How to Make a Delightfully Energetic Sunflower and Pumpkin Roasted Seed Snack Mix 🎉

🎃Introduction

Welcome to 9jaKitchen, where flavour meets wellness! Today we’re exploring how to make the Sunflower and Pumpkin Roasted Seed Snack Mix — a simple, satisfying snack that’s as healthy as it is crunchy. Whether you’re prepping for a movie night, packing snacks for the office, or just looking to upgrade your nut-free munchies, this mix is a winner. With the primary keyword Sunflower and Pumpkin Roasted Seed Snack Mix appearing throughout (yes, I’ll say it 10+ times!), you’ll not only get a delicious outcome but a blog post optimised for SEO too.

Why You’ll Love This Recipe😊

This Sunflower and Pumpkin Roasted Seed Snack Mix isn’t just a treat; it’s a homemade seed mix recipe full of energy, flavour, and nutrients. You’ll love the balance of crisp sunflower seeds and toasted pumpkin seeds that make this roasted seed snack mix so satisfying.

• Crunchy & delicious: A perfect combination of toasted sunflower seeds and pumpkin seeds gives texture and satisfaction.
• Nut-free but seed-rich: Ideal for those avoiding tree nuts yet wanting something satisfying.
• Customisable & portable: Make a big batch; use it on salads, yoghurt bowls, or take it on the go.
• Wholesome nutrition: Loaded with healthy fats, plant-based protein, fibre and minerals from sunflower and pumpkin seeds. Studies show sunflower seeds are high in vitamin E and minerals like copper and manganese, and pumpkin seeds bring magnesium, zinc and other benefits. (Food Struct)
• Mood-boosting snack: Because when you know your snack is doing good for you, it tastes even better!

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🛒Ingredients needed for the dish

Here’s what you’ll need to make the Sunflower and Pumpkin Roasted Seed Snack Mix:

• 1 cup raw shelled sunflower seeds (hulled)
• 1 cup raw shelled pumpkin seeds (pepitas)
• 1 Tbsp olive oil (or coconut oil) – to lightly coat the seeds for roasting
• ½ tsp sea salt (or more/less, to taste)
• ½ tsp smoked paprika (optional – for a smoky twist)
• ¼ tsp garlic powder (optional)
• 1–2 Tbsp honey or maple syrup (optional, if you prefer a lightly sweet-savoury mix)
• A pinch of black pepper (optional)

Ingredient descriptions:

• Sunflower seeds provide that nut-like crunch and are a rich source of vitamin E and minerals.
• Pumpkin seeds (pepitas) bring extra protein, magnesium and zinc, making the mix extra wholesome.
• The oil helps the seasoning stick and ensures even roasting.
• Salt & spices bring flavour and interest.
• The honey/maple syrup optional sweet touch adds a gentle glazing that complements savoury seeds beautifully.

🥄Equipment needed

• A large mixing (dry) bowl
• A small bowl for combining oil & seasoning
• Baking sheet/tray (preferably with a rim)
• Parchment paper or silicone baking mat (optional, for easier cleanup)
• Spatula or wooden spoon for stirring
• Airtight container or glass jar for storage

Step-by-Step Guide 🥄

When roasting your Sunflower and Pumpkin Roasted Seed Snack Mix, keep an eye on the colour—golden brown means perfectly done. Stir halfway through to ensure your Sunflower and Pumpkin Roasted Seed Snack Mix toasts evenly and releases that warm nutty aroma.

Step 1: Preheat & prepare

• Preheat your oven to 350 °F (175 °C).
• Line a baking tray with parchment paper or a silicone mat (optional but helpful for easy cleanup).
• In a small bowl, combine the olive oil, salt, smoked paprika, garlic powder and black pepper (if using). If using honey/maple syrup, warm it slightly in the microwave for ~10 seconds so it mixes easily.

Step 2: Mix the seeds

• In the large mixing bowl, add the sunflower seeds and pumpkin seeds.
• Pour the oil-seasoning mixture over the seeds and stir thoroughly until all the seeds are evenly coated.

Step 3: Spread & roast

• Spread the coated seeds in a single layer on the prepared baking tray, ensuring they’re not crowded (for even roasting).
• Place the tray in the preheated oven and roast for about 12-15 minutes, stirring once halfway through (around the 7 minute mark) to ensure even toasting.
• Keep a close eye in the last few minutes: the seeds should turn golden and fragrant, not burnt.

Step 4: Cool & optionally glaze

• Once roasted, remove from the oven and let cool completely on the tray (they’ll crisp up further as they cool).
• If using honey or maple syrup, while still warm, drizzle it over the seeds and gently toss to coat. Then let the mix cool fully (the glaze will firm up slightly).

Step 5: Store & serve

• Once completely cool, transfer your Sunflower and Pumpkin Roasted Seed Snack Mix into an airtight container or glass jar.
• Store at room temperature for up to a week (or longer if kept in the fridge).
• Serve a handful (~¼ cup) as a snack, or sprinkle over salads/yoghurt for added crunch & nutrition.

💡Tips for a Perfect Result

• ⚠️ Watch the roasting time — seeds burn quickly once golden. Remove when lightly golden and aromatic.
• Stir once during roasting to prevent uneven colouring.
• For extra crunch, after roasting, let the mix sit for a few minutes on the tray away from the heat before transferring.
• If you’ve added honey/maple syrup glaze, allow full cooling and hardening so the seeds don’t clump together.
• Salt level: adjust to taste — if you’ll be sprinkling the mix over other dishes, you might use less salt.
• Batch size & scale: You can double the quantities easily — just use two trays or roast in batches.
• Nut-free-friendly: This mix is naturally free from tree nuts, making it great for allergy-conscious snackers.
• Flavour variations: see next section!

Serving Suggestion 🍽️

Serve your Sunflower and Pumpkin Roasted Seed Snack Mix in one or more of these ways:

• As a standalone snack: portion into small bowls or snack bags for grab-and-go.
• On top of a fresh salad: sprinkle ~2 Tbsp of the mix over mixed greens, feta, cherry tomatoes and vinaigrette for added crunch.
• With yogurt or smoothie bowls: add ~1 Tbsp to your bowl for extra texture and nutrition.
• Mixed into homemade granola: fold in a few tablespoons into warm granola when it comes out of the oven.
• Party snack: combine with dried fruit (e.g., cranberries or raisins) and dark chocolate chunks for a savoury-sweet trail mix twist.

Variations 🔄

• Spicy version: Instead of smoked paprika, use ½ tsp chilli powder + ¼ tsp cayenne for a kick.
• Sweet-cinnamon version: Skip the savoury spices, add 1 tsp ground cinnamon and glaze with maple syrup for a sweet treat.
• Savoury-herb version: Use rosemary (1 tsp chopped garlic & 1 tsp fresh rosemary) instead of smoked paprika.
• Seed mix with extras: Add ½ cup roasted chickpeas or roasted edamame for even more crunch and protein.
• Low-salt version: Omit added salt and enjoy the natural flavours of the seeds, or use a pinch of sea-salt just before serving.
• Gluten-free crunch: The recipe is naturally gluten-free; optionally toss in some puffed quinoa for extra texture.

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Nutritional Information (Approx. per ¼ cup serving)

Source data based on a combined sunflower seeds and pumpkin seeds. (SnapCalorie)

Nutrient	Amount	% Daily Value (DV)*
Calories	~170 kcal	—
Total Fat	~14 g	~18%
Saturated Fat	~2 g	~10%
Protein	~7 g	~14%
Carbohydrates	~5 g	~2%
Dietary Fiber	~3 g	~12%
Vitamin E	—	Significant from sunflower seeds
Magnesium	—	Significant from pumpkin seeds

*Daily Values (DV) based on a 2,000-calorie diet.

Health Benefits and Advice 🌱

The Sunflower and Pumpkin Roasted Seed Snack Mix isn’t just tasty — it also offers some health benefits:

• Both sunflower seeds and pumpkin seeds are nutrient-dense: sunflower seeds are rich in vitamin E and essential minerals such as copper, manganese and phosphorus.
• Pumpkin seeds provide higher amounts of magnesium, zinc and plant-based protein, which support muscle, immune and heart health.
• The healthy fats (monounsaturated and polyunsaturated) in these seeds contribute to cardiovascular health and may support healthy cholesterol levels.
• The fibre and protein help with satiety and may aid in weight management by helping you feel fuller longer.

Advice:

• While nutrient-rich, seeds are calorie-dense — keep portions moderate (e.g., ~¼ cup), especially if you’re tracking calories or fat intake.
• If using added salt or sweet glaze, adjust accordingly (salt-sensitive individuals should go light on salt).
• Ensure you’re using raw or unsalted seeds when possible and avoid heavy oil or sugar coatings to keep the snack healthy.
• Store the mix in an airtight container to preserve crunch and prevent oxidation of healthy fats.

Note: The information provided in this blog post is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making significant changes to your diet.

❓Frequently Asked Questions (FAQs)

Q1: Can I use shelled pumpkin seeds with the husk/skin on?
👉Yes, but hulled green pumpkin seeds (pepitas) are easiest for roasting and eating straight. If you have seeds with the husk, you may need longer roasting and more frequent stirring to ensure even browning.

Q2: How long does the mix stay fresh?
👉Stored in an airtight container at room temperature, it stays good for about 5–7 days. For a longer shelf life, keep in the fridge (up to 2 weeks) or freeze portions.

Q3: Can I skip the oil?
👉You can, though adding a small amount of oil helps seasoning stick and promotes even browning. Alternatively, you could dry roast the seeds (no oil) but keep a very close eye to prevent burning.

Q4: Is this mix suitable for vegans or people with allergies?
👉Yes — this mix is naturally vegan and nut-free (unless you add other ingredients). However, check that your seeds are processed in a nut-free facility if you have severe allergies.

Q5: Can I double the recipe?
👉Absolutely! Just use a larger tray or roast in two batches to ensure plenty of space for even roasting.

Final Thought🎯

Making your own Sunflower and Pumpkin Roasted Seed Snack Mix is a wonderfully simple way to elevate your snack game — combining flavour, crunch and wholesome nutrition. With this recipe, you’ll create a snack that’s not only satisfying but also packed with the kind of nutrient-rich seeds that support heart health, immunity and more. Whether you’re looking for a healthier snack option, prepping something for your next gathering, or sprinkling texture onto your meals, this mix delivers. Go ahead, roast up a batch, enjoy the crunch, and feel good knowing you made something nourishing and delicious.

Stay flavour-filled, stay vibrant, and keep snack-smarter at 9jaKitchen! 🌟

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