Low Iodine Pumpkin Seed Herb Crunch
Toasted pumpkin seeds are one of those snacks that feel far more impressive than the effort required, and this herbed, spiced version is genuinely hard to stop eating. A quick turn in a dry skillet coaxes out a deep, nutty flavor before the seeds get tossed in garlic-infused olive oil and a warm blend of cumin, turmeric, smoked paprika, and a pinch of cayenne for gentle heat. A squeeze of fresh lemon juice brightens everything up, while chopped flat-leaf parsley and thyme leaves bring a garden-fresh finish that makes the whole thing feel a little fancy. For anyone navigating a low-iodine approach, this kind of snack can be surprisingly tricky to find ready-made, since packaged seasoned seeds often contain iodized salt or mystery seasonings. Here, fine sea salt keeps things on the right side of the restriction, and every ingredient is straightforward and easy to verify. The result is a crunchy, savory, herb-flecked topping that works just as well scattered over a salad or soup as it does eaten straight from the bowl. Make a batch, let it cool, and store it for the week — it only gets better as the flavors settle.
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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
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - 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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