Low FODMAP Salted Caramel Roasted Pumpkin Seeds
Are pumpkin seeds low FODMAP? This Monash-verified salted caramel roasted pepitas recipe is safe at 23g per serving during the IBS elimination phase, dairy-free, gluten-free, and deeply satisfying.
Equipment
- Large rimmed baking sheet
- parchment paper
- large mixing bowl
- whisk
- Kitchen scale Recommended for precise 23g FODMAP-safe portioning
- Airtight container For storage up to 14 days
Ingredients
- 368 g raw pumpkin seeds / pepitas (hulled)
- 2 tbsp maple syrup (Low FODMAP at ≤2 tbsp per serving)
- 1 tbsp coconut sugar (Low FODMAP at ≤1 tsp per serving, use sparingly)
- 1 tsp ground cinnamon (Low FODMAP, no fructan concern at culinary doses)
- 0.25 tsp ground ginger (Low FODMAP, no fructan concern at culinary doses)
- 0.5 tsp fine salt (iodized or sea salt)
- 1 tbsp light olive oil or rice bran oil (Low FODMAP, fat contains no FODMAPs)
Instructions
- Preheat your oven to 160°C (320°F) fan-forced. Line a large rimmed baking sheet with parchment paper and set aside.
- In a large mixing bowl, combine maple syrup, coconut sugar, cinnamon, ground ginger, salt, and oil. Whisk until fully incorporated into a uniform caramel coating.
- Add the raw pumpkin seeds to the bowl. Toss thoroughly until every seed is evenly coated in the caramel spice mixture. This step ensures consistent roasting and flavor distribution.
- Transfer the coated seeds to the lined baking sheet in a single, even layer. Roast in the preheated oven for 20–25 minutes, stirring once at the 12-minute mark to prevent burning and ensure uniform caramelization.
- Remove from the oven and allow the seeds to cool completely on the baking sheet, approximately 15 minutes. The caramel coating will harden and crisp as it cools. Do not taste until fully cooled to avoid burning your mouth.
- Once cooled, break any clusters apart. Portion into 23g servings (approximately 2 tablespoons) for Low FODMAP compliance. Store in an airtight container at room temperature for up to 14 days.
Notes
Clinical tips: Limit to one serving (23g / 2 tablespoons) per sitting to avoid fructan stacking. Store cooled seeds in an airtight container at room temperature for up to 14 days. Roasting is recommended over raw for SIBO patients, as partial fiber breakdown reduces mechanical gut irritation. Chew thoroughly (20–25 chews per bite).
Nutrition
Calories: 124kcalCarbohydrates: 5.7gProtein: 5.4gFat: 9.8gSaturated Fat: 1.7gSodium: 100mgFiber: 1.1gSugar: 4gCalcium: 9.7mgIron: 1.6mg
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