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Pumpkin Seed Snack Mix

Jami Nolen, Nutrition Program Associate

October 2, 2011


October is the time for pumpkins and pumpkin seeds! This snack mix is perfect for anyone who has a peanut or tree nut allergy because it is nut free. It contains pumpkin seeds and sunflower seeds instead of nuts.



Makes 32, 2-tablespoon size, servings



  • 1/4 cup olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon red pepper
  • 1/4 cup sugar
  • 2 tablespoons honey
  • 2 cups pumpkin seeds
  • 2 cups sunflower seeds
  • 1 cup dried cranberries (optional)



  1. Heat oil in a large nonstick skillet until hot; add cumin, red pepper and chili powder. Cook over medium-high heat 30 seconds, stirring constantly. Add sugar and honey, and stir until sugar dissolves.
  2. Stir in pumpkin and sunflower seeds; cook, stirring constantly, 8 minutes or until seeds are toasted and mixture smells good.
  3. Carefully spoon seed mixture onto a big piece of lightly greased aluminum foil. Cool completely. Add cranberries, if using. Store seeds in an airtight container up to 2 weeks.


Nutrition Information

Calories: 140
Calories from fat: 74%
Fat: 11.5 g
Saturated fat: 1.5 g
Monounsaturated fat: 2.1 g
Polyunsaturated fat: 3.1 g
Protein: 4.7 g
Carbohydrate: 5.7 g
Fiber: 1.3 g
Cholesterol: 0.0 mg
Iron: 1.6 mg
Sodium: 5 mg
Calcium: 11 mg

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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Last update: Thursday, October 06, 2011