasted pumpkin seeds get a serious upgrade here, transformed into a fragrant, herb-flecked snack that crackles with smoky, citrusy flavor. The combination of cumin, turmeric, and smoked paprika gives every seed a warm, layered depth, while fresh parsley and thyme keep things bright and lively. A squeeze of lemon juice ties it all together in a way that feels almost too good for something this simple. One of the trickier parts of eating low FODMAP is finding satisfying snacks and toppings that don't rely on onion or garlic — this recipe solves that cleverly by using garlic-infused olive oil, which delivers all the savory richness without the problematic compounds. Scatter this crunch over salads, soups, or roasted vegetables, or just eat it straight from the bowl while it's still warm from the pan. It stores beautifully at room temperature, making it a smart batch-cook option to keep on hand throughout the week.
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Learn more →Ingredients
4 servings
- 1 cup raw pumpkin seeds (pepitas)
- 1 tbsp garlic-infused olive oil
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- ¼ tsp smoked paprika
- ¼ tsp fine sea salt
- 1 pinch cayenne pepper
- 1 tbsp fresh lemon juice
- 2 tbsp fresh flat-leaf parsley, finely chopped
- 1 tbsp fresh thyme leaves
Instructions
- 1
Heat a large dry skillet over medium heat. Add the pumpkin seeds in a single layer and toast, stirring frequently, until they begin to pop and turn golden, about 4–5 minutes. Watch closely, as they can brown quickly.
- 2
Remove the skillet from the heat and immediately drizzle the garlic-infused olive oil over the seeds. Add the cumin, turmeric, smoked paprika, salt, and cayenne, then stir with a wooden spoon until the seeds are evenly coated.
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