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Pumpkin Crunch

1.5 Hours
10 People
Overhead view of pumpkin crunch in bowl.


1 cup pumpkin seeds
1 1/2 tsp canola oil
1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp allspice
1/2 tsp sea salt
2 Tbsp maple syrup
1 1/4 cups dried cranberries


  1. Preheat oven to 300F. Lightly spray a baking sheet with canola oil spray.

  2. Toss seeds with oil in a small bowl. Spread the coated seeds on the baking sheet. Roast for 20 minutes, or until almost dry.

  3. Place seeds in a medium bowl and mix in maple syrup until coated.

  4. Combine spices in a small bowl and add mixture to the seeds. Stir to combine.

  5. Return seeds to the baking sheet and roast for 15 minutes, or until dry, stirring occasionally. Turn the pan several times to ensure even roasting, checking frequently—seeds burn easily. Set seeds aside until completely cool, about 30 minutes.

  6. Combine seeds and dried cranberries in a large bowl. Store in a tightly sealed container.


Calories 125
Protein 4g
Sodium 123mg
Carbohydrates 13g
Fat 7g
Fiber 1g
Cholesterol 0mg
Servings 10 (1/4-cup ea.)