Chocolate Pumpkin Seeds

Published October 22, 2021 • Updated November 28, 2025

Reader Rating

5 Stars (3 Reviews) 3 Comments

5 Ingredients or Less Easy Egg Free Nut Free

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After carving your pumpkins for Halloween, make a sweet & salty snack out of those pumpkin seeds! These chocolate pumpkin seeds a sweet and crunchy way to keep you out of the candy bowl.

pumpkin seeds in a black bowl next to chocolate powder and an orange pumpkin

roasted pumpkin seeds on a baking tray next to leaves and a wooden pumpkin

a bowl of pumpkin seeds next to a bag of cacao bliss and leaves around

25 Mins

Nutrition Facts

Servings

216

Calories

16.8g

Fat

9.1g

Protein

1.4g

Net Carb

8.1g

Total Carbs

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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Keto Pumpkin Seeds Ingredients

2 cups raw pumpkin seeds
2 cups water
1 1/4 teaspoon salt, divided
2 tablespoons butter, melted
2-3 tablespoons sugar free maple syrup
1 - 2 tablespoons Cacao Bliss or unsweetened cocoa powder
1/2 teaspoon cinnamon, optional

Chocolate Pumpkin Seeds Directions

STEP

1

Rinse pumpkin seeds

After carving your pumpkin, rinse the pumpkin seeds in cold water to help remove the orange pumpkin goop.
STEP

2

Boil in salty water

Add water, 1 teaspoon salt and clean pumpkin seeds to a sauce pan. Bring to a boil and boil for 10 minutes. This step allows the salt to penetrate into the pumpkin seeds so you don't have bland pumpkin seeds. Drain water and pat dry seeds.
STEP

3

Pumpkin seed seasoning

To a large bowl, add boiled pumpkin seeds, melted butter, sugar free maple syrup, Cacao bliss or cocoa powder, cinnamon and 1/4 teaspoon salt. Mix until seeds are evenly coated. NOTE: If you are using unsweetened cocoa powder, you may need to add additional maple syrup.
STEP

4

Spread and bake

Evenly spread out coated pumpkin seeds onto a parchment or foil lined baking tray. Make sure you don't have the seeds too close to each other to allow for evening roasting. If the pumpkin seeds are layers or too many are touching, you will steam the seeds and they won't be crunchy. Bake at 400 degrees for for 10-12 minutes. Remove from oven and let roasted pumpkin seeds cool before snacking.

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Chocolate Pumpkin Seeds Recipe

a black bowl full of seasoned roasted pumpkin seeds

What to do with all of those pumpkin seeds after you carve your pumpkins for Halloween? Don’t throw them out! It’s one of the perks that comes from carving pumpkins. Roasting pumpkin seeds creates a crunchy, salty snack that you can nibble on over your Halloween festivities.

Traditionally, pumpkin seeds are roasted in salt or powder ranch dressing mix. For a sweet and salty twist, roast your pumpkin seeds in a maple cinnamon chocolate coating. These pumpkin seeds are tossed in melted butter, sugar free maple syrup and a unique raw cacao powder blend of superfoods from Cacao Bliss (who I partnered with for this recipe). Cacao Bliss is made from raw cacao which helps support your body’s natural ability to maintain healthy blood sugars. Superfoods like cinnamon, turmeric are added for additional benefits and provide a delicious complimentary flavor.

Snacking on chocolate pumpkin seeds is a healthy way to satisfy your chocolate craving and stay away from all the sugar filled candies this Fall.

Cacao Bliss

To achieve that hint of chocolate flavor in these crispy pumpkin seeds, we use Cacao Bliss, a delightful blend of raw cacao powder with superfoods like tumeric and cinnamon. I like to use Cacao Bliss as a substitute for cocoa powder in many of my keto recipes. I even add it to my coffee for a mid-morning treat. You can save 15% off your order with my affiliate code KETOFOCUS at checkout!

Cacao Bliss isn’t just plain cocoa powder. It is made from raw cacao which helps to satisfy cravings and supports blood sugar regulation. Superfoods are added to support energy, mental clarity and control inflammation. It is sweetened with monkfruit and is keto approved! One scoop of Earth Echo Cacao Bliss has only 1 gram net carb!

Of course, if you don’t want to use Cacao Bliss, you can substitute with 100% unsweetened cocoa powder for your roasted pumpkin seeds. You will probably have to add additional sugar free maple syrup in order to balance the bitterness from the chocolate.

Roasted Pumpkin Seeds Tips

Pumpkin seeds can be a very tasty snack if you prepare them correctly. Just follow these easy tips to achieve perfectly roasted pumpkin seeds.

Rinse the Seeds – To get that orange pumpkin filling and goop off of the pumpkin seeds, just rinse the pumpkin seeds under cold water and those strings will easily come off.
Boil in Salted Water – The key to the best tasting pumpkin seeds is to get salt into the inside of the seed. Boiling the seeds in salted water for ten minutes helps to create a flavorful roasted seed instead of bland pumpkin seeds. The salt also creates extra crunchy seeds.
Spread Out the Seeds – When roasting pumpkin seeds, it’s important to spread out the seasoned pumpkin seeds in an even layer. Otherwise, the seeds will steam instead of roast. If you want crunchy, crispy pumpkin seeds, you must spread them out even if that means you have to roast pumpkin seeds in batches.

Are Pumpkin Seeds Keto?

Yes! Pumpkin seeds are keto. One serving or 1/4 cup of raw pumpkin seeds has 1 gram net carb. They are mostly fiber so you can enjoy keto pumpkin seeds for Halloween without guilt of going over your carbs.

Keto Pumpkin Recipes

Now that you have harvested the pumpkin seeds, you can roast the pumpkin to make pumpkin puree! Here are some keto pumpkin recipes that you can make from the pumpkin puree:

Chocolate Pumpkin Seeds: FAQS

Can I use roasted pumpkin seeds instead of raw for this recipe?

Yes, you can use roasted pumpkin seeds, but be aware that they may not absorb the flavors as well as raw seeds, and the texture might be slightly different.

What can I substitute for sugar-free maple syrup?

You can substitute agave syrup, honey, or regular maple syrup if you're not concerned about sugar content. Just keep in mind that this will change the nutritional profile.

How should I store leftover chocolate pumpkin seeds?

Store any leftovers in an airtight container at room temperature for up to a week. If you want to keep them fresh longer, you can refrigerate them for up to two weeks.

Is there a way to make this recipe vegan?

Absolutely! You can replace the butter with a vegan butter alternative or coconut oil, and stick with the sugar-free maple syrup for sweetness.

Can I omit the cinnamon, or should I add more spices?

You can definitely omit the cinnamon if it's not your favorite. If you're looking to experiment, you might try adding a pinch of nutmeg or a dash of cayenne pepper for some extra flavor!

Nutritional information & Macros

Amount Per Serving
Calories	216
Fat	16.8g
Protein	9.1g
Total Carbs	8.1g
Net Carbs	1.4g

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About Annie Lampella, Pharm.D.

Annie Lampella is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis and a Pharm.D., she has over 11 years of experience developing family-friendly keto recipes based on the science of human metabolism. She is the author of the Protein Packed cookbook, published by Victory Belt Publishing.

Learn more about Annie →

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