Garlicky Pumpkin Seed Snack Mix

a bowl of peeled pumpkin seeds, ready for roasting
Prep Time: 
50 minutes
Number of Servings: 
Serves 6


  • Canola oil spray
  • 1 cup pumpkin seeds*
  • 1 tsp garlic powder
  • 12 tsp ground cumin
  • 2 tsp Worcestershire sauce
  • 1 tsp water
  • 1 cup chopped walnuts


  1. Preheat oven to 375°. Lightly coat baking sheet with canola oil spray. Either pre-toast whole seeds from pumpkin, or spread hulled seeds on pan in one layer and toast in oven for 10 minutes.
  2. Meanwhile, in medium bowl, combine garlic powder and ground cumin. Thoroughly whisk in Worcestershire sauce and water. Remove toasted seeds from oven. When cool, add to bowl with sauce along with walnuts. Toss to coat evenly.
  3. Spread seeds and nuts on baking sheet in one layer. Bake about 10 minutes, until crisp. Remove from oven, let cool, and gently loosen from pan with end of metal spatula. Store in a tightly covered container.


*Pumpkin seeds can be scooped whole from the pumpkin and then washed, dried, and pre-toasted for 30 minutes in a 300° oven; or hulled, prepackaged from the grocery store.

Nutrition Info: 
155 Calories, 7 g Protein, 4 g Carbohydrates, 2 g Fiber, 14 g Total fat (2 g sat), 21 mg Sodium, ★★★★ Phosphorus, ★★★ Magnesium, Iron, Zinc


American Institute for Cancer Research

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